Sunset Cat Tri

Moving the blog

2008-05-19T06:48:00.000-07:00

Back to our regular programming....

2008-02-19T13:34:00.000-08:00

I really hope things are back to normal. In December I found out my pap smear was abnormal -- that led to multiple biopsies including a surgery the end of January. Everything is apparently okay, but training was on a hiatus til 2 weeks post-op, i.e. nothing til last Thursday.

Thursday Mel and I went for a short easy early morning run. Saturday I went for an easy run with Dave (well, he ran off ahead of me, which was fine as it was planned). Sunday we had a lovely easy bike ride in Long Beach, starting at the Queen Mary and riding to and around the Naples area of Long Beach then back to the Queen Mary.

Monday morning Dave and I went to the track to calibrate our Polar foot pods (my HRM had disappeared some weeks(?) ago and I replaced it Sunday -- these simple words do nothing to express my utter dismay, especially as there were a few workouts that didn't get downloaded) and do our runs.

This was also the beginning of my training plan from Phase IV -- I was supposed to do an easy 30 min run, so I ran/walked another 16 min or so after my (yes, very slow) guestimated 14 min mile time from my (entirely run, no walk breaks, yes, I already said really slow) mile calibration.

Today I did a long slow distance run of 4 miles, starting at the house and eventually ended up down by the beach (which means the latter mile of the run was mostly walked to keep my heartrate in the required range, since the majority of that last mile is uphill).

The goal for this period of base training is to keep my HR between 123-150 average while running. It used to be that ANY running would boost my HR to, say, 180; at least now I can run and have it lower than that, but to keep it in that 123-150 range....let's say it's no problem if I'm running even slightly downhill, but even on flats it's hard for me to run slow enough to keep it in that range.

I'll get better, I have before, it's just really frustrating to know how much in better shape I was a year ago, how much I lost in the past 6 months.

Of course the current theory is that this time last year I was overtraining, which probably led to my immune system being suppressed, which led to me being sick all fall, and very likely even the abnormal Pap.

My current training plan is expressly designed to prevent me from overtraining.

Balance. I will find balance.

Starting anew

2008-01-23T12:02:00.000-08:00

Well, 2007 had its high points (finishing Barb's Race, a few PRs earlier in the season) and its low points (being sick most of the fall, having some bad races at the end of the season).

I've rearranged some stuff on the sidebar and will be updating planned races etc for 2008.

November Update

2007-11-12T08:16:00.000-08:00

Wow, an update. I've not fallen off the face of the earth.

My training has gone all to hell, between being sick on & off, the recent fires, etc.

Malibu: survived, first time I've not PR'd in a race I'd done before. Could've been worse though.

La Jolla: what a neat course. Too bad my right knee decided to feel like it was going to fall apart halfway through and I had to hobble and limp downhill. I would do this again, though. I love these trail run events.

Boney Mountain: postponed til Jan 12th because of the fires that week it was originally scheduled.

Solvang Prelude: did about 40 miles. The first part through Ballard Canyon or whatever is my favorite. I wish the whole ride was like that.

Turkey Trot: upcoming (duh). This is always a fun one -- straight uphill for the first mile or so then I get to do my mountain goat imitation down the hill (assuming my knee holds up).

Pasadena Half: upcoming. The way training's been (not) going it may be a nice 3+ hour walk.

Vineman 70.3 2008: Dave, Mel and I have all registered. My 'A' race for next year. Motivation to come up with a training plan and submerge myself into at least my running/biking base training, and to get myself back in the gym lifting for this winter.

Swimming training is on hold for a couple of months for two reasons, the primary, valid-excuse one being I'm in the middle of getting my mountain lion tat on my back. The other main reason is identifying where I'm going to swim.

We quit our 24 Hour Fitness memberships (well, they're on hold) because we just hadn't been going. I'm working a lot in Long Beach and can swim at the Belmont Shores pool (site of the 1984 LA Olympics swimming events (?)) before work or possibly at lunch -- though I can't plan on the latter because it seems unscheduled crap always happens (emergencies, surgeries etc) on those days I fully intended on swimming. (So, yes, I just need to get my ass out of bed & into the car & heading over early so I can swim.)

Other races for next year: I'll do Malibu and Breath of Life again. We're on the fence about Wildflower. I love it, Dave hates it. Paso Robles also has a big bicycle rally/ rides in May, so that may be fun instead. We'll do all the local XTerra trail runs we can. Superbowl Redondo 10k. Chesebro half? That's after spring break (which is going to be the Big Island of Hawaii) and after our yearly Yosemite trip.

2007-09-11T15:04:00.001-07:00

Malibu is this weekend and I've been sick for about a week. This sucks.

Half an Ironman

2007-08-17T16:27:00.000-07:00

Yep, finished, close to last, but finished. I signed up as Athena so I'm not listed with the bulk of the participants (pun intended, ha).

The bike course is absolutely gorgeous, one of the nicest if not nicest I've done in a race. The swim was pleasant. The run was pretty but it was so hot!

Everyone, race participants and volunteers alike, were all incredibly friendly and supportive.

Dave was jealous he didn't get to do it, so we're seriously thinking about doing the half Vineman next summer.

I feel like my season is over already even though Malibu is coming up in about a month!

Ahead of myself: Week 28 July 9th 2007

2007-07-03T13:12:00.000-07:00

No swimming this week because I'm on the 'Mom's Trip' in Marin. It's a Sierra Club outing -- hiking and painting. I'll try to fit in the following workouts.

Monday: Bike 1:15-1:30 Z2 with 6x2m hills z4/5
Tuesday: Run 50m w/ 3x5m z4/5 with 1 min jog rest btwn
Wednesday: Run 2 hrs z1/2
Thursday: Bike 1:30 z2
Friday: Run 50m z2
Saturday: drive back from Marin
Sunday: Bike 3:30-4:00 z2 w/ Run 30m Z2 after

Week 27 July 2nd 2007

2007-07-03T13:08:00.000-07:00

Monday: Rest
Tuesday: Swim 1750 yds
Wednesday: Bike 1:15 Z2 w/ 10 min Z4/5 then run 45 min with 1x6min Z4/5
Thursday: Bike 1:15 Z2 w/ 7 min Z3
Friday: Run 40min Z2, swim 2250
Saturday: Bike 2:15-2:30 Z2 with Run 60min Z2
Sunday: drive to Marin for Sierra Club trip

Week 26 June 25th 2007

2007-06-25T18:04:00.000-07:00

I'm now 40yrs old....b-day was yesterday....PR for my birthday!

so on to this week:

Monday: REST

Tues: Planned: Run 50-55min incl 6x2min hills at Z3/4
Swim 2000yds
Actual: Ran a.m. Could feel it in my quads by the end. Ran w/ socks for the first time in awhile b/c of blister on top of foot from Breath of Life.
Swam at lunch time 2000yds.

Wed: Planned: Bike 1:15-1:30 Z2 w/ 6x3min hills at Z3/4 (will do hilly course)
Did I do something Wed? My brain is fried.

Thurs: Planned: Run 50min Z2
Swim 2750yds
Actual: 1 hr easy bike

Fri: Planned: Bike 1:30 Z2 steady
Actual: Nada post-birthday dinner bash Thurs night

Sat: Planned: Run 2hr Z2
Swim 2200yds
Actual: Run 2 hr Z2

Sun: Planned: Bike 3:30hr Z2, Run 20min Z2 brick
Actual: Bike 3:40, 47 miles; swam about 500-600 yds ocean before bike: splashed around after biking.

Week 25 June 18th 2007

2007-06-17T21:32:00.000-07:00

Monday: REST

Tues:
Planned: #1 S-2000MS=1250
B - 1:30-1:45 L2Include:1x10m L3
Actual: missed the swim; did Wed run R-50m(T) Include3x5m @ L3/4@ 2m jog rest

Wed:
Planned: R-50m(T) Include3x5m @ L3/4@ 2m jog rest
Actual: B - 1:30 L2 Include:1x10m L3

Thurs:
Planned: #2 S-2600MS=1800
B-1:15-1:30L2(T) Include1x20m@L3/4
Actual: did Fri run R-50m L2Include:1x10m L3near end of run & swam ~1300 yds (warm up 400, 300, 2x150, 2x100, 100 cooldown)

Fri:
Planned: R-50m L2Include:1x10m L3near end ofrun
Actual: played around on my bike for about 25 min on my lunch hour

Sat:
Planned: #3 S-2000MS = 1400#1 S-2000MS=1250
B-2:15-2:30L2
R–1:00 L2(COMBINED)
Actual: We rode about 1:40 to Hawthorne & back. Easy ride.

Sun: Breath of Life Sprint: 1:31:44 PR!!!!

Zoning out

2007-06-13T20:57:00.000-07:00

TriVortex had a question re: zones. Here's what I use:

Running: based on my 3x 1 mile repeat run test

Zone 1/Easy 117-151
Zone 2/Aerobic 152-164
Zone 3/Tempo 165-171
Zone 4/sub-AT 172-179
Zone 5/LT 180-189

I easily get into Zone 5 running up the steeper hills especially if I'm trying to push it.

Cycling: based on my 3x 3 mile repeat cycling test

Zone 1/Easy 109-136
Zone 2/Aerobic 137-148
Zone 3/Tempo 149-156
Zone 4/sub-AT 157-167
Zone 5/LT 168-178

I get higher than the upper limit of zone 5 on the really steep hills.

Week 24 June 11 2007

2007-06-13T19:21:00.000-07:00

Mon
slow run 1:10
swim 1700 yds

Tues rest

Wed
bike 57 min including hill repeats. Was supposed to ride longer but I overestimated how long the hill repeats would truly take.

Thurs
planned: 50 min zone 3 run including 5x2min hill repeats in zone 3/4.
Actual 55:46/ 4 miles
planned: 2400 yards swim (main set 1600, rest is warm up, drills, cool down): missed

Fri
planned: 1:30 zone 2 bike :50 zone 2 run
Actual 1:36 bike/ 22.9 miles, run 45:06/ 3 miles

Sat
planned: 3:00 zone 2 bike :20 zone 2 run
actual: did my 1:50 zone 2 run. Knees a little achy but did 8.3 miles, did a good job keeping my HR where it was supposed to be.

Sun
planned: 1:50 zone 2 run
Actual: about 1:30 zone 2 bike; my chain BROKE just after our turnaround at about 21.5 miles. Dave rode like hell for the car and I managed to walk barefoot about 4 miles back towards the car until Dave & I met up. I'll have to post about this.
1 mile ocean swim: missed

Posting weekly plans

2007-06-13T19:13:00.000-07:00

I think what will work best is if I post my planned schedule for the week and update it with what I actually did as actual posts. I don't want to continuously mess with template which is what I'd have to do to keep it in the sidebar. With the exception of my swim workouts most of the plan is based on duration, not distance, so I'll list biking and running distances once I've done the workout.

Comments?

2007-06-12T13:39:00.000-07:00

On my own again....the coaching thing didn't work out as well as planned, though I did get a tremendous amount of help from it.

Mel has the Half Vineman training schedule and I'm going to pick up at the appropriate week on that -- it should mesh fairly well with what I was doing. So I'm back to logging on this blog and on my Polar software. I'll try to post weekly goals and totals.

Dave and I went to a Phase IV lecture last week by their nutritionist and were pretty impressed. We're toying with the idea of signing up for a package with them in the fall/start of base for 2008.

Can you justify getting coaches, lactate testing etc if you're a back of packer wanting to get better? If truly, triathlon is not an end in itself but (merely) the method through which you are trying to improve your health and fitness? For that matter, why does it make a difference to me whether I consider myself training for the season with a goal to peak at my 'A' race as opposed to simply crosstraining?

I starting doing triathlon to become more fit for SCUBA diving. I've now put far more time in training for triathlons than I have diving. In fact, I've been diving less BECAUSE I've been training for triathlons.

But I am a lot more fit, a lot thinner (I doubt my old diving wetsuits will even fit) and a MUCH better swimmer.

I mean, I now have a Zone 1 running pace. Three years ago that pace would've jacked up my heartrate to zone 4/5. This constantly amazes me, though it shouldn't; I've been working out fairly consistently now since spring 2005. So it's not like it was a quick fix. And it's not like I don't still have a long way to go.

I'm 37# lighter than my max and 15-25 away from my goal....and put it this way, I'll still be an Athena, at least for most races.

Clothing-wise, I have a few holdouts from my previous wardrobe (some sweaters that droop on me) but I've had to buy new clothes for the most part. I've gone down a size or two in scrubs -- I do like them baggy but only to a point! I need to go through the whole process of buying some more jeans, because I can pull off the ones I bought 10# ago without unbuttoning them. (And my friend who just visited from Texas said they were baggy around my butt. What are friends for?!)

And, of course, I've even had to replace my tri uniforms.

Workout Totals March, April and May 07

2007-05-30T12:15:00.000-07:00

Here's a summary of my workouts!

March 07
Bike 60.2 mi
hiking 7.6 mi
Run 25.0 mi
Swim 3750.0 yd

April 07
Bike 94.3 mi
hiking 19.4 mi
Run 18.1 mi
Swim 5580.0 yd

May 07 to date
Bike 156.1 mi
Run 32.7 mi
Swim 11230.4 yd

2007-05-28T18:34:00.000-07:00

Training distance and time is increasing -- it's becoming more of a crunch to get all the workouts done. Also, I'm still overbooking myself at work, which is, of course, still interfering with training.

I'm still logging everything at workoutlog.com.

Wildflower Oly 2007 & Malibu Creek 4 Mile trail race

2007-05-13T20:57:00.000-07:00

I'm typing this as we watch the Survivor Fiji finale, so, we'll see how focused I am between cheering for Yau Man. I really want him to win!

Wildflower Oly

I felt more prepared this year for Wildflower than last year.

Didn't matter.

Yes, I did do better time-wise this year (by almost 2 minutes, not that big a deal when spread over the time it takes me to do Wildflower).

But, I did the same or worse in each leg. I had a very good (for me) T1 and a fair T2 timewise (more on that later, though).

On the swim I had a mini panic attack at the beginning, god only knows where that came from, and it took me awhile to get into my groove.

Time-wise I did 40-odd seconds better in the bike, but this year I didn't stop for a port-a-potty break. I made it up all but one hill without stopping -- my knees where hurting so bad I needed a 30 or so second break late in the bike. I remember about 2/3 into the bike thinking I had nothing left for the run, which was not a pleasant feeling.

I had the exact same time in the run -- in part I must admit because I LEFT MY RACE BELT AT THE TRANSITION AREA because I was so bonked and, when I finally realized this a half mile or so into the run I was sure I'd be DQ'd (I wasn't, I guess they don't care so much when you're back of the pack, and I was still body-marked and chipped) and thus was totally and utterly demoralized).

It was hotter this year. That's my excuse. I suppose if I wasn't as prepared, I'd've done worse.

I still can't figure out how I skipped putting on my race belt. All I can think is that I shoved it to the side when I grabbed my running shoes (I lay it on top of my running shoes so, duh, I don't forget it).

