I actually like these.
No official finish photo but my finish was kind of anticlimactic anyway.
No swim photos either. That's okay.
Climbing out of T2
Starting the Run. This one is my favorite. I look like I'm working hard.
Finishing. I look strong. I like that.
Or: Las Vegas Triathlon Race Report, Part 2
After reading the comments I got, and the texts from Izaac and Kelly last night, and talking with Coach, I've decided to use yesterday's disappointment to my advantage. Fuel my fire for Silverman! I have faith in my training and abilities.
Lots of good things came out of yesterday. Such as:
#1. I set a PR on this course.
#2. My swim time was a PR! I have wanted to get to the 30s in the 1500 and I've done it! I also was able to draft, which was a first for me. The girl I was drafting off slowed down though in the second half so I had to leave her behind. My swim has come a long way. It did help that the water was perfect. My sighting was good. And I did not stop once. No breast stroking or stopping if I didn't see a buoy when sighting. I kept my head down, kept moving forward, and trusted in my ability to swim straight. In fact thinking about my swim made me smile several times on the bike.
#3. I felt strong on the bike, even up the last hill where I was struggling, but passed a handful of folks who were struggling more than I was. And, I did improve my bike time over Rage. In very similar conditions. I got off the bike pleased with breaking two hours but knowing I could have done more.
#4. My two best girlfriends, Andrea and Cheryl were out there supporting me, videotaping my finish, and taking pictures. These girls don't care what any of my times are they just like to come out, support me and have a good time!
#5. My dad, brother and sister in law and their kids were out there too, along with my friends Robert and Meg. Robert biked part of the run course to find me and let me know that one of the aid stations had run out of water. WTF?????? There is NO excuse for that in my opinion, especially with the slew of half iron athletes that would soon be on the run course. Ugh.
#6. I did stop in the restroom on the run. I was walking, thinking about how my run goal was slipping away and I was letting it. I had mentally given up, and I was not even two miles in! The restroom was right there. I could have held it no problem, but . . . . . sigh. It was right there. When I came out I met Jill, who was walking as well and suffering in the heat. We were both suffering in the heat. We talked for awhile – she was great and did a lot to lift my spirits. Seeing my family just before the final mile also lifted my spirits. My four year old niece Sarah looked at me like I was crazy. My dad was grinning. My brother came up to give me a cool drink of water (YES I accepted outside help. So sue me! It's not like they will take away my first place AG award). Robert and Meg had water and there was no way I was not accepting it. It was GOOD.
#7. My training buddy Tony (68 year old phenom) was announcing the swim starts and then jumped in the water himself to do the sprint. As I was exiting the water, very excited about my new swim PR, and jogging up to transition, who passes me on the jog but Tony! He had just exited the water too from his swim. That was the last time I saw him that day. He sure is an inspiration to me. He called me later and didn't flinch when I started blubbering about my disappointment. He said it was okay I was just being honest. What a good guy he is.
Thanks everyone for the comments and support. You guys are the best. I'm over my disappointment and ready to move on. I have two more races yet this season. Woo Hoo!!
Results:
Swim: 39:51
T1: 4:14
Bike: 1:56:15
T2: 2:39
Run: 1:32:21
TOTAL: 4:15:19
I am not happy with this result. I fell apart on the run AGAIN, just like at Rage. Yes it was hot (95) but I live in the heat I should be able to handle it better. Yes it was hilly but, AGAIN, pretty much everything around here is hilly with very little shade. I should be used to it. And I just can't seem to get faster on the bike. Sure I beat my 2:10 time that I put up at Rage, but it's been five months. Five months of training and working hard and 2:10 is a super slow time to begin with.
I did meet my goal on the swim but in the context of the whole race and my overall time the fact that I swam under 40 minutes seems less significant than I thought it would be (I did feel strong on the swim and drafted off someone for the first time ever).
I am concerned about Silverman. Very concerned. I was doing so well and now I feel like I've taken a huge step backward.
