Hi Folks,
Well, I was in San Diego all week for the NACURH 2010 conference with some of Berkeley's student leaders so I missed all the workouts for the week. It's ok, because I knew I was returning back to a major weekend - the triple brick workout.
Saturday - I went up to swim the Vineman Course. It was the first time I got to preview the venue and the course. I'm really glad I did. I tried a sleeveless wetsuit for the first time too. The water was nice and warm. I was alittle discouraged because on the way out, I really felt like I was dragging. At times, I was grabbing dirt from the bottom of the river, but the majority of time, the river was full. I finally made it to the turn-around and I looked at my watch - "what, 34 minutes -damn." I saw my swim coach and she informed me there was a current and to time myself on the way back. Ok - so I did. This time it took me 21 minutes to return to the start. Whew - I felt better about my swim then and it was a good thing for me to remember on race day. I couldn't see the current but I sure felt it on the way out.
Sunday - my day started off really early as I left the house at 6:30am for my 1 hour up to Yountville City Park. I had a 9 hour workout ahead of me, 2 hours bike ride followed by a 1 hour run X 3. As i arrived at the park, it was great to see my old cycling Coach, K.Sue and some members of my previous cycling team.
I head down to transition and start setting up my stuff. I put on a ton of sunscreen because the temps were gonna get up to about 100 degrees later in the day. I was shining from all the sunscreen I put on. 8am rolled around and it was time to go. My strategy was to take the first brick (3 hours) nice and slow. I felt confident about my nutrition plan so it was gonna test it out. The first 10 miles of the bike ride was flat and directly in the sun. Then, there was some shade and there were some hills to climb. All was fine on the first round. I get back in 2 hours and switch to my run gear. I head out and planned to walk the first run and see what happened on the next two. All was well and I made it back to transition in an hour. Time to switch to my bike gear again and re-apply sunscreen.
I head back out for round two on the bike and all is good. I didn't make it as far as I did the first time, but it's ok. So far, everything is working according to plan. I make it back to transition in 2 hours and put on my run gear again. All I wanted was a cold, wet towel to put around my neck for a minute and Mama Yosh had them. Wow that felt amazing right about then. I decided I was gonna walk again because my hip flexor was alittle tight on the walk but wasn't bothering me on the bike so I was happy about that. I got my power bar out to get some calories in and I had to force myself to eat it. I'm thinking, I know it's hot, but I need the calories to continue.
I make it back to transition in an hour and put on my bike gear again along with more sunscreen. Ok, it was getting hot now and I've been working out for 6 hour so far.
I head back out on the bike for my third and final round. All was good for about 10 miles, then I tried to take some of my liquid fuel and I thought I was gonna throw up. Hmmm.... ok what to do. I need calories but can't seem to take them in. I made it to the water stop and decided I was gonna turn around even though I still had 10 minutes left until my official turn around time. Just then, a stranger rolls in with another teammate and tells us to not quit. He had just been diagnosed with a terminal form of cancer 6 days ago and he was out riding his bike while he still could. Well shit - I can't turn around now so I continued on for my 10 minutes until my official turn around time. He came at the right time and provided us some much needed inspiration.
I turn around and start to head back to transition. I have 1 hour to go and i am re-inspired to finish my bike and one more run. I'm drinking my salt water, trying to drink some calories but I couldn't get the calories in. My plan isn't working that well. In 100 degree temps, people can not take in and digest as many calorie as they normally can.
The last 5 miles of my ride were not pretty. I was out in the open with no shade, could not get calories in me so I just drank my salt water. I was sweating really good and then I stopped sweating for a few minutes. Ok - that made me nervous. So, I drank more, pedaled less and continued until I made it back to transition. At that point, I knew I was done for the day. All i wanted was a cold, wet towel to put on my head and some real food. My body has never rejected the fuel I use during workouts until that workout. I hit the wall and due to the heat, I ended my day so I wouldn't get heat exhaustion. After an hour of sitting with a towel around my neck and eating half my sandwich, I felt normal again. Wow - that was a hard-ass workout and the heat made it even more challenging, but i completed 3 bike rides and 2 runs in 8 hours. This weekend was one for the record books - weather, distance, duration, and we are moving into the July training calendar.
To top off the weekend, I was awarded the Iron Spirit Cape - it is awarded to someone who shows Iron spirit to the team and each person adds something to the cape and it's gets passed to another person until the season is completed.
Here's to a great week ahead.
Cheers,
Dana
Tuesday, June 29, 2010
Wednesday, June 16, 2010
Week #32 - Recovery Week
Hello All,
This is a much earned recovery week. Although, only Ironteam peeps would have an 18 mile run as a workout at the end of a recovery week. I'll talk about that in a minute. Here is how my week played out:
Monday - off
Tuesday - I dyed my hair purple and green for the winner of my fundraiser. It looked great for a few hours and then the purple started to blend with the green and create a third color. By the time I got to my evening workout, the green wasn't so green anymore. :-( The workout was suppose to be 30 min bike and 30 min run, but I decided to bike for an 1hr up Mt. Diablo. I mean I didn't do Mt. Diablo during Saturday's ride and my right hip flexor is alittle tight and it doesn't bother me on the bike but it does on the run. I made it up to the 1000 ft sign. Then my teammates bought me my salmon dinner for my birthday. It was very sweet and touching.
