Guess what's back. back again.

Ohhhh yeah.

I am registered for iTRYathlon (a Renegade Race Series event) again this year, and in hopes of bettering my time from last year, I've started training!

Thank goodness I keep a blog account of my stuff, because in my BRAIN, I thought I was unhappy with something. In real life, it turns out, my recap tells me that I had a great time and I even PR'ed the 5k! So the bar is set preeeetttttty high already.

I have literally for real not swum or used my bike since last year's event. I know, I'm the greatest. I just found that I didn't really like the bike, and.... that I was too lazy to keep up with swimming (actually, I thought that the pool I used was under renovation for some reason, but then it turned out I was just trying to go every day while they are closed for cleaning, as posted - I am not smart).

So last week I busted out the swim stuff, and hopped in the water for 20 minutes of laps and... spoiler, it's still hard! Who knew if you don't do something, it gets more difficult.

I drafted up a training plan for the next 11 weeks, and hopefully I will mostly stick to it. Like last year, I am running more than the swim/bike - I really want to maintain a decent running base so marathon training this fall isn't the Worst Ever.

I have some vague goals in mind already, but I'll have to see where I'm at realistically as I start training.

Yay!

If you're in SoCal, and you're tri-curious, I can't recommend this event enough! It's super low-key, and impeccably organized. Plus, as far as tri's go, it's priced reasonably - right now just $85 for the tri. Also available are a junior tri, a 5k, and a kids' fun run. You can check out pricing here, and - AND - you can use HEATHERDISCOUNT for 10% off.

Also, it's women only for the tri, which means no men running amok in tri gear. If you've experienced this phenomenon, you know what I'm saying here.


So with THAT said, this is what my PFTW looks like...

Monday: arms
Tuesday: 3-4 easy, XT (tried a new total body video last week that I really liked)
Wednesday: swim - 20 minutes easy, arms
Thursday: 5 easy, bike 30 min easy (not together)
Friday:  swim - 20 min easy
Saturday - 6 easy
Sunday - bike 30 easy

I'm not putting anything in stone yet - we'll see how this plays out next week, and I'll adjust as necessary. Like, I don't know how well the arm/XT work will go on the days I have it scheduled for, so... work in progress. I threw the bike in on the weekend, in case The H wants to ride with me, since that's his most favorite thing to do.

I'm also vaguely tossing around the idea of trying to PR at a July 4th 5k, but... I'm not super committed to it. But I might toss some extra speed work in if I feel feisty.

Regarding my last race... well, I'm still disgruntled about it. I mean, not enough to be, like, on edge or anything. But I spent a few days pouting, and generally being irritated about it. It's over, nothing to do about that now, except pick a redemption race and try again. I am going to have to really figure out this summer running nonsense, because I'm struggling with the heat and staying hydrated. GROSS. I hate summer.

**********************************************************************

Over the weekend, #1 ran one of our favorite local races - Corona del mar Scenic 5k. Many years ago, this was my very first 5k, and the biggest reason this race was selected was for the promise of a "complimentary restaurant-row feast" at the finish line.

Why, yes, that IS a whole baguette. Right on top of the pizza and mini creme brulee and pork tacos and breakfast burrito and scones.

Because I have other places I'm planning on spending my race budget, only the kid ran this year, but man, did she kill it.

20:44 for a new pr on a hilly hilly hilly course (and knocking 4.5 minutes off her time on this course!), and 14th place overall in the female race. She was pretty psyched that she could pull this out during her off season, and after a long season of track work, and no hill work.

XC is going to be so fun.

Adventures in Tri - iTRYathlon training, week 2: PFTW

Well. Week 2 of iTRYathlon training is in the books......

Monday - 30 minutes cross training
Tank Top Arms, Core, easy yoga

Tuesday - run, followed by bike
4 mile easy pace run, 4 mile easy pace bike (I think I intended to do 5 miles, but it was getting dark)

Wednesday - swim, 45 min cross training
I hesitate to even call this a "swim", because it was mostly me just trying not to breathe in water, but it was 20 minutes in the pool; followed that with Tank Top Arms, Core, and more yoga

Thursday - 800's (grosssss)
6 miles, with 4x800. Goal was 4:30-4:20, with negative splits. Actual 4:30, 4:28, 4:23, 4:20. Nailed it. 800s are still my least favoritest.

Friday - rest

Saturday - swim. Dun dun DUN.

45 minutes of drills. This isht is HARD. I left the practice completely wrecked. The good news is, I kind of know at least how to effectively move, AND I was not the slowest there (actually, I was one of the fastest, out of the slow group, so I'll take it).

Sunday - long run!
Man, I've missed long runs. 12 miles, broken into three segments.
Part 1: 4 miles from my house to ex-neighbor Will's place. Turns out, this is at an incline the entire way. So, so hard, my legs were DEAD.
Part 2: 4 miles around Will's fancy new neighborhood. Easy run/walk.
Part 3: 4 miles at a slight downhill home - this was The Best EVER!!