Hit the 10 minute mile in tonight's training run!
Run: 30 minutes
Miles: 2.97
Pace: 10:06
Stef: Pleased!
I'm stealing the random thoughts idea from Cindy. Thanks Cindy!
My eating is going much better. It continues to challenge me daily to eat enough of the right foods but the payoff is enormous. It does seem that no matter how much or what I eat at night, I wake up hungry. Time to stop being annoyed by that and accept it I guess. Breakfast is my easiest meal. Plus I always wake up looking forward to COFFEE!
Yesterday's brick was started by one of my Stef personalities and finished by another. I really did not want to do this brick AT ALL. It was a 1:15 bike followed by a 30 minute run, with key points within each workout to push the pace. 20 minutes into the ride I found myself screaming in my head ONLY TWENTY MINUTES IN???? GOD! I'M CUTTING IT SHORT. Then another voice popped in and said, NO YOU'RE NOT. THIS IS IMPORTANT FOR SILVERMAN! These days everything is important for Silverman. About 30 minutes into the ride I decided to buckle down. The last half was great I was aero and somewhat speedy (for me)! Then the run was strong as well. I am REALLY enjoying running lately!
I have a race this weekend in fact – one more step toward Silverman! I'm doing the Olympic distance in the Las Vegas Triathlon (they will also have a sprint and a half iron race going at the same time).
This race is not a "worry about it" race, but a fun race. Of course I still have goals and I still want to do well. My two Olympic times thus far are 62 minutes apart! I did very well up in Midway and Rage was my first Olympic finish where I was just grateful to get through it and walked most of the run. SO my goals for this Sunday are:
Swim – 40 minutes or less (did 42:xx up in Midway);
Bike – 1:35 or less (did 2:10 on this course at Rage, 1:38 on the flat course at Midway). More important to me than the actual time is to bike free of fear on the down hills, handle the up hills in my usual strong fashion and remain aero as much as possible. Conquering those down hills will give me lots of free speed and my legs seem to be getting stronger by the day so the up hills are improving as well. I never ride aero on this course so this will be an excellent opportunity to practice for Silverman. If I start to get tired or lag mentally I will remind myself that this is not a 4 or 5 hour ride but less than two hours so I can DO IT. FAST! Plenty more long rides coming up but those are for another day and another post.
Run – 1:06 or less (did a 1:14 in Midway – I feel confident I can improve on this and do 11 minute miles on the run). I will need to push myself to do it. No question. This will be the hottest, hardest part of the race, and about half the run looks to be uphill. But I can do it. The challenge will be to push myself the whole way. I intend to walk briefly through the aid stations to get my Gatorade and water but that's IT.
The weather prediction is a high of 94 degrees on race day. Yuck! But I have been working out in the heat all summer so I should be able to handle it much better than I did at Rage. Wetsuits are optional but I'm going to wear mine because, again, it's all about practicing for Silverman. I want my transitions to be faster also and I'm sure they will be. Especially the 4:45 that I got in T1 in Midway! Although I am going to take the time to put my shirt on again. Can't afford to get my shoulders and back fried like I did at Rage.
My nutrition plan will be the same one I used at Rage. NO fuel belt on the run. Gosh that annoyed me last time. Lol!
In other news, Brinley got a haircut. She was just too matted to brush out anymore so Glenn cut her. She now looks like an overgrown Wheaten with Sheepdog coloring and markings! Glenn's mom used to breed and raise Wheatens so that is the only cut he knows. She looks very cute and her hair will grow out. As long as we renew our commitment to brushing it! Of course I don't have a picture right now but you can take my word for it that she's still cute. And I think she feels a whole lot better with the mats gone.
My training buddy Tony got me into Interbike on Monday. That was so awesome! I got to demo a bike (a cruiser it was so fun), and came away with lots of free loot and two pairs of biking gloves from Scott for $5 apiece! Then later we all went on a free zip line run and got free beer. So very cool!