Malibu Creek

We did this last year as well. It's a fun run, on fire roads and single track, at Malibu Creek State Park. There's both a 4 and 14 miler, though we've only done the 4 mile run. The folks from Generic Events run this race -- they always do a fantastic job at their races, including the Topanga Turkey Trot (which we now do yearly).

Despite the "Malibu" part of the name, the park is several miles inland off Malibu canyon. It gets hot when the morning fog/marine layer burns off. The park itself is very lovely, with a creek, side canyons, and single track up and down small peaks. Scenes from the M.A.S.H. TV show and Planet of the Apes have been filmed there.

BREAK -- Dreamz just decided to keep the immunity necklace. Can't blame him. Dreamz is crying. Didn't stop him from voting for Yau Man. Why couldn't Earl, Yau, and Dreamz gotten together and voted out Cassandra? Of the four I feel she least deserves it, and that would've at least given an honorable out for Dreamz...though it would've done nothing for Earl -- who I now expect to win. END BREAK

Anyway, both Dave and I had good runs. He went about 5 minutes faster and I went just under 4 minutes faster than our times last year. It stayed cool (yay!) for the race with the marine layer sticking around til just after we finished.

Out of the concrete box...

2007-04-29T19:14:00.000-07:00

...and into the clear cold water! First ocean swim of the season at Veteran's Park in Redondo Beach, just two short 1/4 mile repeats in clear green (in a nice way) 60 degree water. And dolphins! though they stayed away from us.

workoutlog.com

2007-04-24T13:37:00.000-07:00

I've been posting my workouts on www.workoutlog.com and have thus been neglecting this blog.

Wildflower in two weeks! I feel both better prepared than last year but maybe not as prepared as I'd like to be. Since I've had my coach I've been much better about getting some cycling time in, going for lunch time rides etc. I'm thinner than last year and more muscular, and hills seem easier than before. I'm hoping to cut a chunk of time off my last year's time.

I had to skip the duathlon -- we're doing our own frontyard landscaping and had gotten our plant, mulch, rock, gravel and decomposed granite deliveries and had to get everything done that weekend (because of the huge piles of materials and the plants needed to be put in the ground) (we were leaving on Spring Break the following Friday). Anyway, the six or so hours we would've spent driving to/from the duathlon as well as doing it was time we couldn't spare.

Progress

2007-03-21T21:12:00.001-07:00

This has been a good week so far! I'm still happy about the PR, my workouts have been going fine, and I've finally broken my weight plateau and dropped another 2 lbs.

My coach is having me log my workouts at WorkOutLog; I've decided to make my log open to the public for viewing rather than reposting my workouts here. I'll add a link to the sidebar.

5k PR!

2007-03-18T08:19:00.000-07:00

We did the St Patrick's Day 5k yesterday, and I PR'd! My watch time (hit the start button as I went over the start line) was 32:45. I took two 1 minute walk breaks at approximately mile 1 and mile 2. I finished 20th out of I think 80 in my age group -- hey, even though it's not a big competitive 5k, to not finish at the end of the back makes me happy!

Coach & edited season plan

2007-03-13T21:40:00.000-07:00

After *not* making up my own training schedule (basically getting hopelessly confused and feeling over my head) I did decide to get an online coach. I chose Kelly at TriDivas. On her advice I cut out a lot of the races; the new schedule on the sidebar reflects that.

More later.

Quick update

2007-02-10T06:40:00.000-08:00

It was (relatively) hot last weekend. I do poorly in the heat.

The Redondo Superbowl 10k is actually a decent course, set on roads that we bike on a lot and occasionally run on (seems we generally head north towards Manhattan Beach rather than south towards Redondo for running). You get to check out the surf on the way back to the finish line. How it's set up has some psychological benefits too -- the perceived turnaround point is past the actual halfway mark, so the way back is faster.

Bike-wise, Saturday I made it up that 14% grade on Prospect without bailing out. Woo hoo!!! We did have a lovely 20 mile ride past the 10k course and around PV West to Hawthorne and back -- great ocean views from the cliffs. I can tell the hills are getting easier.

I've been doing well at the gym, too; I can get my whole body lifting workout, some stretching, and a little bit of Precor/ elliptical machine done in about 1:15-1:30 hrs. Some of my lifts I superset. I'm not getting the 'just started lifting weights again' soreness that I was repeatedly subjecting myself too previously. I've been able to increase weight on most exercises, including leg extensions, which have to be the most painful lift for me -- it seems on those it matters little how much weight I put on, by the eighth or ninth rep my quads are burning.

The rest of the week....

2007-02-01T19:09:00.000-08:00

...has gone better. Mel and I went for a short run Tuesday morning, after which I immediately went to the gym and lifted full body. Today I ran (by myself!) before work and lifted (full body again) and did 25 minutes of elliptical machine at the gym at lunch.

Saturday we're planning a bike ride, then the Redondo 10k is Sunday morning. Since we're planning on leaving from our house to the start, it'll probably be between 8 and 9 miles total.

Yep, swimming is missing; still being careful with the new tattoo.

Back in the Saddle Again -- Sort of

2007-01-28T17:33:00.000-08:00

Dave and I went for a short but hilly ride today, from our house to & around the PV golf course and back. Tired, grumpy, and just wanting to get home as directly as I could, I foolishly decided to brave 190th Street, rather than snake around through some other streets to find a different way back up to our house.

Note that the hill portion of 190th up to our street has a 14% grade.

After getting about 3/4 up bad things started happening (almost falling, hyperventilating, walking the rest of the way til it was flat enough I could actually get clipped in and pedal without falling, etc). The highlight was when we were trying to cross the intersection at a crosswalk and I couldn't get clipped in, and I was worried about the car behind me trying to make a right turn, and I was VERY FRUSTRATED and I yelled a string of expletives (in my "Army" voice, mind you) that I really ought not to reprint here.

I also yelled at Dave (I've forgotten exactly what I said, something along the lines 'I'm never listening to you again when you tell me to use the crosswalk').

At that moment, I also really, truly empathized with Mel and her dislike of swimming, with me feeling the same way about bicycling, and I wanted to fling my bike to the ground; except then I felt guilty towards Rocket Bike, which doesn't deserve the abuse, and which I truly do love especially when I get to swoop down a long gentle downhill.

Note I apologized to my bike before I did to Dave -- which, yes, I did do, once we met back at our garage.

(In my defense I will say that I've only done I think one small bike ride since the Solvang debacle. And we ran Thursday, Friday AND Saturday, the latter being a modification of the medium nasty hill loop. However, I think I need to review my tattoo post, especially the 'whiny wuss' part.)

Carlsbad Half

2007-01-22T14:00:00.000-08:00

Good news: I PR'd.

Bad news: My achilles tendon (left) and knees (especially right) slowed me down to a walk the last couple miles. Today, my achilles tendons (yes, both) are twinging only a little (but I've not tried to do anything more than walk). Curiously (because it didn't hurt during the run), my left knee (directly over the patella) really aches, and my right knee is not too thrilled. (Muscle-wise I feel pretty much ok.)

I would've PR'd by A LOT MORE if I hadn't hurt myself.

More and longer long slow distance runs would've toughened my ligaments and tendons (at least, this I believe).

I was reviewing all my half & full marathon times this morning. Here's the summary:

March 2001 Los Angeles Marathon with Team in Training. Planned on walking it, ending up with a negative split because alternating running and walking hurt less than just walking. Time: 6:42:59

February 2003 Pacific Shoreline Half Marathon. My first real introduction to chocolate gels. How I loved the people at mile 8 handing them out! Time: 3:07:44

June 2003 San Diego Rock N Roll Marathon. Two and a half years later I'd forgotten how painful a marathon can be. Time: 6:38:23

October 2003 Long Beach Half Marathon. Did this with my at-the-time boss who kicked my ass. Time: 3:03:57

February 2004 Pacific Shoreline Half Marathon. Time: 3:06:17

Spring 2004 Great Race of Agoura Half Marathon. Half road, half trail. I ended up with bloody Achilles tendons (well, the skin over them was raw), grossing out lots of people. I wore too short of socks and the backs of my shoes rubbed. A lot. Time: 3:27:00

January 2006 Carlsbad Half. My first time breaking 3 hours. Time 2:54:09

January 2007 Carlsbad Half. Time 2:49:52

Musing on the Tattoos

2007-01-19T09:21:00.000-08:00

Very few people really know who I am in LA Tri Club.

I mean, I'm fairly friendly, I always chat with people I've seen before, cheer on others in the uniform (Go LA!), help out/volunteer occasionally, etc.

I've won some pretty cool stuff (carbon fiber clip on aerobars! $250 'race rewards' check just for finishing races as a LA Tri Club member!) and, given my tendency to shriek girlishly (and loudly) in excitement, well, people have remembered me for that.

However, as a back of packer, well, as nice as everyone is, I'm definitely nowhere near the 'in-crowd' of the club.

I'm thinking that something's going to change this season.

Nope, I'm not going to become part of the in-crowd.

But I'm now going to be notorious for my tats.

There's no hiding them while wearing a LA Tri Club shimmel.

Yes, I could hide them with a dri-fit t-shirt or a bike jersey, but I run hot (I've always tolerated cold better than heat) and I wear as little as I can get away with (I happen to lack much body consciousness, even if that'd be kinder to those around me, and tend to go for comfort over misplaced modesty) -- i.e., tri shorts and a shimmel with a built-in bra.

I can't hide under the anonymity of a baseball cap (as Mel pointed out) anymore.

Everyone, after a race or two, is going to know who I am.

How's THAT for impetus to get better and faster and not be a whiny wuss????

Excuse for not swimming!

2007-01-16T18:31:00.000-08:00

This time it's on my upper left arm. Pat Fish of Lucky Fish designed and inked it. Isn't it gorgeous??? I love my kitties but this puts them to shame almost.

No swimming til it's healed -- not that I've been swimming anyway.

Feb 12th I'm getting the color done on it, so basically, I'm out of the water til March.

More time to run and bike.

The Carlsbad 1/2 is this weekend. It's a nice course, a there-and-back with little rollers along the coast, with a nice downhill at the end.

I should do better this year.

Training plans

2007-01-09T06:31:00.000-08:00

I'm trying to figure out a training plan for the year. Has anyone used Friel's book and wants to comment? I want to be a little more focused, less haphazard. I found the training schedule templates online here (thanks! saved me from writing them up myself).

I'd rather learn how to do this myself rather than just get another generic online coaching plan (even one geared to a specific race; I still have one for Wildflower for example); and I can't justify (nor do I want to spend) the $ on a real live in person coach.

Online coaching? Melanie's experience with her online coach was mixed.

He did come up with a highly tailored A-race(s) oriented plan, with workouts based on her schedule and available training hours. The workouts were very specific. Tempo runs. Intervals. Hill workouts (both bike and run). Bike intervals just using one leg. Swim drills. Zone 3. Zone 4. Zone 5 (ACK!). The minutes in each. You needed the multi-page attachment detailing the workouts to decipher the cryptic abbreviations on the calendar days themselves. Plans like that make you feel like a triathlete in training even if you are a back of packer.

However, he was not very reachable (via email or phone) nor did he consistently check in on her (phone or email), or respond to her questions in a timely manner, all things which were supposed to be part of her coaching packet (and part of why it was expensive). So, I'm a little leary of online coaching as well (yes, I know that is only one example, hardly scientific proof).

I'm sure though I'll use some of the workouts plugged into my overall plan, or at least use them as a template for certain types of workouts.

After I decide on my A, B and C races; after I do my year plan, break it into its certain parts; after I start plugging in workouts for each week; then I'll post it here and do like Nancy does -- post how well I'm doing each week.

2007-01-07T21:14:00.000-08:00

Well, yesterday I got a reminder why basic nutrition is critical.

Friday night I just wasn't hungry. Skipped dinner. Early Saturday morning I ate little for breakfast.

Then we tried to go do a nice, slow long run late morning. The goal was 8 miles.

Total bonk.

As Mel pointed out, I still burned calories.

And Dave and I had a lovely walk.

2006-12-31T09:12:00.000-08:00

Back in Los Angeles! I worked out at the gym near Dave's parents' house twice (Precor/elliptical, short swim, weight lifting), and, most amazingly, didn't gain weight over the holidays (yet; Mel's having her big New Year's Eve bash tonight).

Dave and I went for a short bike ride yesterday (I'd not ridden since Solvang, ugh) and we're going running today (hopefully with Mel, though when I just called her, she was still in bed -- she said she'd get back to me in 20 minutes).

Carlsbad is only three weeks away -- AGH!

2006-12-24T07:17:00.000-08:00

Way too long in between updates.

Over the last month training has been so-so, simply because I was sick for about two weeks. Dave and I went running twice this past week, the first times for me since getting sick. I felt pretty good. Since we've been trying to run faster (tempo runs, intervals) I've found my base pace -- what feels good/right -- has increased (which of course is the point).

I'm planning on going to the gym this morning (we're in Austin visiting my parents -- unfortunately it's too nasty and cold and rainy for this California girl to go running by Town Lake this morning) and lifting and doing intervals on the treadmill. We have a 'travel card' that's included with our Gold's Gym membership -- basically you can visit any Gold's more than 75 miles from your home gym. Handy.

We've signed up for Wildflower for 2007 (still the Oly). Dave entered the lottery for Escape from Alcatraz but didn't get a slot. If he doesn't in the February drawing we may do the San Diego Rock N Roll marathon that weekend -- Dave's thinking he wants to do a marathon (he hasn't done one yet) and, since we're still trying to pick a half Ironman for later in 2007 we'll be doing the running.

Strawberry Fields is having a duathlon as well as the tri; considering what happened the past 2 years (we didn't do 2 years ago but saw video footage of the horrendously huge surf, and last year the currents turned it into a du anyway) we may very well just sign up for the duathlon.

Of course we'll be doing Malibu again next year -- can't see not doing it, it's a lot of fun and when else can you see David Duchovny in a wetsuit?

We'll fill in between with some trail runs, I'm sure; I'm enjoying those more and more. Generic Events puts on great runs -- the Topanga Turkey Trot is becoming a yearly tradition for us. The pain of going up the initial hill is so overwhelmed by the sheer joy of the descent and little ups and downs by the creeks for the last couple miles. (Though the route we do is nominally a 5k, I tracked the course distance as about 3.8 miles on my Polar footpod. It felt about that far, and my time makes sense at that distance.)

Merry Christmas and Happy Holidays!

2006-11-27T17:35:00.000-08:00

The Solvang ride didn't go so well for me. (The wine tasting etc was wonderful though.)

The Turkey Trot did -- about 8 min faster than last year. Yay!

Training for the Carlsbad Half is going okay -- I'm obviously getting faster.

Sorry so short, posting from work -- we still don't have internet access at home.