Wednesday - my hair is even less green now. The purple is taking over. When it gets wet, I still have purple coloring come off on the towel. Great and I had to a swim marker to complete. I completely my swim marker, 3 x 900, at the Hearst Pool. I even wore my swim cap home because I didn't know what the pool water would do to my hair. LOL. After reflecting on my times, I was very pleased with them and even more with my consistency. When I noticed my stroke shortening, I envisioned my swim coach saying to me, Long, Strong and Smooth and I was able to adjust my stroke when I felt my form wane. That is critical and will go along way for me on race day.
Thursday - I did 45 min of cardo on the flo rider at the gym and then worked out with my trainer. We did a number of leg exercises and incorporated core exercises into the workout.
Friday - was athlete's choice day so I decided I would set up an appt to put my aerobars on my bike. I arrived at the SF Sports Basement on Bryant for me appt and I was so excited. My excitement turned to frustration and disappointment real quick. The guy fitting me was not my regular guy who I really like. This guy didn't seem like he wanted to put the aerobars on. There was a whole lot of dialogue between me and the guy and he wanted to change a number of things to compromise the road bike position for the aero position. Bottom line - there were too many changes too close to my race day so I didn't put them on. As a matter of fact, I returned them and got a wireless computer with cadance so that was the positive thing out of the day.
Saturday - I ventured over to Aquatic Park because Sedonia was offering to give swim technique. The workout was an hour open water swim. There was also a 30 mile bike ride on the calendar for today but since I don't enjoy riding in SF, I planned to return to the East Bay for my ride.
So, I get in the water, which was very cold. (I'm been swimming in much warmer open water lately). Sedonia was planning on pulling us in one by one to give us feedback on our technique. Off I go and then stop because the water was hurting my face. Off I go again and then stop. This was my pattern until I got use to the water, i.e. numb. I make it out to the first buoy. I round the corner and bam, I get hit in the face with a wave. I start swimming again and bam another wave hit me in the face and I swallowed salt water. This happened over and over to me throughout the hour. I got tossed around like a toy boat out there. I was the last one to get stroke feedback so I was out there for an hour and almost swam a mile.
Sedonia said the look on my face when I came into her area for the feedback made her feel like the meanest coach ever. I don't even remember making the face. I was just soooo tired from being tossed around and swallowing water and coughing it back up. The feedback on my stroke was very helpful so I'm glad I went over to get it.
I returned to the East Bay and was getting ready for my bike ride. I had to eat again so we went out to brunch. After brunch, it hit me - I was soo sleepy. I was even closing my eyes at the table. Change of plans, I was gonna nap for an hour and then got for my 30 mile bike ride. HAHAHAHAHA I slept for 5 hours. I was exhausted.
Sunday - 18 mile run was scheduled but since I didn't get my bike ride in the day before, I was gonna ride. So, I met my teammates at our meeting location and went on a bike ride, working on lactate threshold intervals at points in the ride since it was a very flat course. I'm very glad I decided to bike ride vs run.
After the ride, I wanted to do something that I had never done before or been, since it was Father's Day, so we went to Santa Cruz for the afternoon. Being on the boardwalk brought back soooo many memories of when my family would go to the Jersey Shore. We saw the Pirate Boat ride and that was one of my dad's favorite rides. It was a great day to play and to remember.
I am heading to San Diego tomorrow morning for the NACURH Conference and I doubt I will be getting in the workouts. It's ok, I'm not gonna lose my fitness if I take three days off. Besides, I have the famous triple brick workout (9 hours) the weekend I return.
Here's to a great week ahead.
Cheers,
Dana
This is a much earned recovery week. Although, only Ironteam peeps would have an 18 mile run as a workout at the end of a recovery week. I'll talk about that in a minute. Here is how my week played out:
Monday - off
Tuesday - I dyed my hair purple and green for the winner of my fundraiser. It looked great for a few hours and then the purple started to blend with the green and create a third color. By the time I got to my evening workout, the green wasn't so green anymore. :-( The workout was suppose to be 30 min bike and 30 min run, but I decided to bike for an 1hr up Mt. Diablo. I mean I didn't do Mt. Diablo during Saturday's ride and my right hip flexor is alittle tight and it doesn't bother me on the bike but it does on the run. I made it up to the 1000 ft sign. Then my teammates bought me my salmon dinner for my birthday. It was very sweet and touching.
