Copying Sarah!

WOOT! Sarah's idea was such a good one that I am copying it!

You will see that I've added a Twitter widget to my sidebar. During Silverman on November 9, Danielle has agreed to update it as Glenn updates her! I'm so excited.

After seeing this plan in action by Sarah's hubby updating on her progress I decided I wanted to do the same.

This does involve a trust issue with Danielle . . . but I trust her enough to get the job done and not say anything too outlandish about me! LOL.

Um, even if she does, WHO CARES! I'll be too busy racing to care!

Glenn does not text. And I'm not going to ask him to that day since he will be out and about following me, eating lunch, taking a nap, or whatever else it is that awesome husbands do during their wife's first HALF IRON distance race!

The updates will also go to my Facebook page . . . . .

Two Weeks!

Guess I just started a countdown.

I'm sitting here choking down my oatmeal and coffee in preparation for my final long workouts before Silverman. An open water practice with swim group followed by a long run. I wonder how swim group will have thinned out now that Pumpkinman is in the bag. Some people signed up for the group to prepare for that specific race, others for Silverman.

Yesterday was the RTC 50 mile ride. It was good. I'd never gone on a large, organized ride like this. It started in downtown Las Vegas, went up Alta until Alta ended, jogged over to Charleston and went out by Red Rock to Blue Diamond, turned around and came back. So gorgeous out there by Red Rock and the weather was perfect! The ride itself was pretty good. I was getting annoyed that it was taking me as long to reach the turnaround as the Pumpkinman course took last week. Thing is, yesterday's course is much easier than Pumpkinman. This attitude lasted a few miles until I hit the turnaround and was on my way back. Then things were fine again.

At this point in my development, 50 miles is still a significant number to ride. And I negative split the course big time because most of the second half was downhill!

My point is, I guess, I have the miles and I have the time in.

The rest of my day yesterday was spent catching up on blogs, watching tv, and eating. Probably much like today will go after I return from working out!

I want to give a huge shout out to Sarah for kicking A$$ and taking names at her first half ironman yesterday! Her husband was kind enough to update her blog and Facebook via Twitter and when I got home yesterday the first thing I did was check out how she was doing. What an unbelievably awesome accomplishment this is Sarah! Please hurry along with your report. And don't be surprised if you get some follow up emails from me. LOL!

Follow Up

Evil Coach Paul made us swim 2 miles today, 800+ of which were sprints.

Then Izaac and I ran a "quick" eight miles.

Stick a fork in me I'm DONE.

For this week.

OMG!

Just looked at Training Peaks.

The hard evidence, starting me in the face in black and white, proclaiming that everything is now programmed up to and including Silverman caused me to have a mini freak out!

Note: I said mini freak out.

Freak outs are a normal part of my behavior so it's just as well to get it over with now. However, even though freak outs are normal for me I don't think I am going to have any more of them. They sap too much energy.

I read Chris Sweet's blog last night (he just raced in Kona) and something he said in his race report really hit home with me:

I have never had a problem sleeping the night before a big race. I'm very conscious of how hard these races are and how important it is to not waste energy by being nervous.

AMEN TO THAT!

How I think and act these next two weeks is totally under my control. And while I'm not going to make some grand sweeping proclamation or set a "goal" here that I'm not going to freak out anymore, I know inside myself that I have what it takes to have a successful race on November 9. I have been mercifully calmer about everything for the past couple of weeks and I choose to continue that behavior. I've also been sleeping extremely well too. And eating well. And working out well. And having fun with my friends, tri and non-tri alike.

So there you have it.

I am ready. I'll be ready tomorrow, the next day, all the way up to November 9.

Time for my run now. I'm taking Brinley with me. J

Pumpkinman!

4:12:07!

Despite coming in over my goal time of 3:59:59 (lol) this race was a success and I'll tell you why!

Swim: 39:43

A PR by a few seconds over the Lake Las Vegas triathlon even though I swam off course. The course was diamond shaped and during the last quarter I drifted too far to the left. It happened pretty quickly too. Sometimes I get a bit lazy about sighting. If I'm in a good rhythm I don't sight as often as I should. I was in a good rhythm and suddenly noticed there was no one around me anymore. What? All those folks I was with could NOT have outswum me in such a short time. WHAT is up? Popped my head up and saw them all off to the right, swimming on course. Oh crap! So I corrected and figured it added a few minutes to my time. I was expecting to see a swim time of over forty minutes so this was a nice surprise.