2006-10-29T17:42:00.000-08:00

Long run this a.m. -- only 6 miles but Dave and I did intervals yesterday and I was wiped. We're loosely following the half marathon training program Your Better Half at Runner's World. I had an awesome, 'why can't I run like this in a race' run on Tuesday with Mel.

We're also thinking of our plan for next year. I know we're going to do some of our regulars -- Breath of Life, Malibu, and Wildflower Oly. We're thinking of a half ironman as our big race, later in the season (i.e. August/September as opposed to May). Suggestions? Driving distance is best -- that means anywhere in California up to Napa (we're thinking maybe Barb's Race).

The Long Beach bike tour was fun. The Solvang Planet Ultra metric century is coming up in a couple weeks -- I'm so not prepared. The only saving grace was that I wasn't prepared for the Prelude last November and I survived, and I'm now a much better cyclist (relatively speaking).

All the house stuff has gone through! We'll be in our new house on the 6th of November (just in time for us to leave for the long weekend in Solvang). Between then and now we'll be moving stuff, having the floors refinished, wood floors installed in the kitchen, and whatever else comes up.

2006-10-08T14:58:00.000-07:00

We did the Manhattan Beach 10k this year. My time was 1:13:56 clock, about 20-30 sec faster (off the top of my head) by my watch. I'm pleased overall. My right knee started aching the last mile. I've not yet downloaded the Polar data; it'll be interested to see my mile splits etc.

We're planning on doing the Long Beach Bike Tour (pre-marathon) next Sunday.

The house stuff is coming along. If all works out, the tenants will be out around Oct 27th; the seller has given us permission to start work on the floors early, so we're hoping to do so starting the 30th, enabling us to move in the weekend of Nov 4th/5th.

Done for the season?

2006-09-28T12:56:00.000-07:00

I think I'm done for the season....passing on Day at the Beach this year (I'll go into the reasons later).

Up for next year....Wildflower Oly, Breath of Life, Malibu (all the usual suspects)....and we're thinking of trying a half.

Non-tri events: I may do the Manhattan Beach 10k next weekend; may do the Long Beach bike tour the weekend after; we're going to start training for the Carlsbad half (race is in January); hopefully everything will work out with the house buying/selling/moving that we can still do our Solvang metric century the second weekend in November.

Oh, and the reason I'm not doing Hermosa? This:

My first tattoo! I got it this past weekend. No swimming for 2-3 weeks. It's on my upper right arm.

2006-09-22T21:58:00.000-07:00

Well, our house was in escrow, then it wasn't (buyers backed out), now it will be again Monday (new buyers). That's my excuse for being negligent re: blogging.

That said, I cut almost 20 min off my time from Malibu last year -- awesome! I'm still very slow, but I'm very pleased with my improvement. I improved on everything, including transitions (which I felt I did very leisurely). I still start at the bottom of the finishing times to find my name, rather than the top, but it takes a bit longer to find it than it used to (i.e. it's not as close to the bottom!).

I promise, promise, promise I'll post some real race reports, training notes etc. Soon. Sometime.

2006-09-05T21:00:00.000-07:00

We're in escrow in our (new) house and go into escrow tomorrow morning on our (old) house.

Between overbooking for the summer and then selling our house, triathlon training has suffered. I do also think not scheduling anything between Breath of Life the end of June and Malibu September 17th was not a wise move -- I need the excitement of races to give my training a kick.

One good thing I've noticed about this past year and a half or so of training is the big improvement in my cardiac fitness. I know, duh, but it used to be that any pace faster than a walk zoomed my heartrate to its max. Now I actually have a 'light activity' pace, that I can maintain for awhile (couple miles at least without the walk breaks that used to be required). Not to say I don't have runs during which breaks are required, but still, definite, measurable, objective improvement has occurred.

2006-07-15T07:15:00.000-07:00

Dave got me a Polar S625X heart rate monitor for my birthday -- such a sweetie! (Mel got me the cadence and speed sensors to go with and Arlene got me a gift certificate to Performance Bikes! gotta love friends who understand your tri-geekiness, too!).

On another note, I'm now down to the weight I was when we got married -- woo hoo!

2006-07-09T08:42:00.000-07:00

Lots to update but no time to do it! We went on our backpacking trip to Yosemite over the 4th of July weekend -- 30+ miles over 4 days, including Half Dome (though I only made it to the cables) and Cloud's Rest in the same day -- and now have a slight overuse Achille's tendonitis I'm trying to heal from.

I have to point out I don't like heights. I REALLY don't like heights. I was nearly in tears descending the 'Golden Staircase' by Half Dome, and after summiting Cloud's Rest all I could do was sit at the top (the very very small top) and hug the rock in the middle.

More on the trip later.

Oh, and tri training has been totally out the window, though I did make it to the gym Thursday a.m. for stretching, some lifting, and some core stuff. Planning on the gym again today for more of the same. My ankle/tendon still feels off but it's getting better, so hopefully I'll be riding and running next week.

HOWEVER....in tri news....I did cut almost 20 min off last year's time at the Breath of Life sprint. Woo hoo!

Redondo Beach Tri

2006-06-14T19:08:00.000-07:00

Nope, didn't do this one.

But Mel and I volunteered.

This was the first time, in all my years of 5ks, 10ks, marathons (well, 2), half marathons, etc, and now tri's, that I have volunteered to help with a race. Kinda ashamed of that, actually.

But it was so much fun. I helped a bunch of newbies (including one, bless him, so clueless he didn't know he had to have a helmet), setting up and/or reviewing their transitions areas, giving tips and advice, and zipping people up in their wetsuits. (For a brief time I actually felt like AN EXPERIENCED (at least in number of tri's) TRIATHLETE.) And cheering....just seeing the ear to ear grins of people when you call out their number and they hear you....awesome.

We were actually working the LA Tri Club tent, so in addition to the above, we helped set up the racks in the transition area, set up our tent, pass out Power Bars and Gels (they're one of our sponsors) to club members pre-race (and to whoever wanted them post-race), and talking up what a great club we have (and we do).

Fave Alcatraz Pic

2006-06-14T18:55:00.000-07:00

Dave didn't get a slot for Alcatraz, so he was our official photographer. This is my favorite:

Yep, that's me at the start of the bike, in my new, 2006 LA Tri Club uniform (well, I wore it for the Strawberry Fields Tri (oops - Du)) -- isn't it relatively slimming for skintight technical fabric?

Here it is cropped:

Alcatraaaaazzzzz

2006-06-06T21:44:00.000-07:00

Finished.....

Gotta say, it was a million times harder than the Wildflower Olympic.

I should've been a LOT more scared. Ignorance is bliss.

more later.....oh, for pics of me (taller, white hat) & Mel (shorter, red sports bra, red hat), check out my flickr page. We're both in our LA Tri Club uniforms.

Marathon and Beyond back issues

2006-05-29T15:05:00.000-07:00

I have been subscribed to Marathon and Beyond in the past and have a slew of issues that I've read, enjoyed, and am ready to pass on for $3/issue plus shipping. These are great magazines -- really more like journals or paperback books -- chock full of interviews, news stories, marathon reviews, and more.

If you're interested in all or any, please leave a note in the comments or email me at stephannie underscore t at yahoo dot com.

July/August 2002, Volume 6 Issue 4 (196 pages) Summer Reading Gold Mine..., Cross America By the Book, America Takes the Trailwalker, The Sahara Marathon

September/October 2002, Volume 6, Issue 5 (200 pages) Healing & Unity in new York, Chicago Hits 25, Best Running Novels Ever, Peak Busters Run Tall & Proud, The Fat Loading Solution

November/December 2002, Volume 6, Issue 6 (178 pages) Big Views, Big Hills, Big Sur, Running Collectibles, Marathon At Your Best. At Home With Clarence DeMar

January/February 2003, Volume 7, Issue 1 (180 pages) Run Vienna in the Spring, Live High, Train Low, Mardi Gras Is Party Central, On the Trail of Paul Bunyan

March/April 2003, Volume 7, Issue 2 (2000 pages) John A Kelley: The Best, Frozen Trails in Iceland, European Racing Guide, Hal Higdon's Most Unforgettable

May/June 2003, Volume 7, Issue 3 (196 pages) Sportsmed Extravaganza, Ergogenic Aids, Is a Pacing Group for You?, Do Heart Rate Monitors Work?, Tips for Toes

July/August 2003, Volume 7, Issue 4 (200 pages) Pam Reed owns Death Valley, A Colonial Run for Liberty, Relay Fun in the Rockies, Boulder Backroads Parties Down, Max Jones Runs Long and Tough

September/October 2003, Volume 7, Issue 5 (200 pages) Conquer the Wall, A Training Program for the First-Timer, The Taper: A User's Guide, Marathoning on Beautiful Cape Cod

November/December 2003, Volume 7, Issue 6 (196 pages) Trail Ultra tips, Halls of Fame, Ray Piva Keeps Going, The Canal Run

January/February 2004, Volume 8, Issue 1 (196 pages) Paula Khalid: Breaking Barriers, Hyponatremia: The Last Word, North Pole Marathon Madeness, Badwater Quad Crossing

March/April 2004, Volume 8, Issue 2 (200 pages) Deena Does Distance, Lorraine Moller Remembers Her Dad, Annette's Comeback Ends, Getting High at Park City, Streaking At Boston

May/June, Volume 8, Issue 3 (200 pages) The Lydiard Legacy, Peter Snell on Lydiard, The Vermont 100, Does Less Equal More?, The Triumph of Twin Cities

July/August 2004, Volume 8, Issue 4 (200 pages) The Colorado Trail Challenge, Life and Near Death at St. Louis 1904, The Grand Canyon: A Runner's Guide, Culpepper Sets Sights on Athens, Super Sunmart

September/October 2004, Volume 8, Issue 5 (200 pages) Dances with...Danger in Baghdad, Mud in Indiana, History in Yonkers, Victory in Vermont, Heat in Boston

November/December 2004, Volume 8, Issue 6 (196 pages) Meb Medals at Athens, Going Native in Medoc, The Lincoln Marathon, Run Long, Walk Short, Ultras: The Next Frontier

January/February 2005, Volume 9, Issue 1 (192 pages) Rock 'n' Run in San Diego, Life & Death in the Yukon, Behind the Scenes in Athens, The Infection Connection, Lessons in Ultrarunning

March/April 2005, Volume 9, Issue 2 (200 pages) Meet the Modern Pheidippides, Running with the Ehrets, The Fall and Rise of Patti Dillon, Beyond the Berlin Wall, Marathoning's Backbone: The Long Run

May/June 2005, Volume 9, Issue 3 (196 pages) There's Nothing Dead about Deadwood, A Bit of Hawaii in Afghanistan, The Lure of 100 Miles, Run to the Head of the Class, Marathoning in Canada

July/August 2005, Vol 9, Iss 4 (196p) Adventure Challenge: Surviving the Jay Mt Marathon, Pam Reed Sleepless in Tucson, Chilean Desert Run or Mars?, Up and Down at Bob Graham, Destination: Whitney's Peak

September/October 2005, Volume 9, Issue 5 (204 pages) High Times in the Himalayas, The Injuries of August, Half-Marathon as Sprinboard to Marathon, Palms & Sun at Space Coast, The Astonishing Helen Klein

November/December 2005, Volume 9, Issue 6 (198 pages) Berlin Sets the Pace for Europe, Houston Does It Up Right, Race Your Best Half, Running in Mom's Footsteps, On Horse Troughs and Aid Stations

2006: Boston Marathon. This special edition focuses solely on the Boston Marathon, celebrating the race’s rich history and continued excellence and preeminence, dating back to 1897. The book captures the vast sporting and cultural history of the Boston Marathon in a one-time, keepsake edition. Articles include The Lure of Boston, 10 Best Bostons, Tales of Two Kelleys, Fast Women and Master’s Men, “Duel in the Sun” Revisited. 208 pp

Jan/Feb 2006 Vol 10, Iss 1 (198pp) The Russians Are Here and They’re Tough, Two Oceans Lives Up to Its Reputation, Running as Armor, Dr. George Sheehan on Running, Bataan Memorial Death March Marathon

Mar/Apr 2006 Vol 10, Iss 2 (200pp) Matt Carpenter Soaring Higher, Peter Gilmore in Bloom, Tale of 2 Bostons, No Feudin’ Just Runnin’ at Hatfield-McCoy, Patti Catalano Dillon’s Most Unforgettable Marathon

May/Jun 2006 Vol 10, Iss 3 (196pp) Behind-the-Scenes Look at Race Directors, The Finale: “Duel in the Sun”, Hard Lessons at Western States, Gut Run to the Ganges, Fun Times at Disney Marathon

Real Training

2006-05-27T08:33:00.000-07:00

I think I mentioned earlier that Mel signed up with Acme Coaching, and that we're both doing her training plan.

Wow.

And ouch.

I don't see how we're a) not going to get a lot better and b) not going to lose weight if we follow this. It's a huge difference from our 'oh, let's run a little further today' type of 'training' we were doing before, or even the canned plan I had purchased for Wildflower.

(I'm now considering all our past training as base training, if I have to put a label on it. And honestly, I can see huge improvements just on our normal runs from last summer. So it certainly wasn't wasted time; and if we hadn't done all that before getting this training plan, we wouldn't be ABLE to do this plan.)

Plus, it's a lot of fun to throw around terms like "tempo" and "zone 4" and brag about your hill repeats and so on.

Alcatraz is next weekend. I'm a little scared (should I be more scared?). My goals are simple newbie goals: a) to finish and b) do so before any cut off times.

2006-05-20T21:41:00.000-07:00

Yeah, I know, I still owe a Wildflower report. It'll get here, sooner or later.

Alcatraz is coming up, very very quickly. Apparently everyone who told Mel and me that if we could do Wildflower, Alcatraz would be a breeze, was LYING, according to Mel's new coach. But Mel's coach is telling her that she will (and by extension, *I* will) survive Alcatraz since we're 'fit' (since we finished Wildflower). Hmph. Mel says he's very believable when he tells her that.

LA Tri Club is having a big ocean clinic tomorrow. Dave and I and Mel are all attending. Dave is going to be part of the 'nonchalant novice' group, I'm thinking of braving the 'intrepid intermediates' or whatever the group is (interested? involved? incoherent?) and who knows what Mel will do. (By the way my swim time for Wildflower, however slow, was faster than Dave's. Of course, I occasionally swim. The last time he swam was for Hermosa Day at the Beach in October. I think it's finally dawned on him that though most reasonably fit people who can stay afloat can gut their way through a sprint, the Oly distance, especially Wildflower, is a different story. Actual training of some sort is needed.)

Mel just got her coach, and, since we train together, and are pretty much still at the same level for running and biking, and are planning on doing the same races, I'm supposed to do her workouts. Her workout plan is downright scary. I've never seen so many abbreviations and different types of workouts. I'll need to memorize the day's plan for 20 minutes ahead of time just to be able to remember what it is I'm supposed to be doing. I suppose our 'oh, let's just go this direction and see how it feels' type of training isn't going to work anymore.

