Extra Effort

I placed sleepy Garfield at the top of my blog because I am super tired after a very busy week! I put in quite a bit of effort this week in order to get all of my miles done before Hurricane Irene hit Concord.

Coming off an exciting Timberman weekend, I had a few easy workouts early in the week. But for the remainder of the week, I pushed my body to make sure I completed all of my workouts. I did three shorter bike rides instead of my long ride on Saturday. This was an adjustment made so I could get in my long run on Saturday before work. Basically, whenever I could fit in a ride, I did. I ended up riding 18 miles in the rain on Thursday. It was unpleasant, but I completed the miles.

This was week 24 of my training!!! It is kind of crazy when I think that I have been training for 6 months!!! I have only two weeks left until Pumpkinman and I am getting psyched! It is going to be difficult, but exciting to see how far I can push my body.

Week 24 Recap:
Monday- 30 minute swim
Tuesday- 18 mile bike ride
Wednesday- 5 mile run / 20 mile bike ride
Thursday- 30 minute swim /18 mile bike ride
Friday- OFF
Saturday- 12 mile run / 18 mile bike ride

Timberman Sprint Summary

Timberman Sprint 2011 is in the books. This was my first time participating in this particular event (last year I watched Mark complete the grueling 70.3 course) and I have to say that it was a really fun race! This was also my first triathlon that I got to race in with my friend Melissa! Melissa has been my awesome training buddy for about two years now and I owe much of my triathlon success to her. She has been willing to get up early and go for long rides or early morning swims. In fact, I think this race went very well because of our 60 mile bike ride last week. That course was so hilly and challenging that Timberman felt like a mild jog in comparison. Melissa also had a great race with a very strong swim early on. Great job, Melissa!

Ok, so the race report. Melissa and I headed up to Gunstock for a 5:00am arrival. We gathered our gear, had our bikes jammed into the school bus shuttle, and hopped into the shuttle for our short ride to Ellacoya State Park in Gilford, NH. We arrived with plenty of time to spare--which was good because I had a snag in the beginning. In trying to get my bike into transition, I was stopped because the handlebar plugs had both fallen out. The volunteers couldn't get those to stay in, so I had to go over to the MC Cyclery tent for a quick tape fix. Crisis averted thanks to the helpful crew from MC--thanks guys! I was then able to get into transition and started to set up my little area. I didn't take any pictures this year, but it was definitely a tight squeeze with well over 1000 participants (I am still trying to find the exact # and figure out my overall rank). I waited in line for the bathroom for awhile, but decided it was not worth the wait and maneuvered into my wetsuit. Melissa and I had plenty of time to acclimate in the water as we were both in later swim waves. I think this really helped to calm my nerves. If you have been reading my blog, or know what happened to me in June, then you would know I have had some serious issues with the swim this year. However, this was not going to be one of those days! We observed the earlier swim waves and watched a lot of people running or dolphin diving because the water was very shallow. Luckily, I am short and can swim in super shallow water. When it was time for my swim wave, I stayed to the edge of the inside and started swimming early on. This really helped conserve my energy. I also breathed only on the right side as another strategy to calm my nerves. All of these seemed to work! I noticed I was ahead of most of my other age group swimmers, and then the passing began! I passed people of all different age groups and this really boosted my confidence. I had one little glitch in that I ended up veering way to the left (probably as a result of the one side breathing/lack of sighting) and had to quickly make up some time and return to the inside of the course. Once I did that, I pushed really hard to the finish. I noticed another white cap trying to catch me, so I pushed it even harder. I ended up 5th out of the water for my age group! This was my best swim to date! I am still waiting for the final rank on my swim, but I definitely was in the top 100 on this swim (men and women)! Considering where I was in June, this was a huge success. My total swim time for .33 miles was 9:50.

Next, the bike ride. As I mentioned earlier, Melissa and I have been doing some pretty intense bike rides over the last three weeks (including the 70.3 course), so this 15 mile ride was nothing to worry about. I did have another mechanical glitch in the beginning, before I was able to get on my bike, I noticed my chain had fallen off. I do know how to put it back on, but since I was in front of people and filled with adrenaline, I ran over to MC again and they quickly helped me out. After I jumped on my bike, I easily passed many riders on the hills because I've been training on huge hills lately. I knew where to gain speed and momentum. Overall, the ride was not overly eventful--I felt like it just kind of flew by. I completed the bike ride in 53:05 and averaged 17mph. I still was in pretty good shape in my age group on the bike.

Finally, the run. Oh running, how I loathe you. Ok, I don't totally dislike running, but I prefer a nice 2 mile decompressing jog vs. a fast run after swimming and biking, But it had to be done. I started out fairly slow, but as I noticed many of my age groupers (30-35) passing me, I knew I was going to have to step it up a bit. I am really not a fast runner. I do try, but I just never seem to get the results I want in the run. Anyway, I did pick up my pace and finished in 25:31 for a pace of 8:31. I actually consider this to be relatively fast, but it is definitely an area where I lose time to the other athletes.