Wednesday - my hair is even less green now. The purple is taking over. When it gets wet, I still have purple coloring come off on the towel. Great and I had to a swim marker to complete. I completely my swim marker, 3 x 900, at the Hearst Pool. I even wore my swim cap home because I didn't know what the pool water would do to my hair. LOL. After reflecting on my times, I was very pleased with them and even more with my consistency. When I noticed my stroke shortening, I envisioned my swim coach saying to me, Long, Strong and Smooth and I was able to adjust my stroke when I felt my form wane. That is critical and will go along way for me on race day.
Thursday - I did 45 min of cardo on the flo rider at the gym and then worked out with my trainer. We did a number of leg exercises and incorporated core exercises into the workout.
Friday - was athlete's choice day so I decided I would set up an appt to put my aerobars on my bike. I arrived at the SF Sports Basement on Bryant for me appt and I was so excited. My excitement turned to frustration and disappointment real quick. The guy fitting me was not my regular guy who I really like. This guy didn't seem like he wanted to put the aerobars on. There was a whole lot of dialogue between me and the guy and he wanted to change a number of things to compromise the road bike position for the aero position. Bottom line - there were too many changes too close to my race day so I didn't put them on. As a matter of fact, I returned them and got a wireless computer with cadance so that was the positive thing out of the day.
Saturday - I ventured over to Aquatic Park because Sedonia was offering to give swim technique. The workout was an hour open water swim. There was also a 30 mile bike ride on the calendar for today but since I don't enjoy riding in SF, I planned to return to the East Bay for my ride.
So, I get in the water, which was very cold. (I'm been swimming in much warmer open water lately). Sedonia was planning on pulling us in one by one to give us feedback on our technique. Off I go and then stop because the water was hurting my face. Off I go again and then stop. This was my pattern until I got use to the water, i.e. numb. I make it out to the first buoy. I round the corner and bam, I get hit in the face with a wave. I start swimming again and bam another wave hit me in the face and I swallowed salt water. This happened over and over to me throughout the hour. I got tossed around like a toy boat out there. I was the last one to get stroke feedback so I was out there for an hour and almost swam a mile.
Sedonia said the look on my face when I came into her area for the feedback made her feel like the meanest coach ever. I don't even remember making the face. I was just soooo tired from being tossed around and swallowing water and coughing it back up. The feedback on my stroke was very helpful so I'm glad I went over to get it.
I returned to the East Bay and was getting ready for my bike ride. I had to eat again so we went out to brunch. After brunch, it hit me - I was soo sleepy. I was even closing my eyes at the table. Change of plans, I was gonna nap for an hour and then got for my 30 mile bike ride. HAHAHAHAHA I slept for 5 hours. I was exhausted.
Sunday - 18 mile run was scheduled but since I didn't get my bike ride in the day before, I was gonna ride. So, I met my teammates at our meeting location and went on a bike ride, working on lactate threshold intervals at points in the ride since it was a very flat course. I'm very glad I decided to bike ride vs run.
After the ride, I wanted to do something that I had never done before or been, since it was Father's Day, so we went to Santa Cruz for the afternoon. Being on the boardwalk brought back soooo many memories of when my family would go to the Jersey Shore. We saw the Pirate Boat ride and that was one of my dad's favorite rides. It was a great day to play and to remember.
I am heading to San Diego tomorrow morning for the NACURH Conference and I doubt I will be getting in the workouts. It's ok, I'm not gonna lose my fitness if I take three days off. Besides, I have the famous triple brick workout (9 hours) the weekend I return.
Here's to a great week ahead.
Cheers,
Dana
Wednesday, June 9, 2010
Week #31
I enjoyed my rest day on Monday, but the sunburn is now present. There was a strip right where my bike shorts ended that got missed with sunscreen and there is even a blister now. That is the worst thing that hurts on my body.
Tuesday I got my swim in and a 60'bike ride up Old Tunnel Road. I was extremely excited because I was able to ride up Tunnel Road in one gear harder than I normally do and I got further than I have ever gotten before. On the way down, my teammates and I stopped to take a photo of us and the sunset.
Wednesday was a scheduled track workout, but my sunburn and blisters were hurting so I decided to get another swim workout in.
Thursday was a scheduled brick workout, but Roe scheduled a deep tissue massage as a present for my birthday so I went with that option. 11:59pm was also the deadline for my hair fundraiser - people to got pay to vote and decide what I should do with my hair. The three options were: 1. Shave head, 2. Mo-Hawk, 3. Purple/Green dye.
Friday was my 31st birthday! I was hoping to find what the result of my fundraiser but it was too close to call. I had to wait for the last minute donations to clear before I could identify the option that won. Instead, I had work training all day and my colleagues surprised me with a cake and an very generous gift. We went out to dinner so I could prepare for my 60 miles bike ride in the morning - Tour of the East Bay Alps.
Saturday morning I was up at 5:00am because I had to leave the house at 6am to get to Heather Farms and be ready to roll by 7:00am. Now there was the first wild fire of the season in Walnut Creek the day before so we weren't sure if we could ride the intended route. Coach Mike created an alternative route just in case the road was still closed but we wouldn't know that until more later in the day.