2006-05-10T17:42:00.000-07:00

Wildflower -- did it!

More to follow.

2006-05-03T17:03:00.000-07:00

I had a nice easy run with Melanie yesterday morning -- with no ankle pain! Yeah!

Of course, the various portions of my anatomy that I worked out in the weight room have been, shall we say, complaining. My problem is, I can't really do a 'light' weight workout. I nearly always do the max I can for my reps (8-12, 3 sets), and sometimes I do drop sets to failure. That's fine if I keep up with lifting, i.e. several times a week, because then that ouchy recovery smooths out, but to lift sporadically means (gee whiz) it's like I'm starting from scratch each time.

Wildflower in less than a week....and an ankle injury

2006-05-01T08:36:00.000-07:00

Yep.

Dave and I did a basically flat ride Saturday morning, only about 16 miles, from the park located at Gould and Valley/Ardmore to the bridge between Playa del Rey and Marina del Rey and return. (The only hills are to/from the park to the Strand.) (There is a little hill by the hanglider station on the Strand but, I'm happy to say, I can't even really count that as a hill anymore -- more like a bump.)

I had probably a five minute transition (load the bike in the care, drink some more Vitamin water (lemonade), eat some Clif Blocks (strawberry)) then took off for my run. I decided I was only going to do a short run, only 2 miles, and did the first mile on the woodchip path. On the way back, I decided to run on the sidewalk (avoiding the steamy mugginess of the path, I hoped).

Can you see where this is going?

I was merrily trotting along (sorta) and BOOM, felt my right ankle twist and my body rocket towards the (uneven) sidewalk. Bruised my right thumb, skinned my left knee, hurt my pride (my quick glance proved I could see no one in the vicinity, which hopefully means no one saw ME). My ankle hurt then went numb and I limped, bloody, back to the car, mournfully glancing around to see where Dave was as I trudged along.

I iced my ankle twice Saturday and rested Sunday (instead of doing PV again and an ocean swim, the original plan). Today I'm planning on doing a pool swim, some light upper body weightlifting and maybe the elliptical machine if it doesn't make my ankle hurt. It doesn't hurt if I walk or run straight. I just have less range of motion in it; trying to rotate it hurts a little. I'm trying to be sensible and not injure it further.

NOTE: I think this is the same ankle I injured last October at Hermosa DATB. I don't remember. And of course, looking back over my blog, I NEVER NOTED WHICH ANKLE I INJURED. So, this time: THE RIGHT ANKLE.

On a more upbeat note, I've now lost about 22lbs off my heaviest weight, and about 16lbs since changing my eating habits -- I'm still steadily (albeit slowly) dropping weight. I'm starting to think I may actually, some day, NOT have to decide between racing as an Athena vs in my age group....and in the back of my mind, hopefully that will be before the start of next year's season.

2006-04-23T14:03:00.000-07:00

Finally got back in gear after recovering from being jetlagged (yeah, I know, excuses, excuses).

Easy 3 mile run with Mel on Friday.

Saturday, up the hard side of PV (my first time!), which is a 25 mile bike ride, followed by a 2.5-3 mile run (trudge).

Today I did the LA Tri Club beginner's ocean swim.

I've lost a few more pounds (coming off steadily) and I think it's really, really helping me on the hills.

Speaking of the hills: going up 2 miles of switchbacks is NOT FUN. Mel tells me that soon it will become fun. Satisfying, yes, I will admit that, though I was reduced to chanting (out loud) KEEP GOING KEEP GOING about 3/4 of the way up, because I so wanted to stop and take a break. (I resisted, and made it all the way to the top with stopping, of which I'm intensely proud.) But fun? Hmmm.

Oh, and it didn't help (though it was a bit funny), seeing the sign "NOT SUITABLE FOR BIKES" at the base of the switchbacks. I need to take a pic of that and post it.

Fiji Pics

2006-04-19T12:38:00.000-07:00

I've posted more of our Fiji pics at Flickr -- please leave a comment if this link doesn't work.

2006-04-08T07:17:00.000-07:00

We're leaving for Fiji tonight so no updates til at least the 18th.

Last week was an okay one for training, including a spin class, two runs (one a hill workout, in the very blustery wind and miserable rain (remember, this is Southern California!!! I'm not used to bad weather!) and 50 minutes on the elliptical machine at the gym last night (which I was able to do easier at a higher resistance than the last time I'd worked out on it (months ago?) -- don't get me wrong, still got my heartrate up, it just really did seem easier. I'm wanting to credit that to my increasing fitness levels, thank you!).

This morning we're meeting Mel for a repeat of the PV ride then a short run afterwards.

I'm not planning on doing any runs in Fiji, though we will be doing some hiking. Apparently the resort does have mountain bikes (or some sort of bikes) we can use, as well as a small gym. One afternoon we have a guided kayak outing. (And horses! horseback riding included.) And of course we're going to be doing ten dives over five days. The big thing for me I think will be to NOT gorge on food. I've lost over 10lbs so far since seriously starting to try losing weight and I DON'T want to put any of it back on.

2006-04-02T20:05:00.000-07:00

I've had some kick-ass workouts this past week. Don't know if I'll really be ready for Wildflower but I'm making a valiant try of it. Last Wednesday? Mel and I had a really good run, 4+ miles, where we really picked up the pace on our intervals (and I was actually heard to utter "Gee, I wish I could run like this ALL the time" and, then, not so surprisingly, "Wow, wish I could've done this at Strawberry Fields!").

Saturday morning I fiendishly plotted a good 6.8 mile loop (based on Google gmaps pedometer) for our long, slow run. I included a little of this, a little of that; some of the woodchip path, some asphalt (running through neighborhoods), some concrete (the Strand on the beach), some flats, some hills. We would run 6 minutes, walk 2 for our intervals. A lovely, lovely plan.

I'm sure you've already gathered that all did NOT go as planned.

I assured both Mel and Dave (who decided to run with us) that I did indeedy know how to get from the woodchip path to Marine Ave, which involved exiting the path and jogging over a street or two (you're starting to see the problem, right?) to hit Marine (which does not intersect the path and rather does some weird stuff) which we could then run straight down to the beach.

Suffice to say I missed the turn off that, in my heart of hearts, I know would've taken us to Marine.

Not only did I miss the turn off, I took us straight to the infamous Manhattan Beach Sand Dune park, home of the 100 foot high urban sand dune. (Use this link to see a pic; scroll down a little.)

Dave braved the Sand Dune. Mel and I took the stairs and waited for Dave at the top.

We eventually made it down to the Strand and were able to continue the run as planned. My little error added a little more than 1.5 miles to our run, though, to total about 8.5 miles. (You can see my original plan at FavoriteRun.com under author StephCat.)

Sunday we all did a bike ride -- I biked the Palos Verdes loop for the first time! Granted, we went the 'easy' direction (clockwise), but I am thrilled by how well I did for my first time. 24-25 miles (depending on whose bike computer you look at) of switchbacks, hills etc. The concensus from people who've done both Wildflower and bike in PV is that if you can bike PV, you can do Wildflower. I'm really, really hoping that's the case.

Strawberry Fields Triathlon(?!)

2006-03-28T12:47:00.000-08:00

Just a short report, longer to follow!

The race started as a tri but ended up being a du -- the swim got cancelled due to the wicked longshore current. Instead, we got to run 1/4 mile thru knee high to waist high surf. No kidding.

You know how triathlon is all about how you look? Well, we all looked like idiots!

I can't blame the race organizers, they made the best call for our safety -- even the lifeguards couldn't hold their positions in the water with the current.

Regardless, it was harder than doing a normal 1/4 mile swim. My legs were shot.

I kicked butt (for me) on the bike, averaging 17.1 mph despite the wind being in my face the whole time (no idea how that happened, but other people felt the same way). I knew, between the run in the surf and me hammering on the bike, I was going to pay on the run -- and I did.

I averaged 12:40 per mile on the run. Ouch. And I hardly walked. So yeah, that was a 12:40 dead leg shuffle.

LA Bike Tour

2006-03-21T13:37:00.000-08:00

Dave and I did the LA Bike Tour Sunday morning. Early Sunday morning. REALLY early.

And only in LA can you have traffic jams while bicycling. Ah well. It was overall a fun experience, as long as we didn't let ourselves get stressed out about the crowds, and got us revved up for the rest of the day (spent gardening -- 4+ hrs of gardening!).

This coming weekend: Strawberry Fields!

First Ocean Swim/Encounter of the Year

2006-03-15T14:32:00.000-08:00

I did the LA Tri Club "Ocean 101" this a.m. -- just to get a few refresher tips on reading the waves etc. And to get myself into the (ice-cream-headache-provoking) frigid (53?) water.

It wasn't nearly as cold as I feared. In fact, I truly believe that Ventura last June was colder - this was cold, this morning, but it didn't make my bones and flesh ache.

And dolphins! a pod of five dolphins came within 10 yards or so, maybe closer. So neat!

I actually had the presence of mind to do my stroke like I've practiced in the pool, shooting my arm out & down instead of smacking it against the surface in energy-sucking windmilling.

For those of you interested, I wore my full wetsuit (my lovely new XTerra Vector Pro2) because I wanted the full-length arms and two swim caps.

Last week was a good training week in that I made it to the pool, lifted weights, ran, and did a spin class.

Dave and I also did daily hikes (uphill! through the snow!) while in Yosemite for the vet conference (day one about 3 miles, day two about 5 miles, and day three about 7.5-8 miles). We tried to hike up at least just past Columbia Rock on the Yosemite Falls trail but had to turn around because of snow and iciness. We did get to see these two does and a buck also on the trail.

See! it really was snowing! This is me, all bundled up for our long hike. We took the shuttle bus to the Happy Isles/ Mirror Lake stop then hike up past Mirror Lake to the big bridge across Tenaya Creek. .We ended up having to break our own trail for quite a bit of the hike past Mirror Lake (i.e. everyone else had given up and was drinking hot toddies or whatever at the Ahwanhee Bar). At the bridge we turned around and retraced our steps. Instead of catching the shuttle bus, we hiked all the way back to the Lodge. It was a nice hike and we only get to be in the snow when we do trips like this.

Saturday Flake, Sunday Brick

2006-03-06T10:16:00.000-08:00

We flaked Saturday a.m. -- didn't do ANY of the races. However, Sunday, we did a nice 50+min bike ride followed by a short 25min run. As per normal I was tired (but in a good way) the rest of the day. It's the first real brick workout I've done in who only knows how long.

We parked at the Hermosa Beach Police Station, road down Valley to 190th, then to Hermosa Ave (note: 190th to Hermosa was part of the Tour de California route, as were some of the other streets we rode on. Great for my mental imagery -- Whoo! look at her break away from the pelaton! yeah, whatever) then by Redondo Pier through the parking structure then to the end of the Strand at RAT beach. Up the ramp to the parking lot near Esplanade, back on Esplanade (some slight elevation gains, enough to slow me down a little), then to Catalina, then Gertruda, back to Valley. I worked on a) playing w/ my aero bars b) bike handling c) maintaining up slight hills. Oh, and speed on the flats.

I've noticed my average speed is up a bit -- yeah!

My legs, even after that short ride, did NOT want to run. I still take walk breaks occasionally, but I ran (as directed by my training schedule) what I would consider a zone 3/ race pace, and basically only took the walk breaks I'd planned on taking (and basically long enough to get my heart rate down to a more normal level).

Overall a good workout. Swimming and maybe a bike ride or a spin class (it's supposed to rain, and of course us Southern Californians only get wet by going in the ocean) are on the books for today -- also maybe a quick upper body lifting session before the swim.

Thursday we leave for Yosemite -- there's a vet conference I go to every spring there, it's great -- lectures in the a.m., hiking in the p.m. Dave brings a lot of grading to catch up on while I'm at the conference. However, it's supposed to snow this year, so we'll be limiting to hikes and runs on the Valley floor if it does.

Wildflower Training Program

2006-03-03T12:35:00.000-08:00

I purchased a semi-tailored training schedule for Wildflower from Acme Training. Training started Monday. Of course I've not stuck to it -- couldn't swim on the days they wanted me to (shifted forward one day), didn't bike Wednesday but did a spin class Thursday, ran Wednesday instead of Monday, etc. Did the swim times as prescribed. Ran longer time-wise than suggested but I've been running longer time-wise, anyway (it was an easy run, at least (as it was supposed to be)). Hmmmm....why did I buy it??? Ah well, it's more of a guideline than I had otherwise, and I can't afford a personal coach at this time.

On a note past Wildflower, Mel actually got a spot for Alcatraz too! I'm so excited -- I don't have to suffer alone.

First run yesterday in what, 3 weeks!????

2006-02-26T08:31:00.000-08:00

Ack. Finally went for a run after being sick for 2 1/2 weeks. Good news: my legs felt fine and I was able to (albeit very slowly) run a goodly distance (about the same as before) before wanting my walk break. Bad news: my chest ached on deep inspiration (not expiration) almost the whole time (remnants I'm sure of the bronchitis), I felt a little lightheaded (granted, it was a sunny, bright mid-day run), and I was tired most of the day after. And of course my calves and butt are a little sore today.

Oh, yeah. The Chesebro Half is this coming weekend. Right. I may switch to the 5 or 10k. I didn't think I could feel LESS prepared than I did for the Carlsbad Half.

Flu

2006-02-13T11:55:00.000-08:00

I've been sick the past week and a half, worst being the tail end of last week, when I was feverish as well as weak and coughing etc. I still feel weak, and dizzy if I get up too fast, but I'm much better, now that I'm loaded up on more antibiotics, Tamiflu, etc.

The last time I did any sort of running, workout etc was running with Mel February 3rd. It was a particularly sucky run and the first hint that I wasn't well. Mel asked, with concern, midway through the run, if I was okay, because we'd NEVER run so slowly before. Huh. Didn't feel slow to me. I had to walk partway up our finishing hill as well.

I don't know when I'll be feeling up to working out. Luckily my work schedule's been light this month so I can rest today, though I do have to work tomorrow.

And of course there's all the frustration that the clock is ticking, days are passing, and that means I'm closer to various events with less training than I anticipated.

Hills hills hills hills

2006-01-27T11:49:00.000-08:00

I did a short but painful bike ride last weekend involving hills. I know I will get better if I persist....

Runing-wise Mel and I met three times this week.

Monday was a nice relaxed easy run.

Wednesday we decided to do something a little different -- hill repeats. There's a hill we nearly always go up at the end of our runs to get back to where we've parked our cars. From the base of the hill to the lot is about 1/2 mile, with about 1/2 of that the actual hill. So we chose to go up and down the 1/2 mile route 3 times (and the last time up the hill we decided to continue up another portion of hill, probably adding another 1/4 mile uphill). We felt pretty good afterwards, actually, and I had no muscle soreness or anything afterwards. Although it was a good workout, it didn't really feel like a hard workout -- I'd consider it moderate.