Tony is going to be gone for part of October and won't be around for the 5 hour Silverman supported ride. How can this BE? Who will ride with me to keep me company and help me to brave the down hills?? How could Tony DO THIS TO ME?! Sniff sniff whine whine. Yes I have been spoiled by Tony. He is partially responsible for me getting faster and having more motivation. I hope he has a great vacation (not really – okay just kidding -- I really hope he does).
WHAT? Are you saying I won't have my own personal escort on race day??? Damn it! LOL.
Guess that's it for now. I'm excited for Wes, Danni and Kevin who are all racing the South Carolina Half this weekend! For Danni and Kevin it's their first half! Also, Izaac and Jen are racing the Half at the Las Vegas Tri this weekend! This will also be Izaac's first half! Can't wait to read about all these exciting races!
And congratulations to my COACH who crushed the field at Nutmegman last weekend! Woo Hoo!
I've been in a recovery week again so the workouts have been fairly light. As usual I switched things around to take two days off instead of one. Still can't shake that dang laziness that plagues me every single recovery week. Oh well.
Still working on my non race nutrition. My stomach will not cut me much slack lately. Not that I blame it. I think my body knows what it needs and me eating either not enough or the wrong things has grown tiresome for it. It is so ironic, and incorrect, when people say that we as triathletes can eat "whatever we want." My personal experience with this is that I can get away with less than ever before simply because my body needs the nutrition and energy now more than ever, with all the training that I put it through.
Take for example, this morning's open water swim. I went to another of Jackie's open water clinics, where we practiced everything from starts, to sighting, to drafting. After all that, we had an approximately 1000 yard straight swim along the buoy line. My swim was strong today and I felt good. Except for a few moments mid swim when my stomach decided to remind me that, apparently I had not eaten enough yesterday (I say apparently very sarcastically because I always know damn well when I haven't eaten quite enough). I was swimming along and my stomach started to hurt. Not badly, no nausea, but just a little hurt, followed by an angry growl.
This has never happened to me during training but I am sure glad it happened today. BECAUSE it was a wakeup call to stop screwing around and just do what I need to do already! This is something I can control. The last thing I need is an angry growl during the Silverman swim – that would mess with my head ALL. DAY. LONG.
This morning I did eat breakfast before the swim: oatmeal with blueberries and coffee. But yesterday I was a little light, which is why my stomach got growly. I ate a Clif Bar after the swim and during my 45 minute easy ride. I also drank a bunch of water and was fine (had a great easy ride) and got lunch soon after that.
I know what to eat – I'm just incredibly lazy about it. I know when to eat – again it's the laziness factor.
A lean protein, a starchy carb and a fibrous carb in every meal. Every 2 to 2.5 hours. No measuring of portions, as long as the three are approximately equal. Sometimes one portion is bigger than the other (like when I have spaghetti or something), and that is OK. Whole foods (preferably fresh veggies, but frozen is okay), not processed. Very little sugar. Whole grains, fruit, veggies, eggs, lean proteins, low fat dairy. There is a lot of choice in there but for someone who hates to grocery shop and cook things become tedious in a hurry.
The hating to shop and the tedium are excuses. There is no excuse for not doing this, and doing it WELL, for the next six weeks. I have come too far and worked too hard this year to not have all my ducks in a row!
I have never fundraised before. But when I heard about this, I sat down to compose a letter, ran out and bought some nice(er) paper than I normally use, and mailed it out to everyone I know. To see what I could make happen.
I appreciate everyone who reads this blog. Thanks for reading this letter.
It IS Possible to Transcend Your Limitations
Dear Blogger Friends,
I am writing to ask a favor. And yes, it involves money. Being asked to donate to a "worthy cause" I'm sure is not new to you. This request, though, is timely, relevant, and important, given that our country is at war and Veteran's Day weekend is right around the corner.