The bike ride started out fine. I knew it was gonna be a really hot day so I had been hydrating for a few days. I put on a TON of sunscreen and even wore long bike pants so my current sunburn did not have direct contact with more sun. About 5 miles in we start our first little hill climb. I could feel the soreness in my legs already. Then all the sudden, I kinda swallowed a bug but it didn't go all the way down and got stuck in my throat. Now mind you, I am still trying to pedal up alittle hill. I started gagging and had to stop. Fortunately, one of my teammates Carol, stopped with me and waited while I attempted to get the bug out. It finally came out and it was a terrible feeling. The group was ahead of us by now and Carol and I started back on the course.
We stopped in the town of Clayton to fill up our water bottles and use the restroom because we did not have access to water for the next 14 miles. That 14 mile stretch was Morgan Territory Road and that was the first of our Alps. It was so hot, there were so many hills and it was too early for me to be sweating that much. But I kept going, one pedal stroke after another. The damn road never ended. Just when I thought I was at the top, the road curved around the side again. Then I saw three people walking a dog and I knew I was close to the water stop which was at the top of this nasty hill. I later found out this was where 3 of my teammate fell. Two got up and road on but one had to go to the hospital but is ok.
So, I get to the top of the hill, hear my teammates cheer my name and the only thing I could do was stick my tongue out. Then Coach Mike said, "Happy Birthday" and my reply was, "Happy Fucking Birthday to Me". Yep that statement explained it all.
I refilled all my water supply and I talked with Patty who was the one needing to go to the ER. I rolled on forgetting one of my water bottles that had my liquid food in it. DAMN! I didn't realize this until after the amazing downhill I experienced. I was almost at the end of the downhill when I bee got caught between my skull cap and my helmet. I tried to get it out with one hand but I started to wobble so I just got both hands on my handlebars. The damn thing stung me right about the ear. Les came by about 3 minutes later and he had to take his route map to get the stinger out. I got the full dose of poison and did that ever sting. I continued on and when I saw a sag vehicle, I got some ice to put on it. Just then a whole bunch of antique cars came rolling down the road and that was so sweet to watch.
I was on some familiar roads and the wind was REALLY picking up. I was riding leaning over to the side just to stay upright. I was behind the rest of my teammates and it was getting late. I wasn't sure if my knee would be able to handle the climb up Mt. Diablo which was the second Alp in the ride. I found out that a number of my teammates were opting out of the Mt. Diablo climb so I wanted to go with them on the alternative route. I was sagged forward a few miles so we could all ride together. The six of us road back in the 20 miles together. We then cheered on the rest of our teammates that were still out there.
Coach Dave had arranged for a shopping party from 2:30-5pm at Sports Basement but he also ordered pizza. So, as soon as Patty arrived back from the hospital, we all went over to SB. Little did I know that Roe had planned a surprise birthday party for me there and all my teammates knew about it. That was such a sweet gesture and after my teammates endured a day of heat, hills, wind, falls, flats, they still hung out for my birthday. I was really touched. I then too advantage of the shopping party and bought some aerobars.
Sunday was supposed to be a run, but I opted for an additional rest day and was able to identify the winning option from my fundraiser - purple/green dye by only $20.
Here's to a great week ahead and a new do for me.
Cheers,
Dana
Tuesday I got my swim in and a 60'bike ride up Old Tunnel Road. I was extremely excited because I was able to ride up Tunnel Road in one gear harder than I normally do and I got further than I have ever gotten before. On the way down, my teammates and I stopped to take a photo of us and the sunset.
Wednesday was a scheduled track workout, but my sunburn and blisters were hurting so I decided to get another swim workout in.
Thursday was a scheduled brick workout, but Roe scheduled a deep tissue massage as a present for my birthday so I went with that option. 11:59pm was also the deadline for my hair fundraiser - people to got pay to vote and decide what I should do with my hair. The three options were: 1. Shave head, 2. Mo-Hawk, 3. Purple/Green dye.
Friday was my 31st birthday! I was hoping to find what the result of my fundraiser but it was too close to call. I had to wait for the last minute donations to clear before I could identify the option that won. Instead, I had work training all day and my colleagues surprised me with a cake and an very generous gift. We went out to dinner so I could prepare for my 60 miles bike ride in the morning - Tour of the East Bay Alps.
Saturday morning I was up at 5:00am because I had to leave the house at 6am to get to Heather Farms and be ready to roll by 7:00am. Now there was the first wild fire of the season in Walnut Creek the day before so we weren't sure if we could ride the intended route. Coach Mike created an alternative route just in case the road was still closed but we wouldn't know that until more later in the day.
