Bike: http://connect.garmin.com/activity/405001015
Run: http://connect.garmin.com/activity/405001037
Showing posts with label Race. Show all posts
Showing posts with label Race. Show all posts
Sunday, September 8, 2013
Sunday, July 14, 2013
New York City Triathlon
Tri Harder!
Goals:
Swim - 35 minutes (2'07 per 100y)
Bike - 1 hour, 35 minutes (16mph)
Run - 60 minutes (10min mile)
TOTAL: 190 minutes (3 hrs, 10 minutes plus transition)
Actual:
Swim - 21:49 (1'18 per 100y) - YAY! (Thank you Hudson River current...)
Bike - 1:48:35 (13.7mph) - a little slow especially on hills, but I had enough gas in the tank to finish
Run - 1:18:48 (12.75min mile) - a lot of slow running, walk through the hydration centers plus a potty break...
TOTAL: 209 minutes (3 hrs, 29 minutes plus transition)
Okay, so not super awesome, but not horrible either. Plus I beat my arch nemesis' time by nearly half an hour, so all is well with the world.
Swim recap:
I actually felt alright with this one. I swam straight, I maintained my focus, I sighted well. In the first 1200m I probably swam 150m on my back, letting myself take some deep breathing moments and focus myself. My wetsuit felt really tight around my chest so I was trying to stay calm and breathe deeply. I swam the last 300m+ without flipping over and without altering my stroke. I am very proud of the swim. Last year, with training, I finished in 19:30. A difference of only 2:19. I'll take it.
Bike recap:
I rented a great bike (thank you, Bike Gods) from my favorite LBS, Sids. A little Cannondale Synapse - carbon frame, lots of zip. My average speed was around 14mph, which is down about 4mph from my "trained" speed, but I still was able to hit speeds of over 30mph almost every mile of the race. Top speed (downhill, of course): 37.4mph. zoom zoom.
Run recap:
This was not the greatest thing I have ever done, but I definitely went the way of "slow and steady". I ran steadily when I ran, good form instead of sloppy. I walked briskly if I walked - mostly through the hydration stations - and I smiled as much as I could. It was a hot day, so I made sure to stay hydrated (definitely saw someone in non-responsive mode being taken away by the EMTs). I also made a deal with myself: run the entire way in from the mile 5 marker. I kept the promise, and had been running for about a quarter mile prior to that, so the last mile and a half were walk-free.
Transitions recap:
Setup in the morning went well. I was fortunate to have my immediate bike "neighbor" missing AND I was right next to the end of a rack, which always means a little extra space. Good position in an easy to spot row. I didn't miss my rack running in either time, which is good on me! The walk to swim start was lovely. I probably jumped the gun with my wetsuit and put it on too early, but I thought I was making a good decision at the time... Ended up biting me in the rear when I realized I hadn't used the potty and time was slipping away to do so. This resulted in a moderately full bladder to start the race. "Pee during the swim" you say? I would love to... except I couldn't. Mental block? Inability to pee and move? Exceptional potty training as a child? Who knows... no dice.
So, that lead to bike transition. I'm in Yellow, so we get 700m of barefoot running in a wetsuit. Makes transition time a bit long. I remembered to wipe my "Hudson beard" off nice and early and stripped down to my waist almost right away so that I could breathe again. Took the actual transition into bike slower than normal, making sure to put on gloves (good idea) and open my shot blocks in advance (also smart) plus a hit of my inhaler (to be safe). Not a bad transition, just a bit on the tortoise side of things... Oh, and did I mention that I still had to pee?
Twenty-five miles of bumpy biking later, I transitioned into running gear - again taking some time and care. I made sure to hit the ground running with a slow and steady mentality, plus smiling. Smiling makes you faster. A good thing, too, since I was wearing very little red (inside joke).
After about the second mile, I was really distracted by my bladder... so I did take the time to pitstop, which is obnoxious enough when you're wearing a trisuit. Doubly so when you're wearing TWO. I wore my regular trisuit under my team-issued garments (they are relatively cheap and ride up, causing VERY unattractive photos and minimizing comfort). Potty break probably took 4-6 minutes.
Takeaways:
Train. Duh.
Smiling is good. Form is good. Hydration is good. Forgetting to use the bathroom is bad.
When it comes right down to it, I want to be a happy athlete. And racing the New York Triathlon on a hot summer day makes me happy!
Goals:
Swim - 35 minutes (2'07 per 100y)
Bike - 1 hour, 35 minutes (16mph)
Run - 60 minutes (10min mile)
TOTAL: 190 minutes (3 hrs, 10 minutes plus transition)
Actual:
Swim - 21:49 (1'18 per 100y) - YAY! (Thank you Hudson River current...)
Bike - 1:48:35 (13.7mph) - a little slow especially on hills, but I had enough gas in the tank to finish
Run - 1:18:48 (12.75min mile) - a lot of slow running, walk through the hydration centers plus a potty break...
TOTAL: 209 minutes (3 hrs, 29 minutes plus transition)
Okay, so not super awesome, but not horrible either. Plus I beat my arch nemesis' time by nearly half an hour, so all is well with the world.
Swim recap:
I actually felt alright with this one. I swam straight, I maintained my focus, I sighted well. In the first 1200m I probably swam 150m on my back, letting myself take some deep breathing moments and focus myself. My wetsuit felt really tight around my chest so I was trying to stay calm and breathe deeply. I swam the last 300m+ without flipping over and without altering my stroke. I am very proud of the swim. Last year, with training, I finished in 19:30. A difference of only 2:19. I'll take it.
Bike recap:
I rented a great bike (thank you, Bike Gods) from my favorite LBS, Sids. A little Cannondale Synapse - carbon frame, lots of zip. My average speed was around 14mph, which is down about 4mph from my "trained" speed, but I still was able to hit speeds of over 30mph almost every mile of the race. Top speed (downhill, of course): 37.4mph. zoom zoom.
Run recap:
This was not the greatest thing I have ever done, but I definitely went the way of "slow and steady". I ran steadily when I ran, good form instead of sloppy. I walked briskly if I walked - mostly through the hydration stations - and I smiled as much as I could. It was a hot day, so I made sure to stay hydrated (definitely saw someone in non-responsive mode being taken away by the EMTs). I also made a deal with myself: run the entire way in from the mile 5 marker. I kept the promise, and had been running for about a quarter mile prior to that, so the last mile and a half were walk-free.
Transitions recap:
Setup in the morning went well. I was fortunate to have my immediate bike "neighbor" missing AND I was right next to the end of a rack, which always means a little extra space. Good position in an easy to spot row. I didn't miss my rack running in either time, which is good on me! The walk to swim start was lovely. I probably jumped the gun with my wetsuit and put it on too early, but I thought I was making a good decision at the time... Ended up biting me in the rear when I realized I hadn't used the potty and time was slipping away to do so. This resulted in a moderately full bladder to start the race. "Pee during the swim" you say? I would love to... except I couldn't. Mental block? Inability to pee and move? Exceptional potty training as a child? Who knows... no dice.
So, that lead to bike transition. I'm in Yellow, so we get 700m of barefoot running in a wetsuit. Makes transition time a bit long. I remembered to wipe my "Hudson beard" off nice and early and stripped down to my waist almost right away so that I could breathe again. Took the actual transition into bike slower than normal, making sure to put on gloves (good idea) and open my shot blocks in advance (also smart) plus a hit of my inhaler (to be safe). Not a bad transition, just a bit on the tortoise side of things... Oh, and did I mention that I still had to pee?
Twenty-five miles of bumpy biking later, I transitioned into running gear - again taking some time and care. I made sure to hit the ground running with a slow and steady mentality, plus smiling. Smiling makes you faster. A good thing, too, since I was wearing very little red (inside joke).
After about the second mile, I was really distracted by my bladder... so I did take the time to pitstop, which is obnoxious enough when you're wearing a trisuit. Doubly so when you're wearing TWO. I wore my regular trisuit under my team-issued garments (they are relatively cheap and ride up, causing VERY unattractive photos and minimizing comfort). Potty break probably took 4-6 minutes.
Takeaways:
Train. Duh.
Smiling is good. Form is good. Hydration is good. Forgetting to use the bathroom is bad.
When it comes right down to it, I want to be a happy athlete. And racing the New York Triathlon on a hot summer day makes me happy!