Lesson learned: stick to the sighting plan because it works!

The water was perfect once again and this was a nice swim. I really enjoyed it. There was a handful of us women 40 and over, along with the relay teams and we were the very last to start. It was a bit strange and funny. This race had 1500+ athletes and when all was said and done, the venue went from packed to empty. There we were, a pretty small group, gigging and waiting for the horn to go off. It was a lot of fun.

Bike: 2:12:35

This is not a numbers PR. But mentally it IS a PR. Pumpkinman is hands down the toughest bike course out here for this distance. The last five miles are all uphill, with three sections that are especially difficult, the rest of it a grinding, speed eating stretch up Highway 93. I did as Liz said on this ride. I rode like I didn't have to run after. Although I have no proof, I know in my gut that I rode the first part of the course faster than I've ridden out there before. My time when I hit the turnaround was a pleasant surprise. My time when I hit the guard gate to begin the long climb was also a pleasant surprise. Had the race ended there I would have had a PR. But I'm glad it didn't end there because I got a chance to work on my mental strategy for Silverman and to see how strong my legs have become.

Pumpkinman is a course that I avoid like the plague in training. Just ask Izaac. Whenever he suggests riding the Pumpkinman course, I say I don't wanna! The last time I rode the course was with Tony. I had to stop and rest a few times and walked my bike up the last hill. That really sucked. So I knew I would have to talk myself through those hills.

But first, there was the first 20 or so miles of the course. NO BRAKES! The big scary downhill that I usually brake on – NO BRAKES. I knew this would happen eventually and yesterday was great timing! I got to it, started to grab the brake, and then said f*ck this bitch, I'm going for it. So I moved out to nearly the center of the lane and let it rip. There was a car behind me but I knew he was watching me, I knew it was okay. I let it rip and as soon as I could pulled to the side, the car gave a courtesy honk as he passed, and I worked my momentum up the next hill. It wasn't scary. Proof positive that by doing this stuff enough times eventually I will break through.

My new bike fitting has made the aero position comfortable. So I was aero and playing leapfrog with a couple of girls. I eventually ditched them. Which was awesome! I am so tired of everyone biking effortlessly away from me. Not this time! I still came in last in my age group and near the bottom of the Olympic list as a whole. That is something I want to address next year. But what the age group data tells me is that these girls I was racing on the bike course were younger, which means they started swimming before me and I caught them on the bike! WOOT!

The first hill climbing out the park after the guard gate was tough. It was pretty awful actually. Half a mile or so prior I began talking to myself about it. Nothing but positive strong thoughts. So when I saw a couple of people walking I just kept pushing and passed them. The grind up 93 was a welcome break (of sorts) and I did my best to not look too far ahead. I got passed by a number of Halfmax athletes and passed one other Olympic athlete. A couple of miles up Highway 93 and we get diverted to a portion of the River Mountain Trail Loop. It was here that I saw myself two years ago. There was one lone sprint athlete huffing and puffing her way up the trail. Two years ago I was that lone sprint athlete getting passed by all the Olympic distance people. I said "good job" as I huffed my way past her and she said "thanks good job too."

Not soon enough, we veered left off the endlessly grinding trail into the tunnel that crosses under the highway. Tiny break as the tunnel is relatively flat. Immediately coming out of the tunnel there is a nasty steep switchback climb that isn't overly long but required me to get out of my saddle. This hurt, but at the same time gave me a chance to stretch my legs. Off of that climb into a long flat parking lot where we ride to the end and back. THANK GOD for a break. Go into aero, spin the legs and get ready for the last hill. This last hill is an 8% grade into Boulder City. I stared at the white line the entire time repeating I can do it I can do it I can do it over and over again. The only time I looked up was to pass a couple of people. Out of the saddle a couple of times but I mostly remained seated. Staring at the white line. Then I MADE IT. Crested the hill and saw Glenn waiting for me where he snapped the photo that you see at the top of this post. I cried with relief that it was over and I had made it without copping out once. Got into aero and started spinning toward transition.

Run: 1:11:18

Starting the Run. I'm pretty sure my smile here is fake. I got a couple of nice comments on the bright orange PumpkinJersey. A volunteer on Highway 93 said I was wearing a "cool Halloween outfit" and a Halfmax athlete who passed me on the run said it was "perfect."