The bike ride started out fine. I knew it was gonna be a really hot day so I had been hydrating for a few days. I put on a TON of sunscreen and even wore long bike pants so my current sunburn did not have direct contact with more sun. About 5 miles in we start our first little hill climb. I could feel the soreness in my legs already. Then all the sudden, I kinda swallowed a bug but it didn't go all the way down and got stuck in my throat. Now mind you, I am still trying to pedal up alittle hill. I started gagging and had to stop. Fortunately, one of my teammates Carol, stopped with me and waited while I attempted to get the bug out. It finally came out and it was a terrible feeling. The group was ahead of us by now and Carol and I started back on the course.
We stopped in the town of Clayton to fill up our water bottles and use the restroom because we did not have access to water for the next 14 miles. That 14 mile stretch was Morgan Territory Road and that was the first of our Alps. It was so hot, there were so many hills and it was too early for me to be sweating that much. But I kept going, one pedal stroke after another. The damn road never ended. Just when I thought I was at the top, the road curved around the side again. Then I saw three people walking a dog and I knew I was close to the water stop which was at the top of this nasty hill. I later found out this was where 3 of my teammate fell. Two got up and road on but one had to go to the hospital but is ok.
So, I get to the top of the hill, hear my teammates cheer my name and the only thing I could do was stick my tongue out. Then Coach Mike said, "Happy Birthday" and my reply was, "Happy Fucking Birthday to Me". Yep that statement explained it all.
I refilled all my water supply and I talked with Patty who was the one needing to go to the ER. I rolled on forgetting one of my water bottles that had my liquid food in it. DAMN! I didn't realize this until after the amazing downhill I experienced. I was almost at the end of the downhill when I bee got caught between my skull cap and my helmet. I tried to get it out with one hand but I started to wobble so I just got both hands on my handlebars. The damn thing stung me right about the ear. Les came by about 3 minutes later and he had to take his route map to get the stinger out. I got the full dose of poison and did that ever sting. I continued on and when I saw a sag vehicle, I got some ice to put on it. Just then a whole bunch of antique cars came rolling down the road and that was so sweet to watch.
I was on some familiar roads and the wind was REALLY picking up. I was riding leaning over to the side just to stay upright. I was behind the rest of my teammates and it was getting late. I wasn't sure if my knee would be able to handle the climb up Mt. Diablo which was the second Alp in the ride. I found out that a number of my teammates were opting out of the Mt. Diablo climb so I wanted to go with them on the alternative route. I was sagged forward a few miles so we could all ride together. The six of us road back in the 20 miles together. We then cheered on the rest of our teammates that were still out there.
Coach Dave had arranged for a shopping party from 2:30-5pm at Sports Basement but he also ordered pizza. So, as soon as Patty arrived back from the hospital, we all went over to SB. Little did I know that Roe had planned a surprise birthday party for me there and all my teammates knew about it. That was such a sweet gesture and after my teammates endured a day of heat, hills, wind, falls, flats, they still hung out for my birthday. I was really touched. I then too advantage of the shopping party and bought some aerobars.
Sunday was supposed to be a run, but I opted for an additional rest day and was able to identify the winning option from my fundraiser - purple/green dye by only $20.
Here's to a great week ahead and a new do for me.
Cheers,
Dana
Week #30
Unbelievable - it has been 30 weeks already. I'm about to hit the single digits until race day - yep 9 weeks and counting down. This week is not a terribly heavy load because I need to be well rested for the 3/4 iron training weekend ahead.
I had a good swim on Tuesday morning followed by a steady hill climb up Mt. Diablo in the evening. I was trying something new - I was wearing a pair of tri shorts under my cycling shorts to see if that might work for 3/4 iron weekend. I went further up Mt. Diablo than I have ever gone before and even pasted a motorcycle on the way down. How sweet is that?
Wednesday and Thursday were scheduled run workouts but I got another PT session in and wanted to rest my knee for the weekend, so I did.
On Friday, I drive up to Clear Lake. I wanted to get settled and prepared for my early events on Saturday morning. Here's were the events for the weekend:
Saturday: 2 mile swim followed by a 100 mile bike ride and a BBQ to end the evening
Sunday: 16 mile run or 3 hours, whichever came first
On Friday, my swim coach got in the water with me to show me the semi-catch-up stroke so I can extend my stroke. The demo was going well until I step on something in the water. I didn't know what it was and just shook it off. My plan for the swim was to stay long, steady and strong. I was up at 4am on Saturday to eat breakfast and get ready for my swim start. We had to drive from the hotel to the starting point, set up transition, get in the wetsuit and get instructions on the course. All i had in my head was stay long and strong. My plan worked! I completed my longest open water swim at 2 miles in 1 hour and 24 minutes - 6 minutes faster than I thought I would be.
As soon as I got out of the water, I hurried to transition and began to get ready for the bike ride. I took my wetsuit off and put on my cycle shorts over my wet tri shorts. I put on my bike jersey and had a teammate spray me down with sunscreen. Helmet on, camelback on and out i went on a 100 mile bike ride. At first, my legs felt weird, like i could feel each muscle fiber in my quads. I just kept cycle one revolution after another. It was going to be a beautiful day, I could tell.