There was even a little bit of rain in my last 2 miles....

those are raindrops, on cement, I SWEAR.

 

This is notable only because rain in July here is unheard of, but this was TWO DAYS in a row of drizzle - it rained on us Saturday, too. I'm hopeful that this hints at a cool, mild summer?

 

(I know it's BEEN summer, for, like, a month everywhere else, but our summer really starts in August when the marine layer disppears blah blah blah so hot).

 

Anyway, it was a pretty okay week...
 

Running: 22 miles. I'm happy enough with my run paces - obviously I'm nowhere near as "fast" as I was around CIM time last year, but it's becoming easier, which I guess is the point of training.

 

Swim: 1:05 total swim time, but only 45 minutes of that was really active. This week, I have scheduled some time in a lap pool, so I'm looking forward (haha) to seeing what kind of actual swim fitness I have, and hopefully get a gauge for a reasonable goal for iTRY.
 

Bike: Only got in 1 ride this week, which is lame and not ideal. My training plan called for a second ride, but my work schedule got changed mid-week, and threw off my training a little bit.

BUT, I did invest in this....

Invest is a strong word; it was the cheapest model that I didn't hate. I was actually not really planning on buying a new bike - I use The H's bike, because despite our height differences and my practically-midget status, I have freakishly long legs, so it almost works for me. I didn't really want to invest a lot of money into a thing that I'm 10 days into. BUT, #1 uses the bike also, to get to cross country camp, so it will be convenient having a second bike in the house.


The Tri La Vie group is really helpful for me - normally I'm pretty much a loner in my training. It's hard for me to find someone running my pace, or my distance, and I really don't mind being alone. BUT, the coaches have been incredibly helpful providing an easy introduction to the other two sports.


Plan for this week....
Monday: Easy bike; cross train
Tuesday: 30 min swim, 5-6 mile run
Wednesday: Bike - scheduled for a 10 mile time trial; maybe swim?
Thursday: 6 mile tempo, with a 1 minute time trial thrown in there
Friday: Easy 30 min swim OR rest if I swim Wednesday
Saturday: Group bike/run training
Sunday: Long run, distance TBD depending on Saturday

Run: 25-26 miles? Ish?

****************************************************************

Lessons from the week

• 45 minutes of swimming - even though it was HARD and exhausted all of my body - it felt like it really loosened up the muscles that were kind of tight. I always have shin splint issues, and have been fighting a little bit with my left leg this week, but after swimming, my calf was nice and loose and the shin was way less achy. So.... interesting development.
• Swimming really, really confuses me, and the things I don't get... I don't understand WHY they won't click. For example - during our drills, we were doing some one side freestyle stuff, then switching sides on the way back. This confused me, but I understood WHY - it's harder for me on the left side, and I know that just needs practice. But when we did laps, without fail, about halfway through the return part of the loop (is there a word for that?), I would almost DIE from breathing in the water. Nothing changed, it was totally fine on the way out, but the way back was torture. Every time. I don't understand what part of that I don't get.
• Here's a good article on swimming tips for beginners.
• Four years after moving here, we finally joined the neighborhood association, which has several adult-only lap pools. That are heated. I don't know why this took us so long.
• I have finally discovered one thing I use triceps for: swimming. Every time I do those stupid tricep moves during Barre or Tank Top Arms, I wonder WHY THOSE MUSCLES EVEN EXIST. Turns out, for swimming.
• Last swimming observation: I have a problem keeping my eyes open. I wear goggles, and they're good. But, here's a fun fact for you - I'm blind in my right eye. So using the goggles makes me feel like I'm looking through a telescope, and I keep closing my eye, and I get confused, and then both eyes are closed. I know, this makes zero sense. But...
• I did ride the bike significantly faster than the first week, I'm sure because I figured out how to more efficiently use the gears to my advantage.
• Foam rolling, foam rolling, foam rolling. I thought I was building up my mileage slowly enough that I wouldn't encounter the same stupid shin splint issues, but NOPE. They're the same as always. I spent a few days being really uncomfortable and tight, and then remembered.... I own a foam roller, and I know how to use it. Duh.
• It was a little horrifying how hard the 800's were, considering that not TOO long ago (in December), I ran an entire 10k at just that pace. The loss of fitness is crazy.
• That said, it was nice to run 12 miles, and feel like it was okay. I was a little worried about that.

Three Things Thursday

Thing 1:
I spent a decent amount of time in the pool Wednesday night.

Do you swim?

Because, I don't, and that isht is COMPLICATED. The breathing, the kicking, arms moving, eyes open, it's so many things to actively do at one time.

Running, you just.... go. You go forward. Swimming is just so... much.

The goggles I have figured out. But that foam thing? I don't get it.


Thing 2:
SoCal/OC Locals: I've snagged a discount code for the next Summer Trail Run on August 1st and  iTRYathlon. If you're thinking about registering, you can use code RC2013 for 10% off.