Today we ran down the hill then did 3:2 fast (for us, I'd guess 9+ min pace for the run portion) run:walk intervals. Huffing, puffing, sweating, heart rate up, not talking much, REALLY glad for the walk breaks....and trust me, we REALLY felt the hill going back up to our cars.

I've swam a little once this week and lifted upper body once. Weekend -- LSD run and biking some more hills.

Carlsbad Half -- Brief

2006-01-17T20:25:00.000-08:00

Survived! AND with a PR!

Finished at 2:54:09, 13:17 pace. My 2003 Long Beach 1/2 marathon time was -- get this -- 3:03:57. Pacific Shoreline 2003 was 3:07:44. (I've done that twice but can't find the other results.) (We won't mention my time for the inaugural 2004 Chesebro Half.)

Almost a 10 minute PR! Okay, okay, I know it's still dismally slow. But hey, that's a lot of improvement in my mind.

Race report to follow.

Carlsbad half coming up...this Sunday

2006-01-10T13:03:00.000-08:00

Ooh, boy, are we gonna suffer.

Have I done any really good long runs? Nope. Has Dave? Nope. Has Mel? Nope.

Oh, we'll all make it through. I've done halves with less prep. It's just how painful and long and slow the process is going to be.

That said, I have been getting in a few spin classes, gym workouts, and shorter runs in. Not as much as I should, but some. And markedly missing from that list is a) bike rides especially hills and b) swimming.

I'm planning on swimming tomorrow morning and Friday morning (my membership to the gym w/ the pool is for MWF&Sa), running tonight, tomorrow night and Thursday a.m., and biking Saturday. Lifting before swimming. And a spin class, if I can fit one in. (The night runs are sponsored by Nike -- fun, chances to win stuff, free food afterwards, free socks for trying on Nike shoes. This time 'round there are 2 in the South Bay -- one in Hermosa and one in Redondo -- very convenient.)

Friday afternoon we're driving down to Carlsbad. We're staying at a nice B&B with a totally sweet, awesome innkeeper. Saturday we're all planning on going for a nice bike ride as well as picking up our packets at the expo....and maybe, just maybe, moseying on down to San Diego to go to Extraordinary Desserts. (What's the use of doing a half if you can't indulge in the best desserts I've ever had???) Sunday is the half, then probably lunch at Karl Strauss brewery (yummy beers).

Thanks for everyone's comments regarding motivation -- I'm working on it! I have the fear of Wildflower and Alcatraz simmering in my heart -- those races are two HUGE motivators.

2005-12-30T10:50:00.000-08:00

Not much new on the tri front.

We were able to get in one run in Texas on the 24th (calves killing me) by Town Lake in Austin (leaving from RunTex, an awesome running store, and doing a 3 mile there and back along the trail). My mom does a weekly walk on Saturdays with Charles, manager of one of the RunTex stores, leaving from the Riverside location. Occasionally my dad joins them. My parents started doing the walks when RunTex sponsored a train for a 5k/ get free shoes program through the senior center.

We also got in workouts on the 27th and 28th while at my in-laws in Geneva IL (lifting chest, arms, back, abs then 35 min treadmill then swimming drills one day, lifting legs and 35 min on the elliptical on the other -- upped the resistance to 20 for BRIEF intervals (30-45 seconds) near the end, chanting sand stairs sand stairs sand stairs to myself).

We got back from our Christmas travels last night. I am so proud of myself for calling Mel and setting up a run for this morning. We did our short loop but at least it was something. Three short walk breaks rather than doing our timed intervals (one of which wasn't really necessary but I wanted a brief break prior to the hill and didn't want to walk the whole way up to the point where I planned to take my short walk break....did that make sense to anyone except me?).

Fiji Anyone?

2005-12-20T18:24:00.000-08:00

Now it looks like Fiji is definitely an option. Truth to tell it's easier to get to the South Pacific for us than to the Caribbean.

Check out Maruva Plantation Resort and Swiss Fiji Divers. Both favorably reviewed in Undercurrent (my dive travel bible of sorts).

2005-12-18T08:52:00.000-08:00

Vacation.

Not Christmas vacation, of which 3 days will be spent with my parents outside Austin, TX, and 3 days with my in-laws in Geneva, IL; but SPRING BREAK.

We're trying to decide what to do for spring break. Options include a dive trip to the Caymans (Pirate's Pointe Little Cayman), ridiculously expensive, but we're craving warm gin clear Caribbean water, and I've never been there; Tour de California, a road trip up north including some time in Napa; Hawaii the Big Island (this was the original plan but got bumped down due to the phase of the moon -- seriously -- Dave is an amateur astronomer and we were going to visit the observatory, and it's a BAD TIME OF MONTH, because the moon will be full); and ?

The expense usually isn't a factor, but this year we're starting to do more triathlons, and between the entry fees, pet boarding fees, hotels, etc, those babies are expensive. (Never mind I want to get an XTerra Pro2 full wetsuit, on sale this week for $275 (from $475) with our LA Tri Club discount, because my sleeveless won't be adequate for the 1.5 mile 55 degree Escape From Alcatraz swim next June ($295 entry fee to which is due by midnight December 31st).)

Luckily, there are a ton of triathlons in Southern California that are driving distance, so the only out-of-town ones we're currently seriously planning are: Wildflower near Paso Robles; Escape From Alcatraz; and Santa Barbara long course in August. Of course, we've also signed up for the Carlsbad 1/2 Marathon in January and are still thinking of doing the Tour de Borrego bike ride in Anza Borrego (both of which will require overnight stays, pet sitters etc).

So, back to the vacation topic: if anyone has any ideas or opinions on a fun, active week-long vacation spot, let me know! (Other things we've done in the past include visiting Zion & Bryce National Parks, a week in San Diego, dive trip to Belize, and a dive trip to Bora Bora/ Rangiroa.)

The Gods Want Me To Be A Triathlete

2005-12-16T21:17:00.000-08:00

Case in point:

I won carbon-fiber Profile clip-on aerobars at a LA Tri Club 1st Thursday social event (the first 1st Thursday I've ever been to).

I wrote a haiku and won a free entry to the Hemet Tinsel Tri after I thought my 2005 tri season was already over.

And now, after Mel, Dave and I decided to try for the random drawing/ lottery slot for Escape From Alcatraz....

....I got a slot.

Shit, I should be buying freakin' lottery tickets.

Tagged!

2005-12-15T19:36:00.000-08:00

Yikes! Tagged! by KLN:

1. Your favorite holiday memory: sorry, can't pick just one.
2. Your favorite holiday cookie or treat: rice crispy squares. Basic but oh so yummy!
3. Where you will be over the holidays: Dec 23-26 with my mom, dad and brother in Kyle, Texas (near Austin); Dec 26-29 with my in-laws Rosemary & Curtis in (gulp! brrrrr!) Geneva, IL.
4. Your favorite holiday song or carol.: Chestnuts Roasting.... (The Christmas Song). 'Traditional' Nat King Cole
5. A special holiday tradition in your family: a relatively recent one, since I lived in Austin doing my pre-veterinary stuff at UT Austin in the mid '90s-- visiting the funky lights in the neighborhood (Hyde Park) where I lived. Amazing, creative, nontraditional displays.

So, in turn, the following folks are now 'it', if they choose to accept their mission: Nancy, JennyRae, and Laurie!

Workouts This Week

2005-12-14T20:05:00.000-08:00

Workouts so far this week:

Monday: off (I know, great start, but I did do the sprint tri Sunday)

Tuesday: ran with Dave (short but hard, especially at the end): short loop (Greenbelt to 190th to Strand & up Pier and back to the car)

Wednesday: lifted (Hammer bench & decline -- you know how you always like doing something you're relatively good at? that's decline for me; lat pulldowns; seated rows; tricep machine; preacher curl bicep machine. I also did a couple half-hearted sets on the poorly designed, pain in the ass leg press they have (NEVER AGAIN will I try that machine -- the apparatus for unlocking the carriage is so user-unfriendly if something went wrong I'd end up with blown out kneecaps).)

Wednesday: Spin class

Workouts for the rest of the week:

Thursday: Run with Mel

Friday: Lift & swim. Spin class

Saturday: Long run with Mel and Dave. Possible early a.m. swim

Sunday: Long bike &/or hills

Tinsel Triathlon Race Report

2005-12-14T13:17:00.000-08:00

The Hemet Tinsel Tri was the first tri for which I've had absolutely no pre-race jitters -- most likely because I knew I wasn't going to get the shit pounded out of me in the surf. Hah! there was no surf. The swim was a measly 100m in a heated, outdoor pool. More on that later.

The Tinsel Tri is also a backwards tri in that you run first, then bike, then swim.

I was hoping to hit around 36 minutes for the 5k for several reasons:

I'm getting better

It was first, so my legs were fresh

It was at 9 a.m., so I'd been up and, other than the 1hr45min car ride, about

I had time to warm up and stretch

And I did! There was no chip timing but by the time I hit the area where they had the timer for the 5k I was just over 36 minutes.

The course itself was a little dull, just around the residential neighborhood near the high school. No mile markers. One water station (I'm guestimating) a little past the halfway point.

The bike course was a flat 12 mile there-and-back. Again, not particularly scenic, but like with all my previous triathlons, I got to pass people. There was one kid I know I passed on the out direction....and passed again on the direction back. Trust me, I've very conscious of who passes me on the bike....and I don't remember this kid ever passing me after I passed him. Oh well, if he cut the course, bad on him, his loss, he's only cheating himself, and so on.

The hardest part about the swim was the fact that my bike was racked in the rack farthest from the entry/exit for the transition area (all the others were totally filled by the time I got to the race that morning) and that meant I had to traverse a fairly long distance barefoot.

Regarding the swim: I obviously decided that 100m just simply wasn't long enough, so, considering how I entered the pool at the near corner, I ended up doing a down (following the black line), half across (going under the divider), back (following another black line), and the rest of the way across the pool width-wise (to exit up the stairs). And I swam like I'd never done the TI workshop -- ARGH.

My overall time was about 1:31. I have no idea what the splits were beyond the rough estimate for the run.

Would I do this one again? Probably not, unless I combined it with a trip to Glen Ivy Spa on the way back. It's just not scenic or interesting enough of a tri to make the 200 mile round trip worth it. But I am happy with my performance, and considering I'm not registered for any events til mid January, it was nice to do something. And the long-sleeved t-shirt's really cute!

I don't WANNA be out there that long!

2005-12-04T12:44:00.000-08:00

So I'm adding it up in my head, just estimates for times for all three legs of Wildflower, and I'm thinking, wow, 4 hrs at least. (And again, we're talking Oly, not long, course.)

I don't want to be out there that long.

I'm sure that's a realization that comes to every slow triathlete or runner. Yeah, I've finished 2 marathons, and I was out there over 6 1/2 hrs.. Per marathon, not total, mind you. It gets old.

The only good thing is that I fully believe I can and will get better, if nothing else because of sheer stubborness, as long as I keep up with my training. I'm nowhere near the point where I have to figure out all sorts of esoteric workouts to improve. Just doing it will make me improve.

I can tell I'm becoming a better runner. I am also becoming more aware of what is an easy, moderate or hard pace for me; how far I can go at that pace; and so on. And my easy pace is faster than it used to be.

This morning's run on the Strand (about 4.5 miles, including ending up a hill -- admittedly you start by going down that same hill), I caught up to my husband at the end (he's slow, too, but faster than me overall). I cut down one of my walk breaks* and ran more time and pushed myself (huffing and puffing to an observer; to me, I was just timing my breaths with my strides and exhaling forcefully) just because, damn it, I WANTED TO CATCH HIM.

The sad thing is, if I didn't take walk breaks, if I could maintain my pace, I'm faster than him. I think as I consistently increase the run portion, and as my endurance improves, I'll get to that point. And honestly, I think I could do longer time on the run at the same pace I'm doing the majority of those intervals (but not at the 'I'm trying to catch Dave' pace). So next week sometime I'll be increasing the run time.

Watch out, hon!

*I have to admit that when I'm doing those run: walk intervals, those times are SACROSANCT. I live for the beeping of my watch, signalling those intervals. Currently I'm still at run 4, walk 2.

Registering....

2005-12-02T17:42:00.000-08:00

Okay, it wasn't too traumatic to register for Strawberry Fields, despite the images of 10 foot surf at the LA Tri Club Year End Party (YEP). Yes, the water's going to be freakin' freezing, but that's a great excuse to buy yet another wetsuit, right?

But signing up for Wildflower.....ewwwww, kinda scary. One of the hardest Oly courses out there? and I'm tackling it as my first?

No guts, no glory. What's a little more pain. And so on.

Calves etc

2005-11-29T12:59:00.000-08:00

Calf issues. It's now taking about 2 miles for my calves to finally loosen up. I have big strong calves and run on my toes/forefoot and my calves apparently don't like it. I have some stretches to try and a recommendation to run heel/toe to try to stretch them out.

Mel and I are now doing 4 min run/ 2 min walk (she was getting tired of my 15 second incremental increases so we boosted it by a lot). Our overall pace is a touch slower but not by much; I'm sure our speed will pick back up (especially because it hurts my calves less to run faster). We're meeting four times this week....in the cold and dark....yeah, I'm whining because I'm now wearing tights & a long sleeved shirt to run in. Yeah, we're weather wimps here in SoCal.

Gotta work on my 'plan' for the winter -- I've been neglecting the biking because it's hard to fit it in during the daytime -- I know, everyone has the same problem.

I signed up for Strawberry Fields today -- an act of sheer bravery after seeing the surf in the video of the 2005 race.

Topanga Turkey Trot 5K Race Report

2005-11-26T16:03:00.000-08:00

Wow, what a blast! My slowest 5k ever (just at 1 hr), but a heck of a lot of fun.

The Topanga Turkey Trot was my second trail run event (my first being the inaugural Chesebro half trail/ half road half marathon).

The starting elevation was about 1100 feet at Topanga State Park. It was A LOT cooler there than at our house and I was glad I had a jacket to wear pre-race.

Gatorade (very dilute, just how I like it) was available pre-race.

I saw a couple of people sporting LA Tri Club gear, including the only guy dressed in a turkey costume.

15k, 10k and 5k routes were available. I'd initially signed up for the 10k but opted for the 5k due to a lingering cold (missed yesterday's gym workout because of it).

All routes started on the same fire road going up, up, up -- a start I later read described as 'notorious'.

I ended up walking the entire first mile (all uphill, gaining about 800 ft, with horribly cramping calves (the only relief I got was when I turned around and walked uphill backwards). 22-23 min 1st mile, by my watch -- ugh. Dave, sweetheart that he is, realized I was having trouble and stayed with me.

But I gotta say, we were blessed with some gorgeous views from up there!

The first aid/water station was at 1.3 miles, the top of the crest, and the point where the different routes diverged -- the 10k and 15k continued on the fire road whereas the 5k took a left onto a single track trail. Before turning off the fire road I gulped some water and tried a Clif Block (and boy, those things are GOOD! super gummi's!).