This ride was a VERY challenging century. There were some sleep climbs on this ride. I was riding with 3or 4 other teammates and we were about to start the hills section of the course. For various reasons, all of them got sagged forward by car so there I was riding by myself at that point. I wanted to see how healed my knee was so I began climbing up this VERY steep hill and once I got to the top, I got really excited because I knew there would be a nice downhill coming. Well, there was a nice downhill but it was followed by another VERY steep uphill and as soon as I saw that next hill, I yelled, "Oh FUCK". It just came out. As I being back up the second hill, I hear someone behind me. it's my swim coach Sedonia. We road together for quite a few miles. She shared with me how she got involved in TNT and I shared how i got involved by my dad passing away from Leukemia. It was REALLY nice to be riding with someone, because some of those roads were very rural. Sedonia and I had another climb and there was an AMAZING downhill after that climb. I clocked 46.2 mph going down that hill. When Sedonia caught up with me after the downhill, she was like - "WOW you can really descend. Do you break?" My response was NO. We rode together until almost the 1/2 point in the ride. I was able a mile away from the 1/2 point and thought I was lost. So, I asked some random guy if he had a cell phone I could borrow to make a call because I was lost. i called the SAG vehicle and they were close by. I was on the right course and not far away.
The park was 1/2 in the ride and Team Frankie was there at the water stop. Frankie is one of our team honorees and his parents are just so cute and helpful. There we got our special needs bag which is something we pack for ourselves and have access to it half way through the ride. I packed more cream to help with rubbing and some salty foods like pringles. I re-filled my water and fuel drinks and I was out again. I had a 30 mile out and back loop ahead of me. A number of my teammates chose to keep this part of the ride for whatever reasons and continued back to the finish of the ride which was 18 miles from the park. I was feeling strong, looking strong so I decided to continue on the scheduled route.
Well, about 5 minutes into the loop route, the steep rolling hills started to take a toll on my knee. I thought about just turning back to the park and asked myself, "why am I doing this - to find a cure for cancer" so I continued on. The road was a mess, it was full of pot-holes and to very conductive to bike riding. Once I got out of that section, I was on a main road that was relatively flat, but there was a headwind so I felt it on my knee. I made it to the next water stop and saw a teammate. I had 5 more miles until the turnaround so I asked him how it was. It saw - challenging but I could do it. I said my knee can't handle any more hill climbs so how is the route. He said - hilly - don't do it. I really appreciated his honesty. Then my mentor rolled into the waterstop after just completing the 5 mile loop within the loop. She has been dealing with a hamstring problem and the first words out of her mouth were - I should not have done that - my hamstring is mad at me. I knew right then and there that I wanted a ride back to the park so I could continue the ride. And that is exactly what I did. My mentor rode on alittle more while I waited for the SAG car. As we approached my mentor, she got a ride too back to the park.
At that point my knee was really hurting and starting to swell. My bike coach happened to be there and asked me if I could continue on. I asked about the terrain of the remaining course and he said it was gentle but not flat. He asked again if I could still ride, I said, "we'll find out as I prepared to get back on my bike to finish the ride. My mentor and I rode back to the finish together and then got into the water for an ice bath on our legs.
Now remember, I had stepped on something the day before, well it turns out I had a torn in my foot and I rode 85 miles with it in my foot. Now - it had to come out. So, one of my teammates got a pin and picked it out. This is the same teammate who sprayed me with sunscreen and I found out later on in the evening the spots she missed.
Sunday morning rolled around and I was up at 5am. I was really surprised how well my legs and knee felt. That ice bath REALLY works. We drove over to the start and at 7am we were off on the run course. I knew 3 hours would hit before I reached the 16 mile point. My goal was to make it to the 2nd water stop. I started with my 4 minute run/1 minute walk plan. I did this method for about an hour and then run when I felt good and walked when I didn't. I made it to the 2nd water stop which was 5.6 miles out. On the way back, I was starting to feel my right hip and right hip flexor. I knew I had to walk the majority of the way back or I could hurt myself (because I pushed through something similar before and actually pulled my hip flexor and I was not able to do that.) So, I walked about 5 miles and run in the last .5 miles or so. I went right into the lake again for a ice bath - only this time I wore socks in the hopes that nothing would stick me. That was my longest run/walk to date: 11.2 miles in 3 hr and 15 minutes. I was very excited and proud of myself as well as very proud of my teammates.
This weekend was a turning point in my training. 3/4 ironman training weekend was an epic one to say the least. If it weren't for the coaches, staff, mentors, and the volunteers this weekend would not have been possible.
Here's to a great week ahead and hopefully, I won't be sunburned too bad.