Saturday, July 13, 2013
NYC Triathlon Race Plan
Saturday, July 13 (my birthday!!): Put on your numbers. Pick up bicycle - bring pedals and a pair of bike shorts / shoes to do a fitting. Head to transition area to rack bike, make sure you are in
small ring/15 to start - don't forget plastic bags for handlebars and saddle! Go to team dinner, YAY! Tonight, pack backpack:
Swim cap, goggles, flip flops, helmet, sunglasses, trisuit, glide, socks, gloves, bike shoes,
running shoes, sports bra, hat, race belt,
RoadID, HR monitor, Garmin watch, wet
suit, timing chip, plastic bags, towel (x2), GU, water bottle, add'l nutrition,
transition bag, bike kit, sunscreen, ID, registration info.
In bed by 9pm.
Sunday, July 14: Wake up at 3:30am. Shower, fix hair, eat breakfast, grab transition bag and take subway at 4:00am to transition area. Check bike (ABC), set up transition items, hydrate. Take transition bag and swim stuff out of transition. Use restroom, put on wetsuit/swim cap, double check transition area, pat yourself on the back - you made it!
Eat a GU 15 mins before race wave start.
Swim: Enter the water near the edge of "humanity", swim strong to get a good position, then recover in the water, pacing around 2' per 100y. Focus on your rhythm. Long, lean strokes. Focus on reach and glide, high elbows and strong pull.
T1: Take off cap/goggles. Peel wetsuit down to waist as you run. Transition smoothly into the bike - helmet, sunglasses, watch, nutrition, socks, shoes, GO! Unrack & run with bike on your LEFT.
Bike: Use the first five minutes (just over a mile) to get yourself in the zone. This is your strong sport, you are a good cyclist. Eat some nutrition in this first 5 minutes, drink some water. Now go! Power up hills and recover down. Pass smoothly and with purpose, don't slow down to pass - drive through. Stay down in the drops as much as possible, keep your body aerodynamic. Hydrate throughout - every 15 minutes take a drink, this is important - remember how dehydrated you felt running the CP Sprint. Eat again 45-55 mins in (or at turnaround). Finish strong.
T2: You know this one. Fast and smooth. Helmet, hat, shoes, GO! Don't think.
Run: You are going to be tired. Let your body get into the zone. Eat a GU as you start the first part of your run. This is the last section of the race! You've got it! Let your legs loosen up for the first 10 minutes. After 10 minutes, go a little harder. Try to aim for a 10 minute mile and try to stay consistent at that pace for the remainder of the run. When you get halfway through, see how you feel, if you can give it more - do it. The last mile is all you - this is the last part of the race, you can give it all you've got. Stay focused, keep good form, finish strong and leave nothing in the tank. Great job!
Post race: Bask in the glory! You've just accomplished a great feat for yourself. This is a great day. Take your medal and get some food!
Goals:
Swim - 35 minutes (2'07 per 100y)
Bike - 1 hour, 35 minutes (16mph)
Run - 60 minutes (10min mile)
TOTAL: 190 minutes (3 hrs, 10 minutes plus transition)
Sunday afternoon - take bike back to the shop. Great job.
Sunday, July 14: Wake up at 3:30am. Shower, fix hair, eat breakfast, grab transition bag and take subway at 4:00am to transition area. Check bike (ABC), set up transition items, hydrate. Take transition bag and swim stuff out of transition. Use restroom, put on wetsuit/swim cap, double check transition area, pat yourself on the back - you made it!
Eat a GU 15 mins before race wave start.
Swim: Enter the water near the edge of "humanity", swim strong to get a good position, then recover in the water, pacing around 2' per 100y. Focus on your rhythm. Long, lean strokes. Focus on reach and glide, high elbows and strong pull.
T1: Take off cap/goggles. Peel wetsuit down to waist as you run. Transition smoothly into the bike - helmet, sunglasses, watch, nutrition, socks, shoes, GO! Unrack & run with bike on your LEFT.
Bike: Use the first five minutes (just over a mile) to get yourself in the zone. This is your strong sport, you are a good cyclist. Eat some nutrition in this first 5 minutes, drink some water. Now go! Power up hills and recover down. Pass smoothly and with purpose, don't slow down to pass - drive through. Stay down in the drops as much as possible, keep your body aerodynamic. Hydrate throughout - every 15 minutes take a drink, this is important - remember how dehydrated you felt running the CP Sprint. Eat again 45-55 mins in (or at turnaround). Finish strong.
T2: You know this one. Fast and smooth. Helmet, hat, shoes, GO! Don't think.
Run: You are going to be tired. Let your body get into the zone. Eat a GU as you start the first part of your run. This is the last section of the race! You've got it! Let your legs loosen up for the first 10 minutes. After 10 minutes, go a little harder. Try to aim for a 10 minute mile and try to stay consistent at that pace for the remainder of the run. When you get halfway through, see how you feel, if you can give it more - do it. The last mile is all you - this is the last part of the race, you can give it all you've got. Stay focused, keep good form, finish strong and leave nothing in the tank. Great job!
Post race: Bask in the glory! You've just accomplished a great feat for yourself. This is a great day. Take your medal and get some food!
Goals:
Swim - 35 minutes (2'07 per 100y)
Bike - 1 hour, 35 minutes (16mph)
Run - 60 minutes (10min mile)
TOTAL: 190 minutes (3 hrs, 10 minutes plus transition)
Sunday afternoon - take bike back to the shop. Great job.
Sunday, April 14, 2013
Prospect Park Duathlon info
http://connect.garmin.com/activity/298125044
http://connect.garmin.com/activity/298125053
http://connect.garmin.com/activity/298125066
http://connect.garmin.com/activity/298125053
http://connect.garmin.com/activity/298125066
Saturday, April 13, 2013
Race Plan - Prospect Park Duathlon 2013
Race plan:
Friday evening:
Prep all gear, make sure you have all the nutrition and fluids you need for race day
- Lay out clothes for run. You will wear this to the race:
Trisuit, compression socks, light bike pants, running shoes, running jacket, heart monitor, Forerunner, Road ID, hat, inhaler
- Pack backpack
Helmet, biking shoes, sunglasses, gloves, GU, extra water bottle, driver's license, windbreaker
- Check bike
Tire pressure, chain, brakes
Wipe bike down, clean/lube chain
Check bike pack to make sure you have emergency supplies
Eat a good dinner
Shower
Get in bed by 9:30pm
Race Day
Wake up at 4am
4:05 Dress, grab liquids / food from fridge
4:15 Eat pita peanut butter & jelly sandwich
4:20 Hydrate
4:25 Double check bike
4:40 Bathroom
4:45 Depart, allow extra time to get to subway
Bike from Seaman Ave to 168th Street. Subway from 168th Street to Prospect Park should take 1 hour 15 minutes. Arrive at Prospect Park at 6:30am
7am- packet pickup (bib 57)
7:15 - bike to transition area
7:30 - double check bike, put gear in place for transition, apply bib/stickers, relax - you're there!
7:45 - mandatory pre-race meeting
8:00 - RACE BEGINS - YOU WILL FINISH!
Goals:
- Finish under 1:30:00
- Finish strong!
Race day success:
- Pace yourself! Don't go out too hard.
- Smart transitions - be thoughtful, not rushed.
- First mile of bike go easy, let your body transition
- Pace final 2 miles to avoid cramping and fatigue/asthma
- Practice good nutrition:
Eat 4 tz 15 mins before, hydrate (sip) during first run
GU at bike transition, hydrate every loop
Final leg, GU at transition, sip water, don't chug - no cramping!
- Stay in the drops on bike as much as possible, stretch legs every loop
- Finish strong. Don't lose form at the end!
Things to remember:
This is your first race of the season - NOT YOUR "A" RACE
You are doing this for you - it's not about the other athletes
Don't worry about what the other athletes are doing
You are not going to "win", but you aren't going to "lose"
Listen to your body, and make sure to feed it
This is your race.
Friday evening:
Prep all gear, make sure you have all the nutrition and fluids you need for race day
- Lay out clothes for run. You will wear this to the race:
Trisuit, compression socks, light bike pants, running shoes, running jacket, heart monitor, Forerunner, Road ID, hat, inhaler
- Pack backpack
Helmet, biking shoes, sunglasses, gloves, GU, extra water bottle, driver's license, windbreaker
- Check bike
Tire pressure, chain, brakes
Wipe bike down, clean/lube chain
Check bike pack to make sure you have emergency supplies
Eat a good dinner
Shower
Get in bed by 9:30pm
Race Day
Wake up at 4am
4:05 Dress, grab liquids / food from fridge
4:15 Eat pita peanut butter & jelly sandwich
4:20 Hydrate
4:25 Double check bike
4:40 Bathroom
4:45 Depart, allow extra time to get to subway
Bike from Seaman Ave to 168th Street. Subway from 168th Street to Prospect Park should take 1 hour 15 minutes. Arrive at Prospect Park at 6:30am
7am- packet pickup (bib 57)
7:15 - bike to transition area
7:30 - double check bike, put gear in place for transition, apply bib/stickers, relax - you're there!