Then it was basically all downhill except for a few uphill 'burps'. Woo hoo! Downhill is where I (relatively) shine -- Steph the mountain goat! bounding from big rock to big rock down the trail! Well, sorta. Anyway, I got to really pick up the pace, and Dave, who hates downhills, hung with me. We basically scrambled down the hillside, past a creek, most of the time in the shade, avoiding loose rocks and horse manure. We took a few walk breaks at a few treacherous points but overall did really well.

A second aid station was at around 2.7 but we skipped it (though later Dave presented me with a bag of Clif Blocks he'd snagged in passing).

Again, my overall time sucked, but then the race director told me the fastest 5k people came in around 30 minutes, so I didn't feel too badly at that point.

We got great goody bags (Clif Shot, sample size Clif Bar, Fig Newton bar, Montrail water bottle, Trail Runner Magazine), really nice tan heavy weight t-shirts, and finisher medals. The trail was extremely well-marked -- I never had any doubts I was going the right direction -- and in great shape. Bananas, oranges, bagels with cream cheese, bottled water, coffee, and freshly made (as you watched!) scrambled eggs were available for after the run.

We'll definitely do this one again, and I'd love to do more of the runs put on by the SoCal Trail Race Series.

Solvang Prelude: Pre-Ride Report

2005-11-25T22:17:00.000-08:00

The Solvang Prelude was my first organized bike-only event, with a choice of a metric century, 50 mile or 25 mile courses.

The Santa Ynez Valley is one of my favorite places in California: wineries, golden rolling hills studded with oak trees, twisty scenic roads, good restaurants. Hitting all my high points! and the workout the ride would offer would burn enough calories to indulge post-ride relatively guilt free.

I'd actually never been to Solvang before, despite all my trips to the area. Solvang is a 'Danish village' of a tourist town -- think wooden beamed buildings, waitresses in clogs and aprons, endless arrays of touristy gewgaws, Danish themed restaurants (all with basically the same menu), and yep, a Thomas Kincaide 'gallery'. There's a reason I'd never been to Solvang before. Ah well, the nighttime twinkle lights on all the buildings were pretty. And it's close to Los Olivos (which has two great restaurants, Brothers at Mattei's Tavern and the Los Olivos Cafe (featured in Sideways, but we'd eaten there many times before that ever came out)) and all the wineries.

Regardless, the ride started in Solvang, so we got a hotel room at the Royal Copenhagen Inn. The room was basic but large, with two double beds, a table and chairs, a bureau, a vanity area, and a large bathroom with a corner shower (no tub). The room was set up for handicapped/wheelchair access including a rather awkward toilet seat. Plenty of room for our bikes -- the most critical aspect for this trip. We usually stay at B&Bs, so this room lacked the charm and intimacy in comparison, but the price and location were good.

We arrived Friday late afternoon, got checked in, and used our free wine tasting coupons at the tasting room kitty-corner to the hotel. (Bought some 'quaffable' whites, nothing great, but tasty and good when you want to open something while hanging out with friends and not feel obligated to really experience or focus on the wine -- what we've termed a 'patio' wine.)

We went to pick up our packets at the Royal Scandinavian Inn and found a huge line -- we decided to grab dinner first then come back for our packets. After wandering aimlessly and finding no restaurants that didn't feature knockwurst (I know, German) and other variations, I dashed into a gift store and asked the proprietoress for a dinner recommendation. She recommended Cafe Angelica.

The food was tasty, a little overpriced, but better than our other options in town. (Our original plan include Los Olivos Cafe but unfortunately they were closed that weekend for kitchen renovations.) We both had pasta dishes.

Back to pick up our packets -- no lines -- peruse the course map, and browse through the expo tents. We didn't buy anything that evening; I'm trying to limit my clothing purchases to LA Tri Club gear.

The next morning we were supposed to meet Melanie and Mike. Although Dave and I had decided to do the 50 mile course, Dave reconsidered and figured he and Mike could do the metric century and Mel and I could do the 50 together.

We weren't able to find them.

Also, it was horribly cold (keep in mind I'm used to balmy 50-60 degree weather, even in the early mornings) -- someone said 38 degrees. I was wearing bike shorts and a short sleeved bike jersey. I hadn't even BROUGHT a long sleeved jersey, let alone a jacket. I knew darn well how hot it would get (and it did get hot) and was trying to pack light.

So, we spent pre-race time alternating between looking for Mel and shopping for things to make us not so freezing. I bought some bright blue arm warmers that will coordinate with my LA Tri Club gear and some gloves and Dave bought a light windbreaker that stuffed into itself to make a fanny pack and some glove liners to wear as gloves.

The race didn't really start on time but that didn't seem to be a big deal to anyone.

Solvang Prelude Ride Report

2005-11-25T10:02:00.000-08:00

The organizers were letting us go in packs. Dave and I waited a little bit after we turned the first corner just in case we'd see Mel. No luck.

A nice downhill starts the course. Besides the fact I was freezing I was pretty happy. Then the climbing started.

I'm ashamed to say there were a couple of sections I actually got off my bike and walked. Granted, I wasn't the only one, but I really envy those people zipping up the hills like they were nothing. I'm in my granny gear and wheezing along at 4mph. It's not a leg strength thing alone -- I can easily leg press sets of 400+ at the gym when I put my mind to it (more than most guys, ha ha, not that I'm competitive in the gym, but gee it's fun to add weights when you're working in with someone who was a dick about it in the first place b/c he didn't want to share with some GIRL) -- but leg strength AND endurance AND practice (the latter being what I lack the most). (And, as Mel pointed out on our practice hill ride last Sunday, I tend to overly attack the hill and wear myself out, I guess a common beginner mistake.)

My feet felt like bricks for about an hour or so until the temperature started going up. And, between the cold and my allergies, I was snotting all over the place. No way to be delicate about that. The terry on the gloves only absorbs so much. I accidently snotted on someone actually. He yelled at me to snot to the right from now on. Couldn't explain to him that a) it's mostly my left nostril and b) I've tried the other direction and almost fallen off my bike. (Add snotting to the number of bike skills I have to practice.) I was very sorry for him but honestly I was feeling sorrier for myself at the point. Yeah, pathetic.

Nonetheless, the countryside was gorgeous, and I started enjoying myself, especially after we got to bike downhill then by Los Olivos and some flat areas where I got to go fast and pass people. And most especially when I saw the food stop.

Before the food stop we had to bike up a canyon -- not so much fun -- but the way back was screamingly fast and fun.

The food stop had clean portapotties, water, trail mix, cookies and bananas. We hung out for a little bit then started again.

Downhill from the food stop then a long grind up a hill that I did do without stopping (yeah!).

A lot of flat roads looping around then back towards Solvang through some residential neighborhoods and some more short but VERY steep hills. Around this time we were comparing my odometer reading to the map mileage and realizing that one or the other was wrong. The course was short. I got around 46 miles on my odometer, which is what most people were getting.

I was tired enough going up the last hill to Solvang that I wasn't too concerned about being off 4 or 5 miles, but some other people were annoyed.

At the end we hung out a bit but didn't eat (pay food & beer only, bummer, not even a bagel or water) and finally saw Mel and Mike. Turned out they started an hour after us because they'd gotten in to town so late the night before (Mel got stuck at work).

Quick ride to the hotel to shower then off to lunch and wineries!

FYI we visited Zaca Mesa and Epiphany that day -- had a blast at Zaca Mesa, I belong to their Cellar Club so we got to taste all the wines in nice Reidel glasses (one of which I broke, not my fault!). Dinner at Brothers at Mattei's -- great food, new chefs from the last time Dave & I had eaten there (well, about 5 or 6 years ago). Dave went home early Sunday a.m. after we all met for breakfast & Mel, Mike, Arlene and I went winery hopping (Fess Parker, Cambria, Foxen, Longoria) before returning to Los Angeles.

2005-11-25T09:43:00.000-08:00

This week's been a running week. I went running with Dave (well, we started at the same/time place and ended at the same place) Wednesday a.m., then Dave, Mel and I went to the track Thursday a.m. and had some fun with intervals. Iced my shins in the Pacific afterwards -- cold, clear water on a warm sunny SoCal day. Yep, we're spoiled here!

Swimming drills and lifting weights on the schedule for later today.

Topanga Turkey Trot trail run -- 10k -- scheduled for tomorrow early!

And perhaps you've noted the lack of biking....hopefully a nice ride Sunday.

Wow

2005-11-21T13:37:00.000-08:00

You know when things just click? your stride is loose, running feels easy, you're breathing deeply, it's a gorgeous morning?

Running is NEVER easy for me.

This morning, those two running intervals on the Strand were beautiful.

Mel, bless her heart, didn't scream or curse at me when I took off at what her Timex GPS/bodylink system said was under a 7:30 pace.

Yes, you read that right.

Now, I do need to qualify this. We're still doing run:walking intervals, 2:30 run and 2:00 walk.

But I did that pace for 2:30 minutes.

Twice.

It gives me hope that someday I'll be able to manage say 9:00 min pace for continuously running someday down the road (or, a niggling thought, maybe....even....faster).

Of course, going up the last hill of our 3.3 mile run Mel kicked my ass.

Our overall pace was 5.2 mph, compared to 4.7 two weeks ago. Today's experience hammered home again that I need a good mile or mile and a half of run/walking at 6:00 a.m. to warm up to the point I feel loose. And maybe there is something to periodization/ incorporating rest weeks.

Other workout notes from last week: four days of drilling in the pool, one good weightlifting session (chest and legs), track run Wednesday night, and biking Sunday with Mel and Mike (short ride, only 11.3 miles, but very hilly).

This morning after our run I walked over to the gym, lifted chest, biceps and triceps (to failure), then did 20-25 minutes of drilling in the pool. I was so excited about my run that I told the guy at the counter as I was signing in to the gym.

I'm planning on getting a fair amount of biking in this week (I only work tomorrow so no excuse about short days), another run Thurs, then a trail 10k Saturday. Gym and pool stuff are loosely planned -- I'll probably go most days.

My training partner is in Fiji!

2005-11-13T08:32:00.000-08:00

This is the true test .... will I get all my runs in this week without having to meet someone at 6:00 a.m.???

I went for a longer run/walk yesterday a.m. (about 90 min) all by my lonesome THEN did a 45 minute drill/swim session in the pool (slow, practicing my TI stuff)....then walked home the .75 miles uphill (well, the last part is downhill, but it really is uphill most of the way...and of course, I'd walked to the gym, and that was mostly downhill....so all together 155 min of working out, if you include my walks, which I am.

I finally figured out a workable answer to the find a pool dilemma.

The pool at Gold's is really just the hotel next door's play pool. I tried swimming there once. I'm guestimating it's only about 15m long, if that. Suffice to say it wasn't a good option, given I can glide at least a third or more of that distance.

Waiting til the adult ed adult lap swimming starts in January isn't an option. The pool they use is nice, belonging to Mira Costa High School, which is a short walk from our house, but again, I don't want to wait til January to work on my swimming.

Master's groups aren't a great option because I wanted to do my TI drills, not someone else's workout. And they're expensive.

So, I joined the new 24 Hour Fitness in Hermosa (.75 miles away from my house). They have a multilane jr. olympic/ 25m pool, it's only $25/month to have access MWFSa (way cheaper than a Master's group), and of course I can do other workouts if I want.

So far it's working out well.

When the LA Tri Club beginners' ocean swim workout starts again, I'll be doing that on Sundays, too.

Re: Solvang -- yes, I'll do a ride report. Sometime soon.

Hemet Tinseltown Tri

2005-11-08T11:07:00.000-08:00

I won! It's not that my haiku was any good, it was a random drawing, but still! So my season is not yet over. Hemet Tinseltown backwards tri on December 11th!

I'll have a Solvang Prelude report in the next day or so. Suffice to say it was freezing in the morning, hot late morning, lots of hills, but fun overall. Though my husband will probably snort in disbelief at that last. Regardless I felt no guilt over visiting wineries the rest of the day!

Running with Mel is going well. We're pretty consistent pace-wise even when we've both been bone-tired.

Total Immersion Workshop

2005-11-04T11:45:00.000-08:00

The workshop was a 2-day primarily pool session workshop (4 hours pooltime each day), with a couple hours for questions and critquing of our videos.

13 students, 2 instructors. One student was repeating the course (he'd taken it about 2 years ago).

We started at the very beginning (sing along now!), with basic back balance drills, and progressed to various other drills in a methodical, easy to learn process.

There were 3 to 5 of us per lane depending on how many lanes we had for each pool session, and we did drills staggered so the instructors could get a look at everyone. Some people caught on faster than others, and may not have gotten as much help/critiquing/finetuning as the ones who were having problems(but I never felt outright neglected!).

All the drills have specific names which make sense once you're doing them -- skating, zipper, etc.

By the end of the second day we were doing 'continuous switching' 'drills' -- i.e. SWIMMING (as I gleefully exclaimed when we got to that point).

The focus for the workshop was teaching us the drills so we could then work on things further on our own; there's so much to learn and then work on.

TI seems about efficiency first (with speed as a byproduct) which to me fits in well with my tri goals (i.e. having the energy to RUN across the beach after the swim as opposed to stagger!).

Virtue

2005-11-03T15:54:00.000-08:00

I've been doing better on my run/walks -- my ankle is basically healed (though I can feel twinges when kicking while swimming) -- 12:39 pace including walk breaks (2:30 run, 2:00 walk). I know that ratio seems low on the run side, I'll be increasing it next week, but I remind myself that, with the exception of injuring my ankle, and that was a byproduct of bad luck on the swim entry at Hermosa DATB, I've not injured myself yet.

I learned a lot at the TI workshop -- I'd highly recommend it. I decreased my strokes going across the 25m pool from 21 to 15 (though I think part of that decrease is due to a really nice push off) and I could really tell the difference on the videos with my form. I have a LOT of work to do swimming -- I seriously should cut my times in half -- but in time and with work it will come.

Total Immersion

2005-10-29T19:15:00.000-07:00

Just a quick note -- doing the Total Immersion workshop this weekend -- so far it's awesome!

Long Beach Bike Tour

2005-10-19T19:47:00.000-07:00

Wow. The bike tour was an absolute blast. 26.2 miles in about 1:40ish. Basically flat course, varied scenery (darkness to beach to pretty houses to boonies to houses and beach), couple other LA Tri Clubbers, home by I think 9:30ish at the latest ('course we got up at 4:30). Definitely will do this next year.

Just in case...

2005-10-15T07:37:00.000-07:00

...you thought I was nuts with the previous post, that list doesn't mean I'm going to do ALL of those. Frankly I don't have the money budgeted to do ALL of them. But those are the events/races I'm considering. The ones noted as 'A' races are ones I'm definitely planning on.

I'm still working on my training plan for this winter.

Running-wise I'll be doing at least 2 runs during the week and a long run on the weekends with the LA Roadrunners (in prep for the marathon).