You may know a military veteran who was permanently injured while serving our country. Even if you do not personally know an injured veteran, you can imagine the anguish that suffering a permanent injury brings. It forces you to adapt to a different life.
The Silverman Triathlon, a full and half iron distance triathlon held in Henderson, Nevada every November, has partnered with Operation Rebound, a branch of the Challenged Athletes Foundation (CAF). Operation Rebound was established by CAF to provide sports opportunities and support to permanently disabled veterans of any branch of US Military Service.
Life is challenging even when we are whole and healthy. But imagine if your life were turned upside down by a permanent disabling injury. Think of the limitations that would place on you. But what if, despite the agony of this tragedy, you could find a way to overcome? What if you could transcend your injury? Recognizing that you have a choice, you choose to train for something.
On November 9, 2008, seven permanently injured veterans who chose to transcend their injuries will race the Silverman Operation Rebound Challenge.
The determination and courage it takes, every day, for these men to train are traits that you probably wish you had more of in your own life.
Well you do have these traits. We all have these traits within ourselves. These athletes are living proof that we can choose to transcend our own limitations. Even if you are healthy and whole, you have this choice in common with these veterans. By making that choice, you can inspire those around you, and you can help Gilbert and Kenny, and thousands of permanently injured veterans like them, transcend their limitations.
The coaching, mentoring, race fees, hand cycles, prosthetics, and other specialized equipment that these athletes need to train and race is prohibitively expensive. Without CAF and Operation Rebound, many of these brave and courageous veterans would not be able to train and race. Harrah's Entertainment, Inc. recognized this unique opportunity and recently became a Silverman corporate sponsor.
Harrah's became involved with the Nevada Silverman upon learning about the race's association with Operation Rebound and the Challenged Athletes Foundation.
Silverman Newsletter, Volume 4, Number 9
Please make your tax deductible donation today. Any amount is appreciated and will be used by CAF and Operation Rebound to fund programs for injured veterans.
And please come to the District at Green Valley Ranch on November 9 to watch these veterans and other courageous athletes tackle the Silverman course. You will be glad you did. As you watch you will see the possibility for yourself to achieve something great – something that you may not have thought possible before.
Sincerely,
Stefanie Shields Frank
P.S. I am racing the Silverman Half on November 9. I would love to see you out there, either at the District or at the finish line at the Henderson Multigenerational Center. The finish line is open until midnight. If you know anyone who would be inspired by the Silverman Operation Rebound Challenge, please pass this letter onto them. Thank you.
DONATE ONLINE:
Go to: http://teamorsilverman.kintera.org/stef
For an objective assessment of CAF, see www.charitynavigator.org/ and type in "Challenged Athletes Foundation"
I came.
I raced.
I averaged 9:12 minute miles.
28:32 total time.
If you've read my blog for awhile you know that is a smokin' pace for me. A PR in fact (although this was my first official 5k race).
My goal was the "elusive" 10 minute mile average. Smashed it!
Can't think of a better way to spend a couple of hours on a Friday morning. Can you?
Onward and upward!
OR: Stef's Attitude Gets A Lot Better
OR: Anything Is Possible
Each September and October before the race, Frank Lowery, the Silverman Race Director, hosts two supported rides. These rides are free, they are for people racing Silverman, and anyone else who wants to come and ride, whether racing or not. There is a four hour ride in September and a five hour ride in October. There is a sag vehicle that has assorted stuff like water, Gatorade, Clif Bars, salt tabs and a bunch of other stuff. They also have stuff to help with any mechanical issues. This year the ride was co sponsored by the Las Vegas Triathlon Club.
Since my debacle of a four hour ride last weekend (see previous post), my attitude has been in the toilet and my mojo was flushed away. Just like that. Down the toilet. Gone.