Cheers,
Dana
I had a good swim on Tuesday morning followed by a steady hill climb up Mt. Diablo in the evening. I was trying something new - I was wearing a pair of tri shorts under my cycling shorts to see if that might work for 3/4 iron weekend. I went further up Mt. Diablo than I have ever gone before and even pasted a motorcycle on the way down. How sweet is that?
Wednesday and Thursday were scheduled run workouts but I got another PT session in and wanted to rest my knee for the weekend, so I did.
On Friday, I drive up to Clear Lake. I wanted to get settled and prepared for my early events on Saturday morning. Here's were the events for the weekend:
Saturday: 2 mile swim followed by a 100 mile bike ride and a BBQ to end the evening
Sunday: 16 mile run or 3 hours, whichever came first
On Friday, my swim coach got in the water with me to show me the semi-catch-up stroke so I can extend my stroke. The demo was going well until I step on something in the water. I didn't know what it was and just shook it off. My plan for the swim was to stay long, steady and strong. I was up at 4am on Saturday to eat breakfast and get ready for my swim start. We had to drive from the hotel to the starting point, set up transition, get in the wetsuit and get instructions on the course. All i had in my head was stay long and strong. My plan worked! I completed my longest open water swim at 2 miles in 1 hour and 24 minutes - 6 minutes faster than I thought I would be.
As soon as I got out of the water, I hurried to transition and began to get ready for the bike ride. I took my wetsuit off and put on my cycle shorts over my wet tri shorts. I put on my bike jersey and had a teammate spray me down with sunscreen. Helmet on, camelback on and out i went on a 100 mile bike ride. At first, my legs felt weird, like i could feel each muscle fiber in my quads. I just kept cycle one revolution after another. It was going to be a beautiful day, I could tell.
This ride was a VERY challenging century. There were some sleep climbs on this ride. I was riding with 3or 4 other teammates and we were about to start the hills section of the course. For various reasons, all of them got sagged forward by car so there I was riding by myself at that point. I wanted to see how healed my knee was so I began climbing up this VERY steep hill and once I got to the top, I got really excited because I knew there would be a nice downhill coming. Well, there was a nice downhill but it was followed by another VERY steep uphill and as soon as I saw that next hill, I yelled, "Oh FUCK". It just came out. As I being back up the second hill, I hear someone behind me. it's my swim coach Sedonia. We road together for quite a few miles. She shared with me how she got involved in TNT and I shared how i got involved by my dad passing away from Leukemia. It was REALLY nice to be riding with someone, because some of those roads were very rural. Sedonia and I had another climb and there was an AMAZING downhill after that climb. I clocked 46.2 mph going down that hill. When Sedonia caught up with me after the downhill, she was like - "WOW you can really descend. Do you break?" My response was NO. We rode together until almost the 1/2 point in the ride. I was able a mile away from the 1/2 point and thought I was lost. So, I asked some random guy if he had a cell phone I could borrow to make a call because I was lost. i called the SAG vehicle and they were close by. I was on the right course and not far away.
The park was 1/2 in the ride and Team Frankie was there at the water stop. Frankie is one of our team honorees and his parents are just so cute and helpful. There we got our special needs bag which is something we pack for ourselves and have access to it half way through the ride. I packed more cream to help with rubbing and some salty foods like pringles. I re-filled my water and fuel drinks and I was out again. I had a 30 mile out and back loop ahead of me. A number of my teammates chose to keep this part of the ride for whatever reasons and continued back to the finish of the ride which was 18 miles from the park. I was feeling strong, looking strong so I decided to continue on the scheduled route.
Well, about 5 minutes into the loop route, the steep rolling hills started to take a toll on my knee. I thought about just turning back to the park and asked myself, "why am I doing this - to find a cure for cancer" so I continued on. The road was a mess, it was full of pot-holes and to very conductive to bike riding. Once I got out of that section, I was on a main road that was relatively flat, but there was a headwind so I felt it on my knee. I made it to the next water stop and saw a teammate. I had 5 more miles until the turnaround so I asked him how it was. It saw - challenging but I could do it. I said my knee can't handle any more hill climbs so how is the route. He said - hilly - don't do it. I really appreciated his honesty. Then my mentor rolled into the waterstop after just completing the 5 mile loop within the loop. She has been dealing with a hamstring problem and the first words out of her mouth were - I should not have done that - my hamstring is mad at me. I knew right then and there that I wanted a ride back to the park so I could continue the ride. And that is exactly what I did. My mentor rode on alittle more while I waited for the SAG car. As we approached my mentor, she got a ride too back to the park.
At that point my knee was really hurting and starting to swell. My bike coach happened to be there and asked me if I could continue on. I asked about the terrain of the remaining course and he said it was gentle but not flat. He asked again if I could still ride, I said, "we'll find out as I prepared to get back on my bike to finish the ride. My mentor and I rode back to the finish together and then got into the water for an ice bath on our legs.
Now remember, I had stepped on something the day before, well it turns out I had a torn in my foot and I rode 85 miles with it in my foot. Now - it had to come out. So, one of my teammates got a pin and picked it out. This is the same teammate who sprayed me with sunscreen and I found out later on in the evening the spots she missed.