This is a PR all the way baby! I beat my Midway time by almost four minutes, and that run followed a much much MUCH easier bike course! Finally, I put together a run that is respectable and in line with my quest for constant improvement! Woo Hoo!

It hurt too. I so badly wanted to walk so many times but I forced myself to run the entire time walking only through the aid stations (which has always been in my plan). The course is relatively easy and my intimate knowledge of the route did help immeasurably. At one point I got a side stitch but just kept going. I dilly dallied a little at one aid station and look forward to working on details like that next season. My legs felt tired but more than capable! At one point I was counting my foot strikes 1-10 repeatedly. Another time I babbled on in my mind I love myself I can do this I love myself I can do this. That went on for quite awhile. Some parts of the run felt decent. Other parts absolutely sucked. But I ran the whole way, kicked it in to finish strong, and I'm proud. The fact that I averaged 11:30 per mile is respectable for me and represents my forward progress in this sport.

Working hard to finish strong

In conclusion I am happy with this race and am very happy to be going into Silverman so well prepared. At a party last night I was talking with a friend who was recently in a car accident. She is on crutches and some muscles in her legs have atrophied. She goes to physical therapy and has some type of shock treatment in hopes of waking the muscles up again. There is hope but she will probably be in therapy for quite awhile. I started to tear up again thinking about how my legs just got me up all of those hills, not only yesterday but all season. I am grateful for what I have and where I am even when I come in last.

P.S. Those beyotches in the 40+ age groups are fast! I do want to catch some of them next year (lol)! And of course I mean beyotches with all due admiration and respect. What I really mean is I want to be one of those fast
beyotches!

Danielle told me to make a face so I did. Brinley didn't care she's such a sweetie!

Quick Pre Pumpkinman Post

Brinley and I just got back from lunch and packet pickup for Pumpkinman.

See, the park where the expo and finish line and T2 are is less than a half mile from my house! So I took Brinley and we walked over. Pick up was a breeze – it was not too crowded and I met some nice people from out of town. Filled them in on the course. Told them how to get out to Lake Mead to preview the swim and bike courses. Gave them suggestions of where to eat dinner tonight.

I remember two years ago I agonized over what I thought I needed in my Run Gear bag! In addition to the 2006 Pumpkinman being my first triathlon, it is also a point to point race. I feared so much that I had forgotten something or was missing something. For that race I did not have my tri bike – I rode my K Mart mountain bike – thus I wore my running shoes for the bike and the run. So there was nothing but a hat in my Run Gear bag. OMG! It was sooooo stressful. I convinced myself I was missing something.

Fast forward to today. I have come a long way. Thank goodness!

This being my fifth Olympic distance race of the year I mercifully did not have to agonize or even think about what went into my run gear bag! Or about what I'm taking to T1 tomorrow! Instead I feel relaxed, anxiety free, and ready to race. Oh and my jersey is bright orange for PUMPKINman!

I feel like I have something to prove to myself with this race. That I can push myself through discomfort and break through to a new level of performance and pain management and grit and determination and all that other stuff that I want myself to be more of. I am knocking on the ceiling of some of this stuff and I just need to break through! Where better than to do that but in my own backyard, on my own run course, on a bike course that I've biked many times, and with my newfound swim confidence. And when better than NOW, three weeks out from The Biggest Race Of My Life – Silverman!

The weather looks NICE. It should be pretty still and nice in the morning, warming up to the 80s by the afternoon.

My wave starts at 8:15 am. Kinda late, but hey I don't mind!

Liz told me to bike like I don't have to run after, and then put my head down and run and drive myself to that finish line.

I want to break four hours on this course.

I think I can do that.

'Tude

My bad attitude has been out in full force the past few days. I can't seem to get motivated to train and when I do it feels half assed.

Well, except for Saturday's open water swim. The difference there is that it was a tri group swim and Coach Paul kicked our asses. Which was very good! Can't say enough good things about Coach Paul and Coach Kara. I hope they put other groups together like this next season. If they do I am so there!

After the swim . . . . I cut my 40 mile Saturday ride way short (not gonna say exactly how short but it was chopped short believe me), and yesterday's sixty minute run felt sub-par except for a few minutes mid run when I felt good. Oh and I cut that to 52 minutes. Coach Kara invited me to ride with her and her friends on Sunday to make up for Saturday's ride, and Izaac and Kelly invited me to run with them. Uh . . . . nope. I preferred to be a loner and half ass things all by myself. Thanks though guys, we're almost there! J

Coach Kara and Izaac are doing the Half Silverman too and Kelly will be out cheering! YAY!