7:45 - mandatory pre-race meeting
8:00 - RACE BEGINS - YOU WILL FINISH!
Goals:
- Finish under 1:30:00
- Finish strong!
Race day success:
- Pace yourself! Don't go out too hard.
- Smart transitions - be thoughtful, not rushed.
- First mile of bike go easy, let your body transition
- Pace final 2 miles to avoid cramping and fatigue/asthma
- Practice good nutrition:
Eat 4 tz 15 mins before, hydrate (sip) during first run
GU at bike transition, hydrate every loop
Final leg, GU at transition, sip water, don't chug - no cramping!
- Stay in the drops on bike as much as possible, stretch legs every loop
- Finish strong. Don't lose form at the end!
Things to remember:
This is your first race of the season - NOT YOUR "A" RACE
You are doing this for you - it's not about the other athletes
Don't worry about what the other athletes are doing
You are not going to "win", but you aren't going to "lose"
Listen to your body, and make sure to feed it
This is your race.
Sunday, September 9, 2012
Nation's Triathlon
Crazy swim info: http://connect.garmin.com/activity/224546027
Transition 1: http://connect.garmin.com/activity/224546046
Bike: (watch) http://connect.garmin.com/activity/224546079
(bike computer) http://connect.garmin.com/activity/222862839
Transition 2: http://connect.garmin.com/activity/224546103
Run: http://connect.garmin.com/activity/224546134
Transition 1: http://connect.garmin.com/activity/224546046
Bike: (watch) http://connect.garmin.com/activity/224546079
(bike computer) http://connect.garmin.com/activity/222862839
Transition 2: http://connect.garmin.com/activity/224546103
Run: http://connect.garmin.com/activity/224546134
Sunday, July 8, 2012
NYC Triathlon - Race Recap
NYC Triathlon recap
Woke up at 4am and got ready, I had packed my bag and stashed my bike the night before. At 4:20 I left the house and walked to transition. Set up my area and checked my bike, it had rained heavily the night before, so I dried my components off and checked that the seat and handlebars were also dry. I felt really good about how I had set up my area and also felt good about my nutrition plan. I was feeling a little tight, so I took my inhaler before heading to swim start.
Walked at a leisurely pace to swim start, stashed my bag in the truck and went to find my starting corral. I put my wetsuit on about 5 minutes before the starting gun and ate my first GU before entering my starting area. Put on my cap and goggles, had two swim clips with me and stepped into the zone.
When I got to the river showers, I made sure to get water down my wetsuit and on my face. I made sure to position myself as far out into the water as possible. I didn't sit down, but jumped from standing. I held my goggles and swim clip with one hand and pressed start on my watch (thanks for the borrow, YJ!) at the whistle.
The swim start was fine. I started swimming at an even pace, just trying to find my breath and my rhythm. My swim clip kept slipping up my nose, so I turned onto my back to adjust it and then resumed swimming. The two turns were effortless and didn't take much time, but the fact that my clip was slipping was annoying. Finally, I just decided to grin and bear it, took my swim clip off and swam without. It took two breaths for me to get myself into a rhythm and from there to the 1200m mark, it was smooth sailing.
I felt a little fatigued at first, but I knew that was normal and just worked on finding my sightlines and breathing regularly. Once I got to the 600m mark, I realized that I was doing well and I just put myself in the zone. When I got to 1200m, I decided to start picking up the pace. The end became very choppy and it was difficult to gauge how far I was from the pier, but I made it without much fuss and let the guys pull me up out of the water. I took my wetsuit down, switched my watch to "transition" and jogged to Yellow.
I took a cup of water before entering transition and ran to my rack. I actually missed my rack by one, which sucked because I had actually done that when I practiced the night before and made a mental note... Oh well. Then I quickly stripped off my wetsuit, put on socks and shoes, helmet and gloves and grabbed my nutrition and bike. Away we go! Well, almost... slow pokes with bikes walking to the exit were jamming up the lane, but I finally made it to the road and I was off.
I took three shot blocks upon entering the bike course and I tried to remember to take it easy for the first five miles. I didn't hammer it until after I got to the first real hill, then I started to pour it on. I had forgotten to get my bike computer because I was wearing the watch and it didn't occur to me to use the bike computer for speed data. Would have been a great help.
I tried to make sure to check the effort of cyclists coming back down the course. If the hill was formidable and athletes were having a hard time, I made sure to note it. I feel like the effort I put out was very good. I don't think that I had an ounce of bike-gas left in me once I finished the course. I wish I had had a little more power coming up the hill at 57th Street, but I'll know now for next year. I borrowed race wheels for this race. They were AWESOME!
I felt so great coming into my final transition. I knew that most of the race was over. I knew that I had done a great job in the swim and the bike. I knew that all I had to do was finish the run in an hour and I'd make my goal. I knew I could run the 10K in an hour.
When I "ran" up the hill onto 72nd Street, I felt like I was running on cinder blocks. My legs were stiff and sore. But I've experienced that before. I know it goes away. I know I'll loosen up. I spent the first few blocks getting my legs back. My goal was to have a good stride by the time I hit Columbus Avenue and I did. After I got into the park, it was just like running for training. My back yard. My neighborhood. My park.
When my watch buzzed the first mile at me, I knew I had the race in the bag - 9:39. All I had to do was maintain that pace and I'd finish in less than 3 hours. The best thing was, I knew I could run faster. I paced myself well, but I made sure to hit negative splits then entire race. The only mile I missed was the big one at the end with the long hill. I'll take it. I finished strong, though incredibly tired, and I had given it everything I had.
Fantastic effort. Top 10% in the bike, top third in the swim and run. I took home 38th place in my division (top 13%) and top 38% overall. Definitely a great first triathlon. The next one will be better.
Woke up at 4am and got ready, I had packed my bag and stashed my bike the night before. At 4:20 I left the house and walked to transition. Set up my area and checked my bike, it had rained heavily the night before, so I dried my components off and checked that the seat and handlebars were also dry. I felt really good about how I had set up my area and also felt good about my nutrition plan. I was feeling a little tight, so I took my inhaler before heading to swim start.
Walked at a leisurely pace to swim start, stashed my bag in the truck and went to find my starting corral. I put my wetsuit on about 5 minutes before the starting gun and ate my first GU before entering my starting area. Put on my cap and goggles, had two swim clips with me and stepped into the zone.
When I got to the river showers, I made sure to get water down my wetsuit and on my face. I made sure to position myself as far out into the water as possible. I didn't sit down, but jumped from standing. I held my goggles and swim clip with one hand and pressed start on my watch (thanks for the borrow, YJ!) at the whistle.The swim start was fine. I started swimming at an even pace, just trying to find my breath and my rhythm. My swim clip kept slipping up my nose, so I turned onto my back to adjust it and then resumed swimming. The two turns were effortless and didn't take much time, but the fact that my clip was slipping was annoying. Finally, I just decided to grin and bear it, took my swim clip off and swam without. It took two breaths for me to get myself into a rhythm and from there to the 1200m mark, it was smooth sailing.
I felt a little fatigued at first, but I knew that was normal and just worked on finding my sightlines and breathing regularly. Once I got to the 600m mark, I realized that I was doing well and I just put myself in the zone. When I got to 1200m, I decided to start picking up the pace. The end became very choppy and it was difficult to gauge how far I was from the pier, but I made it without much fuss and let the guys pull me up out of the water. I took my wetsuit down, switched my watch to "transition" and jogged to Yellow.
I took a cup of water before entering transition and ran to my rack. I actually missed my rack by one, which sucked because I had actually done that when I practiced the night before and made a mental note... Oh well. Then I quickly stripped off my wetsuit, put on socks and shoes, helmet and gloves and grabbed my nutrition and bike. Away we go! Well, almost... slow pokes with bikes walking to the exit were jamming up the lane, but I finally made it to the road and I was off.I took three shot blocks upon entering the bike course and I tried to remember to take it easy for the first five miles. I didn't hammer it until after I got to the first real hill, then I started to pour it on. I had forgotten to get my bike computer because I was wearing the watch and it didn't occur to me to use the bike computer for speed data. Would have been a great help.
I tried to make sure to check the effort of cyclists coming back down the course. If the hill was formidable and athletes were having a hard time, I made sure to note it. I feel like the effort I put out was very good. I don't think that I had an ounce of bike-gas left in me once I finished the course. I wish I had had a little more power coming up the hill at 57th Street, but I'll know now for next year. I borrowed race wheels for this race. They were AWESOME!