I promise the hills aren't thaaaaaaat bad.


Thing 3:
I love love love PROCompression. I have several pairs, and I wear them religiously - recovery, racing, costuming (because they have all the colors under the sun), hiking, to work, on planes, long drives. I wear them a lot, is what I'm saying.

PROCompression reached out regarding their summer promo, and I'm sharing it with you - 40% off everything in their store:

Huge Summer Savings from PRO Compression Get 40% off ALL merchandise at procompression.com, including their brand NEW Neon Calf Sleeves and Team PC Gear such as hats and running visors! Simply enter coupon code JULY at checkout. You'll save 40% and get free US shipping. Click here to stock up today: http://www.procompression.com/products/ Hurry, coupon code JULY expires August 4, 2013.

 One of my favorite things is their Sock of the Month - every month they introduce a new awesome product. This month, it's these fun retro socks.

They are the funnest.

Adventures in Tri - iTRYathlon training, week 1

The idea of a tri has been in my brain for awhile - Monica and Sheila ran last year, and both raved about this event.

 

The sticking point for me is always the swim. I'm not a great swimmer - I can float around just fine and can (probably) prevent myself from drowning, but to use swimming as a method to get from point A to point B, it's not looking too good. The idea of (a) a mass start and (b) swimming in open water is kind of terrifying to me.

 

this is what I think of when I picture a mass swim start

 

However - iTRY is a reverse sprint tri! Run 3 miles, bike 9, and pool swim for 200m.

 

So, I'm tri training!

 

Training officially started on Saturday with a local Tri La Vie group. The 6 week "Expess Triathlon Training" is a beginner-focused coached program for swim, bike, run and race preparation. We started with about an hour intro to the program, followed by a 3 mile loop on the bike, and a timed run.

 

The bike was fun, because it was a moderately hilly loop, and I learned how to use the gears on the bike - gears are SUPER HELPFUL.

 

Immediately after we racked our bikes, we headed out for a timed run in the transition area to get a feel for running AFTER the bike. While we won't be using this in iTRY, it was an interesting experience - maybe the key to me running faaaast is to only run after a bike ride, when I can't feel my legs anyway?

 

 

 

The training going forward

 

This week, I introduce swim. Like I said, I'm not a strong swimmer. I can play around in the pool and manage to not sink, but that's the extent of my water skills. My training this week calls for 30 minutes of getting acclimated to the water, plus our Saturday training. After the Saturday training, I'm hoping to have a better grasp of what I need to work on to improve. Discovery during last week's attempt at swimming, I need goggles that fit and don't leak.

 

For the bike and swim, I am following the plan laid out for me by TLV and Coach Martha. I'm maintaining my marathon training, though - I've scaled back on the intensity (1 speed work/tempo day instead of two, the rest easy runs), but will keep building mileage. My hope is that the cross training involved will help with the running overall, and I'll reap the benefits after iTRY as the marathon training progresses in September and October.

 

The training for a spint tri seems to be pretty manageable. If you're a beginner athlete, it's a good stepping stone to get acclimated to different sports, different disciplines.

 

For me, I have gone through marathon training a few times, so I kind of know the intensity involved in a heavy training program. While I don't currently find the load challenging, I am lucking out that I am just starting marathon training - as I build mileage in both training cycles, I expect it will not seem so easy breezy.

 

 

Lessons from the week

• Gears are on your bike for a reason. They're meant to be used. Figure it out, and use them.
• Hey, did you know your bike can tilt down so you can easily hop on? I don't know why this never came to mind for me as I tried to, like, jump over the stupid bar thing. This leaning the bike down a bit method is far more graceful.
• When coming in to transition, take your helmet off AFTER you rack your bike, so your hands are free. Noted.
• Swim goggles should FIT. Coach Martha says goggles are packaged so they can be opened, and resealed - I'm going to raid a swim supply store near me tomorrow to test this theory.
• Here's a great article on beginner cycling - It Gets Easier: Cycling Advice for New Cyclists.
• It helps to be organized. Running can be simple - throw on shoes, get out - or complicated. Garmin, headband, sunglasses, handheld, gu, nuun, ipod. I'm admittedly in the second camp most of the time. Add two other sports to the mix, and things get fussy. I spent 20 minutes getting out of the house the other day to go for a 25 minute bike ride, followed by (a failed attempt to) swim. It was ridiculous. I need to get things better organized so I can easily transition between the sports.

 

 

iTRYathlon will be held on August 24th at Northwod High School in Irvine. Registration is open now for $85, with a price increase to $95 after July 31st.

 

Here's my disclaimer: entry and Tri La Vie training has been provided to me by Renegade Racing and TLV. I don't accept sponsorships or free stuff unless it's something I'm interested in, and the opporotunity to participate came up when I mentioned I was considering the event - last week's training was already in the books before the entry was offered. I'll be blogging my training, as a beginning triathlete, but all opinions and lessons learned are mine.