So here's where I'm at:

I know that I can go the distance at Silverman -- SO I have less fear than before. Granted I've not put the three distances together yet (that will happen for the first time on race day) so I'm a little nervous for that, but the bottom line is that I know I can do it. How well I do it could be debated from now until the cows come home but I would just prefer not to! I'm tired of the nervousness, the anxiety, the thinking!

I just want to do the rest of the training, taper, and have a good race! A good race for ME!

So my half assedness of last week hasn't wilted my confidence that much. I just feel "off." And that happens to everyone. So . . . . SIGH.

P.S. I haven't forgotten I've been tagged! I'm a little behind in my reading and commenting but I'll do a fun tag post later in the week. J

Mid Week Mish Mash

Yesterday (Tuesday) I had a 13.1 mile run on the schedule. Coach moved this run to early in the week to allow a bit of extra recovery time since I have one more Olympic distance race on October 18 before SILVERMAN! The run yesterday went well. It had been a long time since I've run that distance and I came within five minutes of my time from Six Tunnels back in March. I was pleased with the effort.

October 18 is Glenn's and my five year anniversary, the day of Pumpkinman, and the day of Jim and Andrea's pig party, which is an event in itself (roasted pig, tons of food, booze and friends!).

Pumpkinman was the first tri that I ever did two years ago (the sprint distance). It's a tough race. The bike course climbs out of the Lake Mead National Recreation Area into Government Park in Boulder City. It's quite a climb. The run course goes through my neighborhood and winds around Adams Boulevard, turns and comes back. I run the course or parts of it quite often during training.

SO, comparing Pumpkinman to the Las Vegas Triathlon, which I felt was a mixed bag in terms of my results and mental fortitude, I would say the swim is the same (it is in the same spot and the water is what it is on race day), the bike course is tougher, and the run course is easier. Coach has given me some time goals to shoot for and rather than over analyze them to death or come up with reasons why they may not be possible I'm just going to go for them. HELL WHY NOT??

I may or may not post those goals here later.

Pumpkinman will be a good opportunity once again to practice pushing myself and also to stay in the moment.

I got a new bike fitting today and feel much more comfortable in the aero position. My 90 minute ride tomorrow will I hope further confirm that. Then I will be able to test the new fit further at Pumpkinman.

Then, heck, Silverman will only be three weeks out at that point. Wow. All of the time and training and energy spent and it's almost here. I feel calm. I feel good.

Some Hilly Workouts

Hilly water, hilly roads.

Got to the lake yesterday for the tri swim group workout and it was breezy and the lake was choppy. THANK GOD. I've needed to practice in chop! It was not as bad as the lake sometimes gets, but "bad" enough to boost my confidence after swimming in it for an hour. Joining the tri swim group is one of the best things I have done this season. Coach Kara and Coach Paul really know WTH they are doing when it comes to coaching. We swam with the chop, against the chop, and perpendicular to the chop. Enough for me to know that I CAN DO IT no matter what the water looks like on the morning of November 9!

Today was a 56 mile ride followed by a 3.1 mile run. The ride had some good parts, and some sucky parts. At points it felt quite long, like drudgery, and I felt flat and not in command of the course. At other points it felt fine. This was the second Silverman supported ride so there were quite a few riders out there, and excellent SAG support. I rode alone (Tony is on vacation) and was glad for the opportunity. Sorted some things out mentally just after the halfway point and kept grinding away. Just kept pedaling. Except when I had to stop to pee. Not sure what's up with that but I stopped three times to pee – twice in the bathroom at the scenic overlook and once behind some scant shrubbery off the side of the road. On my last long ride (4 hours) I didn't pee at all. I think that's because it was way hotter that day and I used up all the fluids I drank? Not entirely sure. I kept drinking today, even though I kept having to pee!

Yes it is finally cooling down here. It was "chilly" this morning, in the 60s. It warmed up to probably the mid 80s by the time I was off the bike and starting to run. There was only a slight breeze throughout the morning.

Izaac and I ran 3.1 miles after the ride. Coming off the bike, I. FELT. FABULOUS. Izaac and I pushed the pace for20 minutes and the rest of the run was a nice easy warm up and cool down. I know my nutrition plan on the bike has been working but frankly I was surprised to feel that good running off the bike after 56 miles. This makes me very, very happy!

Only five weeks to go! FIVE WEEKS!