I felt so great coming into my final transition. I knew that most of the race was over. I knew that I had done a great job in the swim and the bike. I knew that all I had to do was finish the run in an hour and I'd make my goal. I knew I could run the 10K in an hour.When I "ran" up the hill onto 72nd Street, I felt like I was running on cinder blocks. My legs were stiff and sore. But I've experienced that before. I know it goes away. I know I'll loosen up. I spent the first few blocks getting my legs back. My goal was to have a good stride by the time I hit Columbus Avenue and I did. After I got into the park, it was just like running for training. My back yard. My neighborhood. My park.
When my watch buzzed the first mile at me, I knew I had the race in the bag - 9:39. All I had to do was maintain that pace and I'd finish in less than 3 hours. The best thing was, I knew I could run faster. I paced myself well, but I made sure to hit negative splits then entire race. The only mile I missed was the big one at the end with the long hill. I'll take it. I finished strong, though incredibly tired, and I had given it everything I had.Fantastic effort. Top 10% in the bike, top third in the swim and run. I took home 38th place in my division (top 13%) and top 38% overall. Definitely a great first triathlon. The next one will be better.
Saturday, June 16, 2012
RACE! Stars and Stripes Aquathlon
Swim: 1500m took about 45mins - swim clip broke, first 500m were spent acclimating to new swim technique.
Run: http://connect.garmin.com/activity/190924850
Run: http://connect.garmin.com/activity/190924850
Monday, September 12, 2011
Reflection: Nation's Triathlon 2011
Yesterday was a bittersweet day. On one hand I was devastated by the events of recent days and have a weight of sadness making me heavy and depressed. Part of me was intent to curl up into a ball on the floor of my hotel room and wait for the attendants to find me weeping, lamenting the loss of my very heart. On the other hand, I had over a year invested in this race, and others have also invested in me, in this race, in the task ahead of me. I chose to pursue a positive perspective and put that voice back in my head. The one that has been cheering me and coaching me for months, the one that loves me. Unconditionally. Together, we punched this race in the face.
There was no swim, due to flooding in the area and the high levels of the Potomac. This made the race much more tangible for me. I realized at four o'clock in the morning that I would be doing the equivalent of four loops of the park, followed by one loop on foot. I can totally do that, I told myself.
Indeed, I could and I did. I began the race in good spirits, ran into the mucky transition area wearing my running shoes and all of my bike gear. Changed shoes, grabbed the bike and ran out of transition. I was greeted by a horrible muddy moat, which squished into my shoes through the hole at the cleat - ew. Got past the blue line and realized that I had (once again!) run with the bike on the wrong side. Mounted as quickly as possible, rode around the turnaround, passed a lot of women who were just starting out, waved to Evan (thanks for coming!) and dropped down to start the 25 mile workout.
The course was very full. It would not be an understatement to say that I passed hundreds of people. I was very grateful for the advice about passing without slowing down. I know that if I hadn't been given that nugget of information, I would have had a much slower time. Instead, I passed unapologetically and stayed fast and smooth. I was in the drops ninety percent of the time, I maintained excellent form, my left leg was pulling as well as pushing and both legs felt fluid and strong. I am grateful for my experience riding in CP, because I am not afraid of other cyclists. I am also unfazed by debris on the ground and my bike handling skills are developed well, so when I climbed the ramp that had "rough road" I was able to navigate it with ease, tossing out a joke to the ladies struggling next to me. We all had a good chuckle as I zoomed past and wished them luck. The only people who passed me were <24-year-olds on tri bikes, mostly men. I didn't have anyone pacing with me for long. A couple of women were nearby for a short time, but I would eventually lose them. I loved zooming through all of the ladies in my AG only to run out of them and start seeing numbers like "35", "38", "42" on calves.
At the halfway turnaround, I knew I had it in the bag. I had been pacing around 21/22mph when I looked down at my watch, my HR was in the high 170s. I kept my cadence relatively high (90s) and powered through, constantly checking my internal systems making sure that I was on target for hydration, nutrition and general well-being. Ate three shot blocks here, powered home.
Transition was tricky. I hopped off of my bike efficiently and began jogging into transition, my rack was on the far left, so instead of running through the crowded middle, I ran along the fence. I got about a quarter of the way into transition and began to get tired running in cleats in the grass after a long ride. The transition area is huge! Ended up running past my rack (whoops!) and having to go back to it, rack backwards, change shoes and grab my hat - off I go!
Back through the mud moat, once I hit the road my legs had already run quite a bit, so the lead was already dripping out of them. Nutrition upon hitting the pavement. My arms were sore. Paced around 9/9:30 for the first five minutes, ran up to the first water station, grabbed a cup to hydrate and then picked up the pace a bit for mile 2. Mile 3 was plagued with cramping. I tried to pace a little slower, hoping it would go away, breathing deeply and focusing on my form. Mile 4 was right after the turnaround and I knew I was going to be okay. I was pacing around 9:00 for each mile and I knew my legs could do it. At mile 5 I started to smile. Keep up the pace. I ran past my parked car and knew how far I had left. Pick up the pace. Mile 6 I knew I was there. I have it! Run!
I was all smiles as I approached the finish line. It couldn't have been a better race. And then it was! The one person that I wanted to see was there, cheering me on to the finish line. I couldn't have asked for more. My heart overflowed and I pushed harder. I hope he is proud. I know I am.
Medal, chip, water, orange, stretch, walk. A sea of people. I am proud of this race. The events leading up to and from it leave me sad and unsettled, but I ran the race with love in my heart and pride in my soul. My expert training and loving support from the most important people in my life are what I keyed into. I look forward to next year.
There was no swim, due to flooding in the area and the high levels of the Potomac. This made the race much more tangible for me. I realized at four o'clock in the morning that I would be doing the equivalent of four loops of the park, followed by one loop on foot. I can totally do that, I told myself.
Indeed, I could and I did. I began the race in good spirits, ran into the mucky transition area wearing my running shoes and all of my bike gear. Changed shoes, grabbed the bike and ran out of transition. I was greeted by a horrible muddy moat, which squished into my shoes through the hole at the cleat - ew. Got past the blue line and realized that I had (once again!) run with the bike on the wrong side. Mounted as quickly as possible, rode around the turnaround, passed a lot of women who were just starting out, waved to Evan (thanks for coming!) and dropped down to start the 25 mile workout.
The course was very full. It would not be an understatement to say that I passed hundreds of people. I was very grateful for the advice about passing without slowing down. I know that if I hadn't been given that nugget of information, I would have had a much slower time. Instead, I passed unapologetically and stayed fast and smooth. I was in the drops ninety percent of the time, I maintained excellent form, my left leg was pulling as well as pushing and both legs felt fluid and strong. I am grateful for my experience riding in CP, because I am not afraid of other cyclists. I am also unfazed by debris on the ground and my bike handling skills are developed well, so when I climbed the ramp that had "rough road" I was able to navigate it with ease, tossing out a joke to the ladies struggling next to me. We all had a good chuckle as I zoomed past and wished them luck. The only people who passed me were <24-year-olds on tri bikes, mostly men. I didn't have anyone pacing with me for long. A couple of women were nearby for a short time, but I would eventually lose them. I loved zooming through all of the ladies in my AG only to run out of them and start seeing numbers like "35", "38", "42" on calves.
At the halfway turnaround, I knew I had it in the bag. I had been pacing around 21/22mph when I looked down at my watch, my HR was in the high 170s. I kept my cadence relatively high (90s) and powered through, constantly checking my internal systems making sure that I was on target for hydration, nutrition and general well-being. Ate three shot blocks here, powered home.
Transition was tricky. I hopped off of my bike efficiently and began jogging into transition, my rack was on the far left, so instead of running through the crowded middle, I ran along the fence. I got about a quarter of the way into transition and began to get tired running in cleats in the grass after a long ride. The transition area is huge! Ended up running past my rack (whoops!) and having to go back to it, rack backwards, change shoes and grab my hat - off I go!
Back through the mud moat, once I hit the road my legs had already run quite a bit, so the lead was already dripping out of them. Nutrition upon hitting the pavement. My arms were sore. Paced around 9/9:30 for the first five minutes, ran up to the first water station, grabbed a cup to hydrate and then picked up the pace a bit for mile 2. Mile 3 was plagued with cramping. I tried to pace a little slower, hoping it would go away, breathing deeply and focusing on my form. Mile 4 was right after the turnaround and I knew I was going to be okay. I was pacing around 9:00 for each mile and I knew my legs could do it. At mile 5 I started to smile. Keep up the pace. I ran past my parked car and knew how far I had left. Pick up the pace. Mile 6 I knew I was there. I have it! Run!