Cycling....well, I want to focus on endurance and increasing my average speed (to the point I can hang with people doing group rides). I have a Cateye bike computer that does average, max & current speed etc but not cadence. I'm thinking of getting a computer that will tell me cadence as well -- anyone have suggestions? It doesn't need to do a lot of other things like time laps etc.

Swimming -- that's the conundrum.

I've signed up for the Total Immersion weekend class the end of this month. I'm hoping that I'll learn enough to set up a program for myself. Gold's Gym has a small pool that I can use but I don't think it's even 25 yds, so that's a (free) backup. South Bay Adult School has lap swimming at local high school pools but you end up skipping a few weeks in between sessions. Still investigating the other pools and Master's groups.

2006 Race Plans & Possibilities

2005-10-13T13:27:00.000-07:00

February 11th 2006 Tour de Palm Springs (probably the 55 mile ride)

March 4th 2006 Tour of Borrego (probably the 40 mile ride)

March 19th 2006 LA Marathon (2nd time around, did it in 2001 right before our wedding!)

March 26th 2006 Strawberry Fields Oxnard Sprint 1/4 mile Swim, 11.5 mile Bike, 3 mile Run

April 2 2006 UCSB Spring Hazard Santa Barbara Sprint 1/2 mile ocean swim, 16 mile bike ride, 3 mile run

~~April 23rd 2006 Desert Tri (near Palm Springs) Sprint 500 meter swim, 14 mile bike, 3 mile run~~

Above already changed! Now planning April 22nd Mulholland Challenge (primarily because Dave & I had signed up with Planet Ultra for their Solvang ride but had to cancel and choose another ride).

May 5-7 2006 Wildflower!!! thinking Oly course: 1.5 k swim, 40k bike, 10k run. My first big 'A' race.

May 21 2006 Newport Beach Tri Sprint 1/2 mile swim, 12 mile bike, 5K run

June 3rd 2006 Ojai Century

For whatever reason, most of the races I'm considering in June and July don't yet have dates for 2006. Possibilities include:

Breath of Life (possible Olympic) 1.5 k swim, 40k bike, 10k run ('A/B' race)
Carlsbad Sprint 1K Swim, 25K Bike, 5K Run
Solana Beach Sprint 1/4 Mile Ocean Swim, 9 Mile Bike, 3 Mile Run
Redondo Sprint 1/2 mile swim, 6 mile bike, 2 mile scenic run (really kind of too short -- may just volunteer)

Aug 25-27 2006 Santa Barbara Tri: 1 mile swim, 34 mile bike, 10 mile run (this would be one of my 'A' races and really the big one I'm going to focus on)

Late September 2006 Nautica Malibu Sprint 1/2 mile swim, 18 mile bike, 4 mile run ('A' race)

October 2006 Hermosa Day at the Beach Sprint 1/4 mile swim, 10 mile bike, 3 mile run (despite getting my ass kicked this year in the surf)

~~October 2006 Reebok Women's Sprint Encinitas .75k swim, 20k bike, 5k Run~~ (unless it's on a different weekend than the Long Beach Bike Tour)

October 2006 Long Beach Bike Tour: so much fun this year I'm gonna do it next year too

Ankle Woes

2005-10-13T13:21:00.000-07:00

Bummer.

My ankle generally doesn't hurt; it reminds me it's there with a gentle, almost subliminal throb. (Unless I try to wiggle it and flex it and work its range of motion; THEN it's unhappy.) I've only walked, not run, this week.

And I am going to switch to just the bike tour for Sunday.

I'm trying to tell myself it's not totally wimping out to do so. I'm older (grumble) and slower to heal than I was 15 or 20 years ago, and if I really pound the hell out of it, it's going to be an even longer recovery.

Anyway, 26.2 miles is a respectable distance, even if it's on a bike.

Athena Vs Age Group Part Deux

2005-10-12T08:18:00.000-07:00

Okay. I'm an honest person so I'll 'fess up. I did better as an Athena at DATB than I would've as an age grouper.

Ugh.

Hermosa Day at the Beach Race Report

2005-10-12T06:32:00.000-07:00

Hermosa Day at the Beach is about as close to home as you can get for us; the transition zone is less than 2 miles from our house. So it was a no-brainer to do this particular tri, though I'd heard the turns on the bike were a little rough and occasional collisions occured because of how the course is set up. And, of course, I know what the surf's like in Hermosa.

Ah yes. The surf. MUCH more on that later.

We picked up our packets at Triathlon Lab after attending the 'grand reopening' of Catalina Coffee Company, my favorite local hangout for coffee, croissants, salad, muffins....you get the idea.

The building, a 1950s drycleaners, had a flat overhang over the patio area. As you can imagine, after 50+ years of rain settling and not draining, it finally failed and needed to be rebuilt. Of course, if anywhere else than SoCal, with more rain, it would've failed much sooner. So they closed down for a week when they had to do some intensive rebuilding and remodeling. Still not completely finished yet but almost.

Anyway, got our packets, another free towel from Toyota, and free stuff and water bottles at the LA Tri Club tent.

We prepped all our stuff the night before down to packing our bags and attaching our race numbers to the bike, and realized how lovely it was going to be to sleep in (relatively speaking) before a tri.

I actually slept well. No weird tri dreams (I especially appreciated the one I had in which the race organizers had me do the swim and bike the day beforehand because I was too slow, and then I was too late to do the run anyway -- that one was I believe before Malibu, but maybe Jamba), slept through the night, and woke up at 4:00 a.m. anyway. But I was able to lay in bed and nap until 5:00 a.m.

Got everything in the car in record time and headed down to where we knew we could park for free. Nice to be a local.

In case you were wondering why we didn't just ride to the transition area from our house I had four really good (well, sort of) excuses:

pitch black out and no bike lights (this is the most valid excuse)
time constraints after the tri (had to be able to get to the LA Tri Club picnic in a timely manner);
BIG hill on the way back to our house;
and litter boxes are unwieldy. Even though I stuffed them into Dave's 'tri' bag, a mesh Akona dive bag.

Litter boxes? Small litter boxes are the perfect size for rinsing your feet. And they are new, never used for their intended purpose. So stop wrinkling your nose and saying 'ewwww, I wouldn't stick my feet into a litterbox'!

We ride down to the transition area, which encompasses all of Pier Plaza. We're racking bikes by numbers -- my favorite way, because it ensures I can always find my bike.

Finding my bike is not generally an issue as it's usually one of the last still in the transition area. (Even if I wasn't a rotten swimmer I'm still in the last wave.)

Regardless, I can always read the number on my arm and match it to the rack if my brain totally fails otherwise.

My rack is third from the bike exit -- awesome! Get set up, get bodymarked, potty break, gyrate into the wetsuit, eat a Clif Shot, listen to the pre-race brief, and head down the beach. Wade into the water -- supposed to be 61 F, feels okay, mostly because the sand is freezing and the water feels warmer. And watch the surf.

It sucked. We were going to get pounded. I knew it could be bad, and it was. Moderate waves interspersed with some big ass, gnarly knock you off your feet and hold you under kissing the sand waves.

I hung out with the other gold capped people (not as bad as the condom caps but close). Yep, Athenas, mountain bikers and over 40s. For all my bitching in the previous post, I'd better just suck it up because in two years, this is gonna be my wave.

It was the first tri for a lot of people so I shared some encouraging words: Relax, don't drown and you'll do fine.

Well, maybe not so directly, but that was the gist.

The gun went off, we charged in.

Now, as an aside, I was talking to a charming Brit at the LA Tri Club picnic later that morning, discussing the tri and especially the surf. She pointed out that she was always told to hang back, watch the sets, and swim swim swim during the lull to get out past the break. I told her that made perfectly good sense but that I'd NEVER seen anyone do that. (Which could be because I've spent more time flinging myself into the waves than watching how the pro's handle the surf entry.)

But it's something I'm going to try next time, because

after getting thrown around, hammered, pinned down etc I'm terribly tired;
I don't get to really make any forward progress until after all of the previous has occured i.e. when the lull starts;
any time I 'save' by charging ahead is more than lost later due to fatigue and
since I end up making progress at the same time anyway (the lull) no time IS saved.

Duh.

It was horrible. So horrible I thought I wasn't going to be able to get out past the break. I got pushed back by a 6-7 foot wave at least 10 yards (all of that under water eating sand) and held down DESPITE my wetsuit. Pushed back by other big waves. Even trying to dive under them, I got picked up and hurled back to the shore. My goggles filled with water, my heartrate shot up, and then, during that biggest most horrible wave, I twisted my ankle while flailing for footing.

I persevered. Ankle throbbing, I started swimming towards the first buoy. The cold eventually numbed my ankle.

The lifeguards (helpfully) screamed at us to keep our heads down and swim. I was gasping for air until about halfway through, thoroughly exhausted from my entry.

I slogged around the second buoy, then had to deal with the waves coming IN. Lifeguards screaming about waves coming, duck down, get held down SOME MORE. Almost in but here comes another big one. I look at the lifeguard and wearily ask, 'A little help here, 'kay?' He lets me hold on to his float as we duck together under the next wave. I pop back up a lot faster than without the float, thank him, and make the rest of my way in by myself.

Through the soft sand for ~150m (again, I'm not even at a point where I can even think of trying to jog through it) up to the Strand, start jogging on the concrete into the transition area. Wetsuit off, rinse feet, dry feet, socks and shoes on, helmet and sunglasses on. Slug down a chocolate Clif Shot, almost puke it back out, get the bike, and go!

The first bit is a hill up Pier Ave. I've got the bike in the appropriate gears so I'm good to go -- the hill is a lot easier than I thought it would be. All of a sudden I'm happy! I'm passing people even going up the hill, I'm on Rocket Bike, I will pass other people, I will push myself to increase my mph, I'M OUT OF THE STINKING OCEAN!!! Life is Good!

The course is up the hill then twice around a loop and back down the hill. There are some subtle changes in elevation along Valley/Ardmore that don't seem so subtle to me on the bike -- I'm feeling the uphills and flying on the the slight downhills. There's a hill at Herondo but it's doable. I pass people. I like passing people. I know most of them will pass me on the run (but not if I finish enough ahead of them on the bike!) but damn it, I like passing them!

Go screamingly quick down Pier to the transition area, off the bike, out of the shoes, helmet off, hat on, race belt on, running shoes on, drink some more PowerC Vitamin water flavored water (I do 1/2 and 1/2) and grab a gel for later. Jog out of the transition area and start the run!

Keep in mind my 'run' is still a run punctuated by walk breaks. Some would say it's a walk punctuated by run breaks. Nonetheless, my calves aren't cramping, I'm feeling okay, and my ankle is okay. I could feel it throbbing halfway into the bike but for whatever reason it's okay during the run.

The run was on the Strand, basically the same route that Melanie and I train on, except we usually go farther (all the way to Manhattan Pier). Water was available at the turnaround point. I ate my gel right before and washed it down with a couple cups of water.

I was feeling good enough to cheer some people on. I always like to be cheered on, so I try to encourage others as well.

Near the end a woman passed me. I started my feeble kick and passed her back! Yeah! didn't mean all that much I'm sure to either of us, but, I like passing people on the run, too, I just usually don't get to do so. Charged across the sand to the finish (yep, last 2om in the soft sand. What were they thinking?).

Grabbed a half of a banana, an Oreo (wasn't missing out on them this time) and a water, then moseyed over to the Tri Club tent, grabbed another water (they didn't want to have to carry them back to their cars) and some Power Bars (Power Bar is one of our sponsors). Visited the Glen Ivy Spa table and got some nice bottles of body/face cleanser and some coupons for $ off treatments. (They're opening a day spa on PCH in Hermosa...walking distance from my house.)

Overall an interesting experience. My ankle started to swell up and hurt later that day -- not too bad, but enough that I noticed it (and still do, as of Wednesday morning). I've decided to change to the bike tour this Sunday rather than the 1/2 marathon to give it more time to heal and will be primarily walking and working out at the gym this week.

That said, I'm working on my plan for this winter and next season, picking out races, etc. I'll be posting as soon as I get it together.

2005-10-08T14:04:00.000-07:00

That's it.

I'm tired of registering as an Athena and being stuck in the last wave.

You know, when I compare my times in the Athena category vs my age group, I usually place better (well, further away from last) in age group.

Okay, we all know that I will never be competitive even within my age group unless only 3 women including myself are in it. I mean, the fastest I've EVER run per mile, and this was when I was 20 years old, and skinny, and running twice a day while at Camp Buckner yearling (sophomore) summer at West Point (running twice per day, mind you, because I was a REMEDIAL runner) (not to forget all the running through the woods pretending to be infantry) was about a 7:40ish pace.

I'd love love love to get to that again. Shit, I'd love to be sub 9. Hell, sub 10 or sub 11 even. I think I can eventually get to sub 9 minute miles. Eventually.

Regardless, even though being in the last wave means you have time for an extra port-a-potty visit, I really don't like starting last. Psychologically, it give me far too much time to dwell on things like a) big surf b) how tight my wetsuit is and c) they're going to be out of food by the time I finish.

So anyway, after Malibu and the condom cap incident I'd decided not to register as an Athena anymore, but, as I'd already registered for Day at the Beach as an Athena, it was too late to change.

At least the swim cap for tomorrow is gold as opposed to latex condom. (That's the other thing I'm wondering: do they save the grossest color for us in the last wave? Come on, guys: I would've really appreciated the pretty lilac cap Dave got for Malibu. Trust me, he couldn't care less.)

I Won Aero Bars!

2005-10-07T07:37:00.000-07:00

Mel and I went to the LA Tri Club's "First Thursday" at Sharkeez in Manhattan Beach last night (cheap beer, meet other tri clubbers, door prizes/raffles). This is the first time we knew of that this event had a South Bay venue, so we were pretty psyched to go. Mind you I have never before set foot into Sharkeez, which tends to be a hangout for 20-something singles, both of which I'm assuredly not, but I digress. But keep in mind it's the kind of dive where TVs fall off the wall and hit people in the head. Not joking. One of the tri club guys was holding a big bag of ice to his head when we arrived.

So, we're handed our raffle tickets, go grab beers, hang out chatting about our tri experiences (yeah, Ventura was FREEZING! yeah, Malibu ROCKED! yeah, the bike has to be at LEAST 12-18 miles or the event's a waste of money!). I met some really nice people, a guy named Wayne who'd done Ventura and Malibu, a woman whose name I didn't catch, and Mel's friend Eric who's one of the nurses at one of the hospitals she works at. Anyway, I shoved my raffle ticket somewhere in my purse (a tiny Dooney & Bourke affair that only held my wallet, keys, a hair clip and a pen) and forgot about it til they called off a raffle ticket number.

'405? 405?' I'm digging through my purse, mumbling how I probably lost my ticket, then, as the last forlorn '405?' echoes I see my ticket, half stuffed into my wallet, and say, incredulously, 'I have 405!!!!'

YES!

She passes a slightly larger than shoebox sized box over to me -- and I read it and start gabbling, 'Aerobars! I won aerobars! I don't DESERVE aerobars!' (being as I'm so slow and have an inferiority complex despite how nice and supportive everyone is).