My overall race time was 1:35:31, so I am pretty pleased with how the race went. I will add my overall age group rank when they post the results.

There is only one more race for the 2011 season and it is a big one--Pumpkinman 70.3!!!

Week 23 Workouts:
Monday-REST
Tuesday- 15 min swim/40 minute bike ride
Wednesday- 20 minute run
Thursday- 10 minute swim/20 minute bike ride
Friday-REST
Saturday- Timberman Sprint Triathlon!
Sunday-REST

Raise the Bar!

Recently, my coach, Sean Snow, wrote about raising the bar and took on the world of mountain bike racing. Although I am not going to take on any more new challenges right now, I decided I could certainly push harder in my own training. This week I really stepped it up--particularly on the weekend. The whole week was challenging, especially since I started at my new job! I do think the new job will give me a lot more free time where I can just enjoy being human again :)

Melissa helped me take my training to a new level on Saturday with the EXTREMELY challenging bike course that she mapped out and we actually managed to complete. We started the ride in Meredith, NH and ended up going through 6 towns for a total of 60 miles! Most of the ride was filled with challenging hills. In fact, after the first 15 miles, I thought maybe we were being too ambitious in our bike course. However, we persevered and miles 38-50 were quite a bit better. But the last 10 miles contained some painful hills that were more painful after already biking 50 miles :) When we did finally reach the summit of the Meredith climbs, my right foot got a painful "hot spot"--this was very unpleasant, but I pushed through until the end. This was my longest and most challenging ride so far, but I am sure there are more to come!

After our crazy bike ride on Saturday, I was not sure how I'd get through an 11 mile run on Sunday. I also happened to be in Holderness, NH which has no flat areas--this meant more hills!!! I dragged myself out of bed on Sunday, popped on the tunes, and headed out for a 2 1/2 hour grueling hill run. After I completed that, I rested in the sun for a bit, had some lunch, and then did a 30 minute open water swim in Squam with Mark as my personal kayak escort. Unlike many of my recent stressful swims, I felt totally at ease and was able to breathe normally throughout the swim. So, if I could have Mark kayak next to me during my triathlons, I'd be all set! I hope I can bring these feelings of calm with me to the Timberman Sprint on Saturday.

Next week is taper in preparation for Timberman. I am so excited to REST a bit this week!

Week 22 Summary:
Monday- 60 minute swim
Tuesday- Rest
Wednesday- Track workout / 30 minute swim
Thursday- 18.5 mile bike ride / 20 min jog/walk
Friday- 5 mile run
Saturday- 60 mile bike ride!!!
Sunday- 11 mile hill run / 30 minute open water!

No Turning Back

Week 21 was an intense training week. I also realized that I've worked so hard at this point, there is not turning back from the Pumpkinman in September. I've put in a ton of effort and time throughout the summer in preparation. Week 21 was no exception. I had several lengthy swim sessions, a really long run on Sunday, and my longest bike ride to date on Friday. Somehow, I am still standing--though I feel a bit stiff today, so I may need to add in some yoga to stretch out more.

The highlight workout of the week was doing a 50 mile bike ride with Melissa on Friday. We tested out most of the Timberman long course to get in the miles. We were pleasantly surprised that at mile 38, we did not feel like we had been biking for that long. However, the Leavitt Rd hill at 39 did start to make us feel like it had been a long ride. We finished though in about 3 hours and 30 minutes. This was not a bad time considering we chatted and took our time. I'm pretty sure we should both be able to rock the sprint course on 8/20! I will need to find a new 56 mile ride for this next weekend somewhere in the Holderness/Squam Lake area. I am open to suggestions so feel free to share!

21 in a nutshell:
Monday- 60 minute swim
Tuesday-Track workout
Wednesday- 45 minute swim/ 75 minute bike ride
Thursday- 4 mile run
Friday- 50 mile bike ride
Saturday- OFF, tubing adventure on the White River
Sunday- 10 mile run / 20 minute open water swim

Conquering The Hill

Last year, Melissa and I decided to try the Mooseman half iron bike course on a very hot day around noon--this was not a good idea! We did get close to conquering Halsbrook Hill (Groton Pumping Station hill), but had to stop and walk right near the top of the hill. We vowed to complete the ride in 2011.

This past Friday, Melissa and I did this same ride, but we took on even more as we created the Melissa & Laura fun triathlon. We started out with a 30 minute open water swim in Newfound Lake, completed the 35 mile bike course (including the giant hill!!!), and finished with a 30 minute jog. It was a leisurely triathlon, but the bike course was very challenging! And now we have completed our summer challenge (see photos above at the peak of the hill).

The rest of the week was a busy week in training as Sean continued to add volume and intensity to my workouts in preparation for Pumpkinman! I can't believe I will be doing a half ironman in September!!!