I was all smiles as I approached the finish line. It couldn't have been a better race. And then it was! The one person that I wanted to see was there, cheering me on to the finish line. I couldn't have asked for more. My heart overflowed and I pushed harder. I hope he is proud. I know I am.
Medal, chip, water, orange, stretch, walk. A sea of people. I am proud of this race. The events leading up to and from it leave me sad and unsettled, but I ran the race with love in my heart and pride in my soul. My expert training and loving support from the most important people in my life are what I keyed into. I look forward to next year.
Sunday, September 11, 2011
Nation's Triathlon 2011 - Official Results
| bib number: | 5446 |
| age: | 27 |
| gender: | F |
| location: | New York, NY |
| overall place: | 1705 out of 3872 |
| division place: | 58 out of 331 |
| gender place: | 255 out of 1455 |
| time: | 2:10:40 |
| t1: | 1:51 |
| bike: | 1:12:37 (20.5 mph) |
| t2: | 2:31 |
| run: | 53:43 (8:40 / mile) |
Tuesday, September 6, 2011
Race Plan : Nation's Triathlon 2011
*** Race plan subject to change/update***
Wednesday, August 30: Take bike to LBS to get tune-up. (DONE)
Tuesday, September 6: Go to bike shop to get box. Box bike as soon as possible. You don't need it again until Saturday. (DONE)
Thursday, September 8: Rent wet suit. Practice putting the wetsuit on and practice a transition set up at home. Get the suit wet and try to take it off.
Friday, September 9: Pack overnight bag (all must fit in backpack): Swim cap, goggles, swim clip, bathing suit, flip flops, hair ties/clips, helmet, sunglasses, trisuit, glide, socks (x3), gloves, bike shoes, bike shorts, running shoes, running shorts, sports bra, hat, race belt, RoadID, HR monitor, Garmin watch, SportCount, street clothes (x2), wet suit, plastic bags, towel (x2), GU, water bottle (x3), add'l nutrition, sweat shirt, transition bag, bike kit, sunscreen, ID, registration info, train tix.
Saturday, September 10: Wake up at 4am. Shower, dress, double check all bags. Leave house by 5:30am, check bike box with Amtrak at 6:00am. Take 7:05am train to Washington, DC. Arrive at 10:25am. Take train to hotel, try to check in early, assemble bike, pick up race packet at expo. Ride bike to transition area, check bike with on-site mechanics, make sure you are in small ring/15 to start. Get timing chip (if applicable), body marking. Change into swim gear, swim half the course (if possible). Take overnight bag to hotel (if not already there), check out the expo. Head for your room. Assemble transition bag as you want it to be. Go for a short run. Eat a good dinner. Enjoy being in DC. In bed by 9pm.
Sunday, September 11: Wake up at 4:30am. Shower, fix hair, eat breakfast, double check room for personal items, take shuttle bus at 5:30am to transition area. Check bike (ABC), set up transition items, hydrate. Use restroom, put on wetsuit/swim cap, double check transition area, pat yourself on the back - you made it!
Eat a GU 15 mins before race wave start.
Swim: Enter the water near the edge of "humanity", swim strong to get a good position, then recover in the water, pacing around 2' per 100y. Focus on your rhythm. You swim all the time, this is no different, you're just swimming. Once you get back to the start line, try to pick up the pace again to finish strong. Long, lean strokes. Focus on reach and glide, high elbows and strong pull.
T1: Take off cap/goggles/swim clip. Peel wetsuit down to waist as you run. Transition smoothly into the bike - helmet, sunglasses, watch, nutrition, race belt, socks, shoes, GO! Unrack & run with bike on your LEFT.
Bike: Use the first five minutes (just over a mile) to get yourself in the zone. This is your strong sport, you are a good cyclist. Eat some nutrition in this first 5 minutes, drink some water. Now go! Power up hills and recover down. Pass smoothly and with purpose, don't slow down to pass - drive through. Stay down in the drops as much as possible, keep your body aerodynamic. Hydrate throughout - every 15 minutes take a drink, this is important - remember how dehydrated you felt running the CP Sprint. Eat again 45-55 mins in. Finish strong.
T2: You know this one. Fast and smooth. Helmet, hat, shoes, GO! Don't think.
Run: You are going to be tired. This is the most work you've ever done before running, let your body get into the zone. Eat a GU as you start the first part of your run. This is the last section of the race! You've got it! This is what you've trained for! Let your legs loosen up for the first 10 minutes. It's okay, you've still got 50 more to be fast. After 10 minutes, go a little harder. Try to aim for a 9 minute mile and try to stay consistent at that pace for the remainder of the run. When you get halfway through, see how you feel, if you can give it more - do it. The last mile is all you - this is the last part of the race, you can give it all you've got. Stay focused, keep good form, finish strong and leave nothing in the tank. You deserve to cross the finish line feeling proud of all you've done. Great job!
Post race: Bask in the glory! You've just accomplished a great feat for yourself. This is a great day. Take your medal and get some food!
Goals:
Swim - 35 minutes (2'07 per 100y)
Bike - 1 hour, 25 minutes (18mph)
Run - 58 minutes (9'21" mile)
TOTAL: 175 minutes (2 hrs, 58 minutes plus transition)
Sunday afternoon - take bike back to the shop to be broken down. Get on late Amtrak train (boo!) 10:00pm. Sleep on the train, if you can. Arrive in NYC at 1:49am, take yourself home! Great job.
Wednesday, August 30: Take bike to LBS to get tune-up. (DONE)
Tuesday, September 6: Go to bike shop to get box. Box bike as soon as possible. You don't need it again until Saturday. (DONE)
Thursday, September 8: Rent wet suit. Practice putting the wetsuit on and practice a transition set up at home. Get the suit wet and try to take it off.
Friday, September 9: Pack overnight bag (all must fit in backpack): Swim cap, goggles, swim clip, bathing suit, flip flops, hair ties/clips, helmet, sunglasses, trisuit, glide, socks (x3), gloves, bike shoes, bike shorts, running shoes, running shorts, sports bra, hat, race belt, RoadID, HR monitor, Garmin watch, SportCount, street clothes (x2), wet suit, plastic bags, towel (x2), GU, water bottle (x3), add'l nutrition, sweat shirt, transition bag, bike kit, sunscreen, ID, registration info, train tix.
Saturday, September 10: Wake up at 4am. Shower, dress, double check all bags. Leave house by 5:30am, check bike box with Amtrak at 6:00am. Take 7:05am train to Washington, DC. Arrive at 10:25am. Take train to hotel, try to check in early, assemble bike, pick up race packet at expo. Ride bike to transition area, check bike with on-site mechanics, make sure you are in small ring/15 to start. Get timing chip (if applicable), body marking. Change into swim gear, swim half the course (if possible). Take overnight bag to hotel (if not already there), check out the expo. Head for your room. Assemble transition bag as you want it to be. Go for a short run. Eat a good dinner. Enjoy being in DC. In bed by 9pm.
Sunday, September 11: Wake up at 4:30am. Shower, fix hair, eat breakfast, double check room for personal items, take shuttle bus at 5:30am to transition area. Check bike (ABC), set up transition items, hydrate. Use restroom, put on wetsuit/swim cap, double check transition area, pat yourself on the back - you made it!
Eat a GU 15 mins before race wave start.
Swim: Enter the water near the edge of "humanity", swim strong to get a good position, then recover in the water, pacing around 2' per 100y. Focus on your rhythm. You swim all the time, this is no different, you're just swimming. Once you get back to the start line, try to pick up the pace again to finish strong. Long, lean strokes. Focus on reach and glide, high elbows and strong pull.
T1: Take off cap/goggles/swim clip. Peel wetsuit down to waist as you run. Transition smoothly into the bike - helmet, sunglasses, watch, nutrition, race belt, socks, shoes, GO! Unrack & run with bike on your LEFT.
Bike: Use the first five minutes (just over a mile) to get yourself in the zone. This is your strong sport, you are a good cyclist. Eat some nutrition in this first 5 minutes, drink some water. Now go! Power up hills and recover down. Pass smoothly and with purpose, don't slow down to pass - drive through. Stay down in the drops as much as possible, keep your body aerodynamic. Hydrate throughout - every 15 minutes take a drink, this is important - remember how dehydrated you felt running the CP Sprint. Eat again 45-55 mins in. Finish strong.