Oh yeah -- carbon fiber Easton AeroForce clip on aero bars! I checked online, these things go for $299. (Easton is one of the LA Tri Club sponsors and I assume donates a bunch of their products to the club -- thank you Easton!) And they're size short, which is perfect!

Jamba Juice Mission Bay Tri -- Race Report

2005-10-05T17:21:00.000-07:00

Tri #2 down! Hermosa coming up this weekend!

How could you go wrong? Sprint distance, swim in the bay (no surf or waves or swells), free Jamba Juice afterwards (well, they ran out, but the thought was there, and we did enjoy free icy beer in the beer 'cage' afterwards)...

....and bonking with calf muscle cramps the whole 3.1 miles of the run.

My own damn fault. I got so excited in the transition area that I a) neglected to take my Clif shot prior to the bike and b) neglected to take my Clif shot before the run. And, oh yeah, didn't bring any along with me on the run.

Now, if y'all remember, I had bad calf cramps during Malibu too, but they eventually went away. Thinking back on it, they went away AFTER I'D HAD A CLIF SHOT (that was conveniently located in the back pocket of my tri top -- note I wasn't wearing the tri top for Jamba).

Well, now I know for next time.

Highlights: one of the biggest for me was that the waves alternated between men and women, so, since I signed up in the 35-39 yr group, I wasn't in the last wave for once. Psychologically it helped to have a bunch of other people finish after me.

Time: 1:45:02

And congrats and hugs to Melanie -- it was her first, and we finished together (thank you for suffering with me at the end! and then drinking beer!).

2005-10-05T16:52:00.000-07:00

Swim bike run...slowly
Lots of room for improvement

Times getting better!

Yep, it's a triathlon haiku.

The depths to which I will sink, trying to win a free entry for the Hemet Tinseltown Triathlon.

Race report for Jamba posted soon!

2005-09-29T07:35:00.000-07:00

I had a really good run/walk with Melanie this morning. (Tuesday I was pretty much a slug with really sore calves.) We're gearing up for the Tri this Sunday in San Diego.

Malibu Tri Race Report

2005-09-26T08:19:00.000-07:00

The surf was pretty bad, with some waves easily 7+ feet, and of course, since you start with your wave/group, you don't get to pick when you go into the water (like you would sensibly if you were on your own). Oh yeah, and it was cold. 62 or 63 degrees.

Dave's wave (with the pretty purple caps) went, then the women's waves started.

So, we're all standing around in our group of Athenas and 40+ and mountain bikers (and please tell me again why do we have to go last? I know, we're all supposed to be the slowest, but I've looked at the finishing times, and the top people in these classes did pretty darn well), commenting how we are PROTECTED by our lovely condom-colored swim caps (really -- they're this nasty yellowish semi-translucent plasticky color), watching the surf with trepidition, sagely noting that well, we can always WAIT 30 seconds or so for the set to go by....Yeah, like that ever happens.

The gun goes off and we all charge like wild women into the surf!

That was the longest .5 mile ocean swim I've ever done...duh...the longest I've ever done straight inthe ocean is more like .25 miles! 20 odd minutes of feeling like I'm going to drown except I'll freeze first. The biggest waves were actually cresting nearly as far out as the first buoy (150 m out from the shore) and you could feel the swell as you swam lateral to the beach. Luckily the course had us going with the northerly current. A little before I reached the middle buoy I decided to SWIM, not the half-assed crawl I was doing, and I was able to pick it up a little. As I turned the last buoy I tried to aim directly for shore but was still pushed a little north. I could feel the swells start to turn into cresting waves -- asked the life guard when I could start bodysurfing -- he said catch one and go! I tried, failed, then saw the monster wave bearing down on me. Gotta admit, I faced it and dove under it, then turned back around and let the waves push me in.

I'm still not at the point where I feel good enough to actually RUN through the sand to the transition area. Smiled for the cameras as I trudged across the sand, yanking off my wetsuit, finally breaking into a dog trot as I neared the transition area.

Find my bike (not too hard, there were only a few bikes left in the area anyway), rinse and dry my feet, eat a gel, put on socks, shoes, sunglasses, helmet, head out to the exit....and oh my god, what do I have in my right shoe?! a Clif shot? No time to stop and check, I'm almost out of the transition area....on my bike, clip in and go!

Go! Go! yeah, I'm revved up. The bike is my favorite leg. Bring on those hills I wussed out on when Dave and I rode this route a month or two ago! Bring on the water obstacles! Bring on the construction zone! Woooo hooo! I'm actually on the leg I know I'll be able to pass people on!

The water obstacle wasn't so bad....I don't know if anybody wiped out but everyone around me was okay. Apparently there's a constant source of water from somewhere flowing under this bridge, because it was pretty slimy with algae.

Up the hill past the Trancas market, through the construction area (thank you Malibu policemen for stopping traffic!), up the various hills slowly, two downhills screaming along at 30 mph, what a blast! Slowing down the last hill to Leo Carrillo, around the parking area, under the bridge, back up to PCH and halfway done....up the evil hill at Leo Carrillo, actually passing someone, back to Zuma, then PAST the transition area etc. because you have to bike to the end of the parking lot then backtrack north to the transition area. Good thing I like the bike, because it was my longest leg at about 1:17.

Unclip, dismount, find my rack again (harder this time because all the bikes are back), get those blasted bike shoes off...it's a Goody rubberband, an extra I brought, that was in my shoe. Switch to my Brooks, put on my race belt with number, grab my runner girl hat, down a gel and some Power C spiked water, and off!

Sort of.

By now it's hotter (still not HOT, but you can tell the difference) and my calves are absolutely killing me. I started by alternating about a minute of walking with a minute of jogging/staggering. That lasted about 1.75 miles, when finally my calves gave in (realizing I wasn't going to) and relaxed and I could actually RUN. I'm sure I had a negative split for the run; I was keeping about the same walk/run ratio but getting further on the running parts. Water was available at the transition area and at each mile.

The running course had a small water obstacle as well -- runoff from the bike water obstacle. May I point out that my Brooks, that I just bought this summer, had touched nothing dirtier than treadmills and concrete (and that unfortunate interaction with a pile of dog poo but that's a different story)? They are now well and surely broken in.

The last run segment was awesome -- closing in on the finish, getting beaten by cheering spectators with these white blow up Arrowhead balloon things, picking it up at the end, hearing my name announced.

After-race goodies included pasta with feta cheese, Oreo's (which I ACTUALLY FORGOT to grab), bananas, oranges, and plenty of water. I had a little bit of pasta and an orange segment.

Total time was 2:46:40 (Dave beat me by about 20 min, most of that on the bike). Slow! but plenty of room for improvement, and I did better than in Breath of Life, over a longer, harder course.

Next week: Mission Bay/ Jamba!

Malibu Tri Pre-Race Report

2005-09-26T07:51:00.000-07:00

If you want the knitty-gritty of the actual race, skip to the Race Report. This part includes everything up to actually getting lined up at the swim start.

I had bizarre triathlon related dreams Friday night -- i.e., I was so slow that, by the time I was done with the bike they'd closed the course so I couldn't do the run.

Saturday we went to pick up our race packets. Goodies included a nice albeit plain designed grey t-shirt that I'll actually wear (like now, as I type), a very nice navy baseball cap, a copy of Men's Health magazine (Cosmo for guys?), some Herbal Life fizzy tablets for energy drinks, a coupon for a free liter bottle of Arrowhead water, some Goody 'grip' hair rubberbands, free white transition towels from Toyota with your name embroidered (cheap towels, but hey! they actually SPELLED MY NAME CORRECTLY -- many kudos! -- and they're fine for laying out your stuff on the ground), blinking bike reflectors from Men's Health, some shampoo etc samples from Paul Mitchell, and, of course, your swim cap (colored depending on your wave; Dave's a lovely pale purple, mine 'condom gold' -- more on that later). And the goody bag itself was a yellow nylon backpack/bag from Nautica.

We also stared at the surf for awhile and realized that, most likely, the swim entry was really going to suck.

Dave and I had basically rode the bike course already, and we were pretty familiar with where the run was going to go (we've done the Zuma Dolphin Run/ 10k before, and the tri run covered some of the same route), so felt we were as prepared as we were going to be at this late date.

We relaxed the rest of the day and tried to go to sleep early.

I didn't have dreams that I can recall Saturday night because I kept waking up.

GAH. I foolishly thought that since this was my SECOND tri, I wouldn't be nervous.

Anyway, Sunday a.m. we dragged ourselves out of bed a little before 4 a.m., with Dave asking me 'just WHY are we doing this?' and 'this is supposed to be fun?'. I showered (yes, I know I was just going to get dirty, but it felt good, was quick, and helped wake me up), he drank coffee and had a yogurt, and I got down about a bite of banana before gagging. I insisted we dress warmly (me: polartec fleece top & bottoms over my LA Tri Club top and black tri shorts, him: sweatshirt over his LA Tri Club cycling top and his cotton baggies over black tri shorts. And hiking socks with Tevas. Oh yeah, we were making a fashion statement!).

We'd loaded the XTerra (well, Dave loaded it) the night before with everything except our bottled drinks, so we just had to get those and go. On the road by 4:30.

The parking lot was supposed to open at 5:15 a.m., and by the time we arrived at 5:20 already a ton of people were there. We parked about 3/4 mile from the transition area (as close as we could). The parking lot was pitch black which made it fun getting our stuff out, numbers attached to the bike, etc (note to self: attach those things the day before!) (and bring a flashlight next time!). Some idiot was absolutely blasting some hideous rap music -- really offensive, especially at 5:30 in the morning. Wear headphones, jerk.

We made it to the transition area with plenty of time to mess with our stuff, get set up, and make a bathroom stop before they closed the transition area. The transition area was arranged by your number, i.e., find the rack that had the tag with the range of race numbers that included yours, and pick a spot on it. Volunteers bodymarking were in the transition area which made that easy.

Regarding bathrooms: they had a fair number of port-a-potties available. The public restrooms didn't open til at least 6:20ish. Plenty of toilet paper, cleanliness about what you'd expect.

The transition area was set to close at 6:55, so after the pit stop I went to get out of my warm fuzzy clothes (and it was really chilly (speaking as a Southern California gal)) and into my wetsuit.

I figured it would take about 10 minutes for me to shimmy into that thing. It's a Body Glove sleeveless 'Triad' wetsuit. I wanted to get a wetsuit with long sleeves but unfortunately Triathlon Lab was sold out of my size (apparently they sold out of a lot of their inventory at the LA Triathlon expo) so was stuck with what I got. BTW I do resemble a sleek stuffed sausage in it.

Because the event has a fair number of celebrities (David Duchovny, etc) there were a lot of cameramen around. So there I was, yanking on my wetsuit, and there was a camera guy with his camera pointed in my direction. "Please don't film me getting on my wetsuit," I pleaded, and turned around, and SNAP! the nice LA Tri Club guy took my picture. Yeah, he laughed as he did so. Can't wait for that one to go up on the website.

Downed a Clif shot (mocha mocha) and some water. Breakfast of champions.

Anyhow, wetsuit on, swim goggles and cap in hand, and cold bare feet, I met up with Dave and we headed over for the Mandatory Pre-Race Meeting. For five or ten minutes this guy alternated between thanking us standing on the cold sand and yelling for the other (majority) to get over by the stage for the briefing.

Eventually the meeting started, and we learned a new rule: the 'No Wake' rule.

I'd already heard that one part of the bike course, where you ride through a tunnel crossing under PCH, was flooded and slick with algae.

The 'No Wake' rule was just that: slow down to 5mph or less through the water or get DQ'd.

Not a big deal, it was a safety thing. But kinda cute anyway.

The Star Spangled Banner followed, sung by a kid in sunglasses, black leather jacket (?) and black jeans. Apparently he's a finalist on some audition/TV show a la American Idol for becoming the lead singer for INXS. Regardless, he did a good job, but it seemed silly to be wearing sunglasses with the sun barely up. Oh well -- guess it's an image thing.

Then we all trudged south to the swim start. Dave and I walked through the surf a little -- damn it was COLD.

Triathlons generally are chip timed -- i.e. you wear this chip on a velcro band around your ankle, and when you cross the strategically placed matts that register your chip your own time is noted. So it really doesn't matter so much where you are in regards to other people -- what matters is your chip time.

So I tell myself when I'm in the last swim wave to start.

So I had plenty of time for one last necessary pit stop, and even made it back in time to wish Dave luck -- his wave was the last men's.

Then it was a matter of waiting, with my heartrate up to what it get's when I'm working out anyway, just from pre-race jitters -- especially as we watched wave after wave of triathletes get pounded by wave after wave of ocean energy.

2005-09-18T16:52:00.000-07:00

I met up twice with my new training buddy and fellow LA Tri Club-ber Melanie this past week, and we have 2 runs scheduled for this next week. She is so awesome! Not only is she funny and vibrant (especially key at 6 a.m.) she is RELIABLE and PUNCTUAL. We've also inspired each other to do the Mission Bay/ Jamba Tri Oct 2nd in San Diego. It'll be her first, and, assuming all goes well with Malibu, my third.

So, for the next four weekends, I will be attending my 'catered workouts': Malibu this coming weekend, then Jamba, then Hermosa, then the Long Beach 1/2. Lest you scream I'm overdoing it, keep in mind I am slow, the tri's are sprint distances, and it's all working up to the half.

Dave and I biked today -- Sunday mornings are a good time because the Strand usually isn't crowded yet.

We had to switch from the November 12th Solvang ride to a 50 miler, the Solvang Prelude, November 5th. Melanie will also be riding. Of course, we've already started to talk about hitting wineries that afternoon...

Back in the Saddle

2005-09-11T12:35:00.000-07:00

We did a short bike ride today (15 miles?) -- first time back on the bike since our August SCUBA trip. Felt good -- we went from Gould to the Strand to the bridge at Marina del Rey and back. Tried out my LA Tri Club tri top -- it was comfortable. We got a wave from a fellow LA Tri Clubber and a snarky comment from some roadies -- 'the triathlon's the other direction' -- LA Triathlon is today.

I think I'm going to primarily post cycling and swimming news on this and post running stuff on Fit to Knit.

2005-09-10T10:52:00.000-07:00

I'm posting to Fit To Knit as well -- I'll try to keep up with both this and that!

2005-09-04T18:16:00.000-07:00

Competitor magazine editor BOB Babbitt had a great comment in his editorial, basically amounting to:

Don't consider it a race, consider it a catered workout.

Love it!

Malibu's coming up quickly. I still need to sign up for Hermosa. I've registered for the Long Beach 1/2 and Dave and I are registered for the Solvang's Finest metric century. I decided to skip doing a tri Sept. 11th because of a) too much money spent on vacation and b) too much money spent on other events. (Also it was a matter of traveling.) However, Dave & I will be going to the first meeting for the LA Roadrunners fo next year's LA Marathon instead on Sept 10th.