The last thing I wanted to do was go out and do another four hour ride, with other people, all of whom are faster than me. I tried to talk with Coach about this without sounding like I was losing it (although I was). Basically I skipped a couple of workouts because I "wasn't feeling well" (although I admitted it was 95% mental) and told her I was not looking forward to the Silverman ride. Truth be told I wanted to skip it. I knew skipping it was not an option and after talking with Coach I did feel somewhat better. Still when I woke up this morning I felt like ass and really REALLY did not want to go.
Things got a tiny bit better when I got there. There were quite a few people, a few of whom I knew. Mike Sullivan from the Las Vegas Triathlon Club, who won a lottery slot to Kona this year! Nick Gallagher, who was in charge of the sag vehicle. Dave Carlson the Tri Club President. All great guys and all of whom I had met last year while volunteering at the Tri Club's mile 7 aid station on the Silverman run course. I also see them out training and at socials from time to time. Tony (my 68 year old phenom training buddy) was also there.
Still though, there is about a two mile climb out of Hemenway Harbor (the site of T1 and the swim start/finish) to get to the main road. That totally sucked and really annoyed the crap out of me. It was too dark to wear sunglasses, yet I wanted to wear them. When the f*ck should I put them on? My legs let me know they were not happy to be climbing this early in the morning. Truthfully, I was disgusted.
Once we made the right turn onto the main road though, things started looking up in a hurry! I found my rhythm. I started taking in my nutrition. I thought about my goals for this ride. And about how I was going to meet those goals.
Tony circled around and joined me. Throughout most of the ride we stuck together. He would pass me on the down hills and seeing him attack those down hills made me braver – I got a little lower into a tuck and did not brake so much. As the ride went on I got progressively braver and hardly touched the brakes at all (my top speed was 35mph which is fast for me)! Then I usually passed him back on the up hills, and so it went. About 10 miles into the ride I heard a familiar voice. It was Izaac! I had not seen him at the start but there he was, passing me, looking strong as always.
Everything about this ride went right and showed me what is possible for me on this course on November 9.
I kept waiting to get tired but I did not. I finished the ride all smiles and full of energy. For the first time ever I felt in control of my ride on this course, rather than the course, with all of its hills, heat and wind (there was no wind today) sapping my energy and stealing my mojo.
All of the training up to this point has been worth it, and I was right to tell myself this week to chill in my head, trust the training, and push forward anyway. I can honestly say now that I am grateful for the grinding hills. They have made me stronger. I have a new outlook on my race now and am thankful for this breakthrough workout.
The workouts this weekend sucked – to say the least.
The culprit? Nutrition.
I'm not talking about the nutrition that we are supposed to ingest while on the bike or running in the heat – oh NO – I actually have those dialed to where I want them eight weeks out from Silverman.
I'm talking about the nutrition that makes up the other 90% of my life – my DAILY NUTRITION.
I'll spare you the details as they are not necessary. Suffice it to say that I would not advise someone to under eat for two days and then attempt a four hour ride. NOT. SMART.
See, doing that makes the ride seem like a death march. And then, when the ride is over, instead of feeling proud and happy to have another long ride in the bag you end up angry and pissed off cause you had no energy, it was 100% your own fault, and OH a four year old on a bike with training wheels could have kept pace with you.
An angry email to coach yielded the expected response of Move On! We can't win every workout. WE SURE CAN'T. Especially if we don't eat enough.
So I took today off to get over myself. And no, today was NOT my specified day off. But when coach writes "things can be moved around" in the training plan, I take liberties. I do feel better for not working out today let me tell you.
This afternoon we celebrated Labor Day by going over to my brother's house for a barbecue. My sister in law is very into fitness and is just getting in shape from having her second baby. On the menu were salmon, brown rice and green beans with strawberries and whipped cream for dessert. Chips and dip too. I am a sucker for chips and dip. I love it almost as much as mac and cheese! After stuffing my face I felt GREAT!
Here is a picture of me and my four year old niece Sarah, sitting outside. The heat broke today. It was actually pleasant to be outside. It's supposed to get back into the 100s later in the week but today was awesome!