T2: You know this one. Fast and smooth. Helmet, hat, shoes, GO! Don't think.
Run: You are going to be tired. This is the most work you've ever done before running, let your body get into the zone. Eat a GU as you start the first part of your run. This is the last section of the race! You've got it! This is what you've trained for! Let your legs loosen up for the first 10 minutes. It's okay, you've still got 50 more to be fast. After 10 minutes, go a little harder. Try to aim for a 9 minute mile and try to stay consistent at that pace for the remainder of the run. When you get halfway through, see how you feel, if you can give it more - do it. The last mile is all you - this is the last part of the race, you can give it all you've got. Stay focused, keep good form, finish strong and leave nothing in the tank. You deserve to cross the finish line feeling proud of all you've done. Great job!
Post race: Bask in the glory! You've just accomplished a great feat for yourself. This is a great day. Take your medal and get some food!
Goals:
Swim - 35 minutes (2'07 per 100y)
Bike - 1 hour, 25 minutes (18mph)
Run - 58 minutes (9'21" mile)
TOTAL: 175 minutes (2 hrs, 58 minutes plus transition)
Sunday afternoon - take bike back to the shop to be broken down. Get on late Amtrak train (boo!) 10:00pm. Sleep on the train, if you can. Arrive in NYC at 1:49am, take yourself home! Great job.
Sunday, July 31, 2011
Central Park Sprint Triathlon 2011
Very proud of myself.
Here's the breakdown:
Race morning- slept poorly, kept waking up and was unable to get back to sleep. Finally dozed off at 5am and my alarm (set for 5:35am) didn't go off because it is an iPhone alarm and I had it set for every day EXCEPT Sunday. Thank god my friend was staying over and woke up at 6. Packed up and rode my bike up to the park. Race prep went well, I set my things out and bought a race belt, everything felt good to go.
Swim- I was in the first heat, which means I was with the fast people. Heat 1 consists of numbers 1-75. I was bib 70. My lane figured out who was "fastest" before we started and then we were off. The pool was 75 yards across with a wall on only one side, so it mimicked the conditions of an open water swim better than a 25/50y pool would have. I felt laggy and slow and couldn't figure out why. The girl that was swimming behind me kept touching my feet. I realized (after the race was over) that she drafted off of me for 5 out of 6 lengths and that was why I felt so slow, regardless of the effort. That last length, once I broke away from her, was nice and smooth. Swim finished sub 8:30, I believe. Not too bad.
T1- slow. First, a woman hopped out of the pool right in front me and took her sweet time getting out of the way. Second, I decided to wear socks, which stuck to my feet. Third, my bike was close to the wall, but that didn't really get in my way too much, since I didn't have many people around to grapple with.
Bike- I feel like I rocked the bike. My average pace for two laps was 19.5mph and I seemed to achieve 30+ miles per hour several times throughout. I stayed down in the drops for most of the ride and really felt sharp on the course. I suppose I had better, I was riding in my own back yard! The last time up the hill by the Boat House left a little to be desired, but I was starting to feel tired at that moment. It felt really great to zoom past people in my heat, and was really cool to start passing people fresh out of the swim in the second loop.
T2- I feel like this transition was good. I might have been a smidge faster if I hadn't paused to reconsider whether I had everything. Compared to the effort required to transition swim to bike, the transition bike to run felt too easy and I didn't want to forget something.
Run- Wow. Thank goodness for all of the brick training. I got off of the bike and began my haul up hill to the tune of around 9 minutes/mile feeling like lead and considering whether or not to feed myself the GU that I had neglected on the second loop of the bike. I decided "now or never" and ate it. The first long descent was actually the more painful of the beginning run experiences. Increasing my cadence was really difficult because my legs didn't want to move and I was making them use the hill to get the extra time. Ouch. As I ran the first half of the 5K all I wanted was water. My mouth felt sticky and thirsty and my body was begging me.
Turnaround- I went ahead and grabbed two cups of water, one I "drank" immediately, pouring much of it down my front as I ran. I trashed that cup and started to sip into the second cup, getting more liquid out of that one. I carried the cup with me back to the top of the Great Hill because I didn't want to litter in the park. As soon as I hydrated, my legs woke up. I turned on the engine and gave the last mile and a half everything I had. I really felt great when the runners (racers and otherwise) that were coming at me began cheering me on. "Great job, 70!" I zoomed down the Great Hill. Glancing briefly at my watch revealed sub-7 minute pacing. Faster! Faster! The finish felt great. I saw my coach ready to cheer me through the gate and it made me pick up the pace for the last teeny leg, I wanted to finish strong, finish pretty and show him how much the work we have done has paid off. I wanted him to be proud, though I knew he already was. I heard him yelling my name every step of the way. It was a tremendous boost.
Arms high, head up! Great photo finish, somewhere around 1hr 15mins.
What could possibly make such a great race day better? I finished second in my age group. That's what. BAM!
The only issue I had with the race was that the run start was poorly marshalled. I had to call out to get information about where I needed to be going, no one seemed to be paying attention to the runners. At least not in the first heat. When I came back down the hill, I had to call out again for guidance and the marshall (who was on his telephone, wtf?) didn't offer help, but the photog did. Other than that, a good race. I will do it again next year.
Here's the breakdown:
Race morning- slept poorly, kept waking up and was unable to get back to sleep. Finally dozed off at 5am and my alarm (set for 5:35am) didn't go off because it is an iPhone alarm and I had it set for every day EXCEPT Sunday. Thank god my friend was staying over and woke up at 6. Packed up and rode my bike up to the park. Race prep went well, I set my things out and bought a race belt, everything felt good to go.
Swim- I was in the first heat, which means I was with the fast people. Heat 1 consists of numbers 1-75. I was bib 70. My lane figured out who was "fastest" before we started and then we were off. The pool was 75 yards across with a wall on only one side, so it mimicked the conditions of an open water swim better than a 25/50y pool would have. I felt laggy and slow and couldn't figure out why. The girl that was swimming behind me kept touching my feet. I realized (after the race was over) that she drafted off of me for 5 out of 6 lengths and that was why I felt so slow, regardless of the effort. That last length, once I broke away from her, was nice and smooth. Swim finished sub 8:30, I believe. Not too bad.
T1- slow. First, a woman hopped out of the pool right in front me and took her sweet time getting out of the way. Second, I decided to wear socks, which stuck to my feet. Third, my bike was close to the wall, but that didn't really get in my way too much, since I didn't have many people around to grapple with.
Bike- I feel like I rocked the bike. My average pace for two laps was 19.5mph and I seemed to achieve 30+ miles per hour several times throughout. I stayed down in the drops for most of the ride and really felt sharp on the course. I suppose I had better, I was riding in my own back yard! The last time up the hill by the Boat House left a little to be desired, but I was starting to feel tired at that moment. It felt really great to zoom past people in my heat, and was really cool to start passing people fresh out of the swim in the second loop.
T2- I feel like this transition was good. I might have been a smidge faster if I hadn't paused to reconsider whether I had everything. Compared to the effort required to transition swim to bike, the transition bike to run felt too easy and I didn't want to forget something.
Run- Wow. Thank goodness for all of the brick training. I got off of the bike and began my haul up hill to the tune of around 9 minutes/mile feeling like lead and considering whether or not to feed myself the GU that I had neglected on the second loop of the bike. I decided "now or never" and ate it. The first long descent was actually the more painful of the beginning run experiences. Increasing my cadence was really difficult because my legs didn't want to move and I was making them use the hill to get the extra time. Ouch. As I ran the first half of the 5K all I wanted was water. My mouth felt sticky and thirsty and my body was begging me.
Turnaround- I went ahead and grabbed two cups of water, one I "drank" immediately, pouring much of it down my front as I ran. I trashed that cup and started to sip into the second cup, getting more liquid out of that one. I carried the cup with me back to the top of the Great Hill because I didn't want to litter in the park. As soon as I hydrated, my legs woke up. I turned on the engine and gave the last mile and a half everything I had. I really felt great when the runners (racers and otherwise) that were coming at me began cheering me on. "Great job, 70!" I zoomed down the Great Hill. Glancing briefly at my watch revealed sub-7 minute pacing. Faster! Faster! The finish felt great. I saw my coach ready to cheer me through the gate and it made me pick up the pace for the last teeny leg, I wanted to finish strong, finish pretty and show him how much the work we have done has paid off. I wanted him to be proud, though I knew he already was. I heard him yelling my name every step of the way. It was a tremendous boost.
Arms high, head up! Great photo finish, somewhere around 1hr 15mins.
What could possibly make such a great race day better? I finished second in my age group. That's what. BAM!