Week 20:
Monday- 60 minute swim
Tuesday- Track workout/yoga
Wednesday- 45 minute swim/25 mile bike ride (back of Carter Hill)/ P90X abs
Thursday- 8 mile run
Friday- 30 minute open water swim / 35 mile bike ride / 30 min jog (brick)
Saturday- OFF
Sunday= 2 mile run

Homeward Bound

After a busy Blackfly weekend, week 18 was a recovery week. However, towards the end of the week, I picked up the pace a bit before I headed home to Minnesota the next week.

Week 18 Recap:
Monday- 20 minute swim/P90X abs
Tuesday- 60 minute bike ride
Wednesday- Track workout
Thursday- 40 min swim/P90X abs
Friday- 25 mile bike ride
Saturday- P90X abs
Sunday- 7 mile run in Duluth, MN

At home, I was able to maintain my workout schedule despite a very busy week of visiting friends/family and sightseeing. I squeezed in an open water swim while Mark and I were visiting his friend Tony in Minneapolis on Monday. Tuesday we did quite a bit of sightseeing and walking around Minneapolis. Wednesday, I got up early to get in a treadmill run before doing a 4 hour kayaking trip with Mark and my little brother Alex in Brule, WI. On Thursday, I woke up early and took the family dog for a three mile run. Then, Mark and I decided to be crazy and do a VERY cold open water swim in Lake Superior later that same morning. I have no idea what the temperature of the water was, but we were numb with our wetsuits on! Thursday continued to be an eventful day as we decided to drive up the north shore and walk around Gooseberry Falls State Park. There, right in front of my favorite childhood lake (Lake Superior), on a perfect, blue sky day, Mark got down on his knee and proposed to me!!! Yep, Thursday was definitely my favorite day of the trip :) Friday, I made it to a 6am spin class at the YMCA in Duluth (the Y there is so much nicer than Concord!) and then we spent the rest of the day at Park Point Beach. Saturday I fit in a swim workout at the Y before our flight back to NH departed. And then today, I did my familiar Long Pond road 7.5 mile loop in Concord. It has been a busy, but very exciting few weeks! Next week, my training will pick way up as I prepare for the Pumpkinman half iron triathlon!

Week 19 Workouts:
Monday- 50 minute open water swim
Tuesday- OFF/sightseeing
Wednesday- Track workout/4 hour kayak trip
Thursday- 3 mile run/20 minute open water
Friday- 60 minute spin workout
Saturday- 60 minute swim workout
Sunday- 7.5 mile run

"No one is in control of your happiness but you; therefore, you have the power to change anything about yourself or your life that you want to change."- Barbara de Angelis

Waterville Valley Weekend

Week 17 was a taper week before the Black Fly International Triathlon. Friday night, Mark and I met up in Waterville Valley and registered for our races. Mark competed in the 3 day Lord of the Flies competition, so I was there to cheer him (and the S2 crew) on in the time trial bike race on Friday night. The weather was iffy, but the rain stayed at bay. However, during the middle of the night, it poured! I was so bummed thinking that our race the next day was going to be a washout. Mother Nature was kind yet again and the rain stopped; the sun came out for the race. We left early in the morning from our hotel to get set up in transition. Mark had a much earlier start than I did in the swim, but I had time to wake up and hang out with Colleen who competed in her first international distance triathlon! Then, it was time to race...

First up, the swim. After my near DNF experience at Mooseman, I was a little leary of the swim. It is soooo annoying as the swim had previously been my strong event. It seems I have a bit of a mental block going on right now with that. Anyway, this swim went better than Mooseman, but it still was nothing to write home about. I actually was a minute slower than last year and I still had some moments of panic where I had to just slow to catch my breath. But, I did finish and it was in 8:12.

Next up, the bike. I have practiced on this course before, but I guess one more ride might have been helpful. I took off strong in the beginning knowing the course was difficult in the second half. I maintained a 20.4 mph average for the first half which is quite good for me. Unfortunately, the long flats, and gradual uphill of the second part took my average down to 16.3. I thought this was still pretty good, but apparently, I did better on this part last year as well. Maybe I went faster last year because it was raining and I wasn't taking any time to enjoy the course :) Oh well, I did pick up some speed in the end for a strong finish in the last quarter mile.

The transition from bike to run was relatively fast (especially considering I had to make a quick trip to the loo!) and I set off for the 5 mile run with my legs feeling pretty good. In retrospect, I probably could have pushed more, but I have been dealing with some digestive issues and I also had a side stitch that I did not want to make worse. I averaged 9:55 on the run, but I definitely was looking for a lower 9 minute mile average.

Overall, it was a 2:20:03 finish for me this year. I had a really fun time at the race, so maybe I relaxed too much. I always say I am doing it just to finish, but I think I'd like to pick it up next year! Maybe I'll even try the whole Lord of the Flies competition. It was great to be able to cheer on all the S2 team members, Colleen, and my boyfriend! Congratulations to all of the participants in the Black Fly 2011 :)

Taper Week (17) Workouts:
Monday- Rest
Tuesday- Bike 45 minutes
Wednesday- 20 minute swim/20 minute run
Thursday- 10 minute swim/20 minute bike
Friday- Rest
Saturday- RACE!
Sunday- REST :)