The only issue I had with the race was that the run start was poorly marshalled. I had to call out to get information about where I needed to be going, no one seemed to be paying attention to the runners. At least not in the first heat. When I came back down the hill, I had to call out again for guidance and the marshall (who was on his telephone, wtf?) didn't offer help, but the photog did. Other than that, a good race. I will do it again next year.
Saturday, July 30, 2011
Race Plan : Central Park Sprint Triathlon 2011
Night before:
In bed by 10:30pm, all of my race equipment packed and ready to go, fluids and nutrition packed.
Sunday morning:
Awake at 5:30am
Shower/dress - remember HR monitor
Eat pb&j and coffee with skim
Leave the house by 6:15
Ride bike to transition area, check in, pick up race packet
Prep transition area
Prep watch
15 mins before start - eat a gel
Stretch/warm up
Swim:
Glide! Focus on smooth, easy stroke. Go fast, but don't windmill
One minute or better per lap
Smooth transition
Bike:
Helmet, glasses, shoes, watch (gloves? socks?)
Good form, attack the hills, keep your cadence up, ride well - you know this course. It's home.
2nd loop - eat a gel if you need, hydrate
20 minutes or less per lap.
Run:
Shoes, hat
Start easy, feel your legs before going harder. It's three miles, try for negative splits: 9:15, 9:00, 8:45. Run pretty, breathe steadily, finish strong. Don't leave anything in the tank.
Post race:
Yay! You did it! Pat on the back and enjoy the feeling of finishing a triathlon. This is a preview of what will come in September. You did it. You can do it.
Pack up, meet friends, have brunch. Celebrate a job well done.
Race evening: recovery run
Goals: sub 1hr 30m race. Fast, smooth transitions. Good form throughout. Strong finish.
In bed by 10:30pm, all of my race equipment packed and ready to go, fluids and nutrition packed.
Sunday morning:
Awake at 5:30am
Shower/dress - remember HR monitor
Eat pb&j and coffee with skim
Leave the house by 6:15
Ride bike to transition area, check in, pick up race packet
Prep transition area
Prep watch
15 mins before start - eat a gel
Stretch/warm up
Swim:
Glide! Focus on smooth, easy stroke. Go fast, but don't windmill
One minute or better per lap
Smooth transition
Bike:
Helmet, glasses, shoes, watch (gloves? socks?)
Good form, attack the hills, keep your cadence up, ride well - you know this course. It's home.
2nd loop - eat a gel if you need, hydrate
20 minutes or less per lap.
Run:
Shoes, hat
Start easy, feel your legs before going harder. It's three miles, try for negative splits: 9:15, 9:00, 8:45. Run pretty, breathe steadily, finish strong. Don't leave anything in the tank.
Post race:
Yay! You did it! Pat on the back and enjoy the feeling of finishing a triathlon. This is a preview of what will come in September. You did it. You can do it.
Pack up, meet friends, have brunch. Celebrate a job well done.
Race evening: recovery run
Goals: sub 1hr 30m race. Fast, smooth transitions. Good form throughout. Strong finish.
Saturday, March 19, 2011
Prospect Park Duathlon
Wow, what a day!
Today was a massive success, as far as I'm concerned. I walked away (or rather, rode) from that race feeling pretty great about myself, and when I got home and uploaded my new Garmin data (thank you!!) I was even more thrilled.
I made a plan, I made some goals and I felt excellent knowing that I had intentionally completed the race. I am truly grateful for the wisdom given me about planning. It eased so much tension and allowed me to race with purpose.
I fed myself well in the morning, had all of the things that I needed for the race and for the day in general (i.e., I dressed with extra layers for the weather and brought along additional warm items for the ride home) and I had a good plan. When I got to the park, I hopped on my bike (faster than walking) and rode at a gentle pace around the course to the transition area. This was a very good thing. Because of this, I felt confident about the bike course from the very first loop.
I was early enough to get all of my gear in order and take care of all of my needs without rushing or worry. I fed myself again half an hour before the race start time and took my asthma meds about fifteen minutes before.
The first run was right where I wanted it. I have been doing a lot of distance work at 10:30/11:00 lately and the strides and interval work has been difficult due to lung sensitivity. I set a personal goal (though not in writing, as I tend to get too emotionally attached to hard data, and this was my first rodeo) of 8:30-9:15 for the first 5K. I wanted to start out conservatively, but not slowly. I wanted to run well and run hard, but not run out of gas. I came in at 8:59.
When the race began (a whole herd of people, no discerning M/F or age group, whatnot) we all started off and I was in a pretty good position. Not at the front, but near enough to give a good start. What amazed me was that, though I was very consciously NOT racing the other people but rather running by myself, I was keeping up. AND I was passing people. AND I felt good, not easy, but good. Awesomeness.
By the end of the run, I was feeling confident about my timing and position. This feeling was based solely on how I physically felt and what was going on around me. Though I did have my Forerunner on and was utilizing the (most excellent!) multisport function with transitions, I was trying not to look at it. I really didn't want to focus all of my attention on times and speeds because I freak out too easily and didn't want to see a number that made me get out of my comfort zone by going faster than I was able.
The bike, however, was definitely monitored. I have a CatEye on my ride and made sure to check in on it periodically; ride harder when I knew I was lazing, ride faster when the energy was there, coast on good hills and use that speed to my advantage. I am VERY proud of this ride. I kept an average pace of 16mph and my nutrition and hydration were on point. After the first transition, I took it easy to let my legs warm up to the idea of biking. The first thing you hit out of the gate is the big hill, so after that "warmup" I was pretty set for the ride. I went through the first two laps with gusto and took the third lap a little harder, putting everything on the table for the last lap. Maximum speed, you ask? Fourth lap: 29.0mph. I was flyin'. I know now, based on my experience, that I have gotten so much stronger on the bike and was able to truly tap that resource, which is really great because it was quite windy. More windy, even, than my last long CP ride.
Finally, I made it to the last leg of the race, a very familiar final 5K. I knew well enough to start the run gently. However, I was not quite prepared for how hard it would actually be to physically run. But I did. I ran. I didn't walk. Not even once. Not even up the hills. I let the first portion of the final run be all about the legs. I focused on what my legs felt like, on where they were landing, on how the muscles were reacting and how I could help them stretch by using the first hill and helping myself move along with my arm swinging. I didn't focus on speed, though I passed a few people, two of whom were walking.
You'll notice on my data that I achieved something grand. I ran the last leg of my race with negative splits. I am so proud of this. I focused on getting into an even gait in the first mile, still at a decent average of 10:11. I focused on getting back my speed in the second mile, allowing myself to sit within the 10:00-9:15 allowance I had mentally prepared (actual avg 9:34). At the bottom of the second mile, into the third mile, I checked my watch. My written goal was to finish in 1:55:00 or less. It was 1:44:00. I knew I could kill the rest of that mile in time and I wanted to get it done. I picked up my pace slightly and continued to up my tempo incrementally as I neared the finish. I made sure to concentrate on good form and think about bringing it home strong. My final mile is my second fastest of the race: 8:41. I came across the line with everything. I felt strong, I felt accomplished, I felt proud. As I ran across the mats the clock read 1:52.
Now... I wasn't sure what the seconds were. BUT I know that the woman who won third place for my age group was at 1:52:19. That made me feel pretty awesome hearing that, it meant I wasn't far behind...
... and without further ado:
Women 25-29
Place: 4 !!!!!
Classic Place: 81
Overall Place: 132
Bib: 68
Race: C
Name: Emily Speer
Age: 27
Location: NEW YORK NY
Run 1: 28:30
Bike: 50:42
Run 2: 29:25
TOTAL TIME 1:52:46
Add'l info:
Today was a massive success, as far as I'm concerned. I walked away (or rather, rode) from that race feeling pretty great about myself, and when I got home and uploaded my new Garmin data (thank you!!) I was even more thrilled.
I made a plan, I made some goals and I felt excellent knowing that I had intentionally completed the race. I am truly grateful for the wisdom given me about planning. It eased so much tension and allowed me to race with purpose.
I fed myself well in the morning, had all of the things that I needed for the race and for the day in general (i.e., I dressed with extra layers for the weather and brought along additional warm items for the ride home) and I had a good plan. When I got to the park, I hopped on my bike (faster than walking) and rode at a gentle pace around the course to the transition area. This was a very good thing. Because of this, I felt confident about the bike course from the very first loop.
I was early enough to get all of my gear in order and take care of all of my needs without rushing or worry. I fed myself again half an hour before the race start time and took my asthma meds about fifteen minutes before.
The first run was right where I wanted it. I have been doing a lot of distance work at 10:30/11:00 lately and the strides and interval work has been difficult due to lung sensitivity. I set a personal goal (though not in writing, as I tend to get too emotionally attached to hard data, and this was my first rodeo) of 8:30-9:15 for the first 5K. I wanted to start out conservatively, but not slowly. I wanted to run well and run hard, but not run out of gas. I came in at 8:59.
When the race began (a whole herd of people, no discerning M/F or age group, whatnot) we all started off and I was in a pretty good position. Not at the front, but near enough to give a good start. What amazed me was that, though I was very consciously NOT racing the other people but rather running by myself, I was keeping up. AND I was passing people. AND I felt good, not easy, but good. Awesomeness.
By the end of the run, I was feeling confident about my timing and position. This feeling was based solely on how I physically felt and what was going on around me. Though I did have my Forerunner on and was utilizing the (most excellent!) multisport function with transitions, I was trying not to look at it. I really didn't want to focus all of my attention on times and speeds because I freak out too easily and didn't want to see a number that made me get out of my comfort zone by going faster than I was able.
The bike, however, was definitely monitored. I have a CatEye on my ride and made sure to check in on it periodically; ride harder when I knew I was lazing, ride faster when the energy was there, coast on good hills and use that speed to my advantage. I am VERY proud of this ride. I kept an average pace of 16mph and my nutrition and hydration were on point. After the first transition, I took it easy to let my legs warm up to the idea of biking. The first thing you hit out of the gate is the big hill, so after that "warmup" I was pretty set for the ride. I went through the first two laps with gusto and took the third lap a little harder, putting everything on the table for the last lap. Maximum speed, you ask? Fourth lap: 29.0mph. I was flyin'. I know now, based on my experience, that I have gotten so much stronger on the bike and was able to truly tap that resource, which is really great because it was quite windy. More windy, even, than my last long CP ride.
Finally, I made it to the last leg of the race, a very familiar final 5K. I knew well enough to start the run gently. However, I was not quite prepared for how hard it would actually be to physically run. But I did. I ran. I didn't walk. Not even once. Not even up the hills. I let the first portion of the final run be all about the legs. I focused on what my legs felt like, on where they were landing, on how the muscles were reacting and how I could help them stretch by using the first hill and helping myself move along with my arm swinging. I didn't focus on speed, though I passed a few people, two of whom were walking.
You'll notice on my data that I achieved something grand. I ran the last leg of my race with negative splits. I am so proud of this. I focused on getting into an even gait in the first mile, still at a decent average of 10:11. I focused on getting back my speed in the second mile, allowing myself to sit within the 10:00-9:15 allowance I had mentally prepared (actual avg 9:34). At the bottom of the second mile, into the third mile, I checked my watch. My written goal was to finish in 1:55:00 or less. It was 1:44:00. I knew I could kill the rest of that mile in time and I wanted to get it done. I picked up my pace slightly and continued to up my tempo incrementally as I neared the finish. I made sure to concentrate on good form and think about bringing it home strong. My final mile is my second fastest of the race: 8:41. I came across the line with everything. I felt strong, I felt accomplished, I felt proud. As I ran across the mats the clock read 1:52.
Now... I wasn't sure what the seconds were. BUT I know that the woman who won third place for my age group was at 1:52:19. That made me feel pretty awesome hearing that, it meant I wasn't far behind...
... and without further ado:
Women 25-29
Place: 4 !!!!!
Classic Place: 81
Overall Place: 132
Bib: 68
Race: C
Name: Emily Speer
Age: 27
Location: NEW YORK NY
Run 1: 28:30
Bike: 50:42
Run 2: 29:25
TOTAL TIME 1:52:46
Add'l info:
Rank Run1 Pace Tran1 Rank Bike Rate Tran2 Rank Run2 Pace FinalA very important thank you for inspiration and sharing of wisdom, time and training technique goes to a very dear one, without whom I would still be unaware of my abilities. You make my light shine brighter daily.
89 28:30 9:12 2:28 78 50:42 16.6 1:44 78 29:25 9:30 1:52:46
Div/Tot Div Gen/Tot G
5/8 F25-29 15/26 F
Friday, March 18, 2011
Race Plan : Prospect Park Duathlon Spring 2011
Race plan:
Friday evening:
Put yankz on shoes. Go for a long walk to make sure they are well fitted.
Prep all gear, make sure you have all the nutrition and fluids you need for race day
- Lay out clothes for run. You will wear this to the race:
Trisuit, compression socks, light bike pants, running shoes (with yankz), running jacket, heart monitor, Forerunner, Road ID, hat, inhaler
- Pack backpack
Helmet, biking shoes, sunglasses, gloves, booties (just in case), glide, GU, extra water bottle, driver's license, windbreaker, bike jacket
- Check bike
Tire pressure, chain, brakes
Wipe bike down, clean/lube chain
Check bike pack to make sure you have emergency supplies
Eat a good dinner
Shower
Get in bed by 9:30pm
Race Day
Wake up at 5am
5:05 Dress, grab liquids / food from fridge
5:15 Eat pita peanut butter & jelly sandwich
5:20 Hydrate
5:25 Double check bike
5:40 Bathroom
5:45 Depart, allow extra time to get to subway
Subway from 72nd to Flatbush should take 45 minutes. Arrive at Prospect Park at 6:50am
7am- packet pickup
7:15 - bike to transition area
7:30 - double check bike, put gear in place for transition, apply bib/stickers, relax - you're there!
8:15 - mandatory pre-race meeting
8:30 - RACE BEGINS - YOU WILL FINISH!
Goals:
- Finish under 1:55:00
- Finish strong!
Race day success:
- Pace yourself! Don't go out too hard.
- Smart transitions - be thoughtful, not rushed.
- First mile of bike go easy, let your body transition
- Pace final 5K to avoid cramping and fatigue/asthma
- Practice good nutrition:
Eat 4 tz 15 mins before, hydrate (sip) during first run
GU at bike transition, hydrate every loop, food every loop
Final leg, food at transition, sip water, don't chug - no cramping!
- Stay in the drops on bike as much as possible, stretch legs every loop
- Finish strong. Don't lose form at the end!
Things to remember:
This is your first race of the season - NOT YOUR "A" RACE
You are doing this for you - it's not about the other athletes
Don't worry about what the other athletes are doing
You are not going to "win", but you aren't going to "lose"
Listen to your body, and make sure to feed it
This is your race.
Friday evening:
Put yankz on shoes. Go for a long walk to make sure they are well fitted.
Prep all gear, make sure you have all the nutrition and fluids you need for race day
- Lay out clothes for run. You will wear this to the race:
Trisuit, compression socks, light bike pants, running shoes (with yankz), running jacket, heart monitor, Forerunner, Road ID, hat, inhaler
- Pack backpack
Helmet, biking shoes, sunglasses, gloves, booties (just in case), glide, GU, extra water bottle, driver's license, windbreaker, bike jacket
- Check bike
Tire pressure, chain, brakes
Wipe bike down, clean/lube chain
Check bike pack to make sure you have emergency supplies
Eat a good dinner
Shower
Get in bed by 9:30pm
Race Day
Wake up at 5am
5:05 Dress, grab liquids / food from fridge
5:15 Eat pita peanut butter & jelly sandwich
5:20 Hydrate
5:25 Double check bike
5:40 Bathroom
5:45 Depart, allow extra time to get to subway
Subway from 72nd to Flatbush should take 45 minutes. Arrive at Prospect Park at 6:50am
7am- packet pickup
7:15 - bike to transition area
7:30 - double check bike, put gear in place for transition, apply bib/stickers, relax - you're there!
8:15 - mandatory pre-race meeting
8:30 - RACE BEGINS - YOU WILL FINISH!
Goals:
- Finish under 1:55:00
- Finish strong!
Race day success:
- Pace yourself! Don't go out too hard.
- Smart transitions - be thoughtful, not rushed.
- First mile of bike go easy, let your body transition
- Pace final 5K to avoid cramping and fatigue/asthma
- Practice good nutrition:
Eat 4 tz 15 mins before, hydrate (sip) during first run
GU at bike transition, hydrate every loop, food every loop
Final leg, food at transition, sip water, don't chug - no cramping!
- Stay in the drops on bike as much as possible, stretch legs every loop
- Finish strong. Don't lose form at the end!
Things to remember:
This is your first race of the season - NOT YOUR "A" RACE
You are doing this for you - it's not about the other athletes
Don't worry about what the other athletes are doing
You are not going to "win", but you aren't going to "lose"
Listen to your body, and make sure to feed it
This is your race.
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