Sunday morning rolled around and I was up at 5am. I was really surprised how well my legs and knee felt. That ice bath REALLY works. We drove over to the start and at 7am we were off on the run course. I knew 3 hours would hit before I reached the 16 mile point. My goal was to make it to the 2nd water stop. I started with my 4 minute run/1 minute walk plan. I did this method for about an hour and then run when I felt good and walked when I didn't. I made it to the 2nd water stop which was 5.6 miles out. On the way back, I was starting to feel my right hip and right hip flexor. I knew I had to walk the majority of the way back or I could hurt myself (because I pushed through something similar before and actually pulled my hip flexor and I was not able to do that.) So, I walked about 5 miles and run in the last .5 miles or so. I went right into the lake again for a ice bath - only this time I wore socks in the hopes that nothing would stick me. That was my longest run/walk to date: 11.2 miles in 3 hr and 15 minutes. I was very excited and proud of myself as well as very proud of my teammates.
This weekend was a turning point in my training. 3/4 ironman training weekend was an epic one to say the least. If it weren't for the coaches, staff, mentors, and the volunteers this weekend would not have been possible.
Here's to a great week ahead and hopefully, I won't be sunburned too bad.
Cheers,
Dana
Week #29
WOW - only 10 weeks until Vineman! Alot could happen in 10 weeks and there is still alot of training to be completed.
I completed a 90' bike ride up Old Tunnel Road on Tuesday. I did well but did not have my best ride. I had never gone on that route before so I just took it all in. I met the rest of my teammates at Grizzly Peak and Claremont were we had an awesome downhill back to Tony' office. I LOVE to go fast downhill.
I has PT this week on my knee so I took it easy to allow my knee to recovery from the stress of physical therapy. I focused on my swimming this week and on building my core strength. I completed my strength program three times this week.
Saturday we were back out in Livermore at Lake Del Val. We completed 60' of open water swimming. I completed more than a mile swim in an hour and then completed a 7.8 mile run/walk with teammates on the trail. It was a great training day to experience some heat while training because Vineman is gonna be hot. I was able to connect with teammate who I have not had alot of time to connect with. It was a great Saturday.
Sunday, a number of us completed the Highland Loop, which is a 30 mile out and back loop. It is a relatively flat course, which means headwind at points, and just a few climbs. On the loop, there was a snake that had just eaten and was crossing the road very slowly. I screamed because I hate snakes. I'm shaving here just typing it. After that incident, we were at our farther point from where we started from and my teammate Helen broke her bike. Her derailor busted so she was done for the day. She was deciding if she should buy a tri bike, guess the bike decided for her. Good thing someone had verizon, because ATnT had no receptions. Figures right? Fortunately, another teammate, Jen Jay, had started her ride earlier and had just returned to her car. Jen Jay came to the rescue. So, three of us road on while two others stayed with Helen. When Helen got her ride, the other two riders who stayed with her continued on their ride. We all made it back to the starting point safe and hungry. So, we went out to eat after the ride. Good times.
Later that night, another teammate hosted a BBQ at her place so I went to that. We watch Louisville 09 for some inspiration and then stayed to watch a movie, since Monday was a holiday. I was able to gain some great ideas for my special needs bags for 3/4 iron weekend and how I should plan my attire.
Here's to a great week ahead. 3/4 iron weekend is right around the corner!
Cheers,
Dana
I completed a 90' bike ride up Old Tunnel Road on Tuesday. I did well but did not have my best ride. I had never gone on that route before so I just took it all in. I met the rest of my teammates at Grizzly Peak and Claremont were we had an awesome downhill back to Tony' office. I LOVE to go fast downhill.
I has PT this week on my knee so I took it easy to allow my knee to recovery from the stress of physical therapy. I focused on my swimming this week and on building my core strength. I completed my strength program three times this week.
Saturday we were back out in Livermore at Lake Del Val. We completed 60' of open water swimming. I completed more than a mile swim in an hour and then completed a 7.8 mile run/walk with teammates on the trail. It was a great training day to experience some heat while training because Vineman is gonna be hot. I was able to connect with teammate who I have not had alot of time to connect with. It was a great Saturday.
Sunday, a number of us completed the Highland Loop, which is a 30 mile out and back loop. It is a relatively flat course, which means headwind at points, and just a few climbs. On the loop, there was a snake that had just eaten and was crossing the road very slowly. I screamed because I hate snakes. I'm shaving here just typing it. After that incident, we were at our farther point from where we started from and my teammate Helen broke her bike. Her derailor busted so she was done for the day. She was deciding if she should buy a tri bike, guess the bike decided for her. Good thing someone had verizon, because ATnT had no receptions. Figures right? Fortunately, another teammate, Jen Jay, had started her ride earlier and had just returned to her car. Jen Jay came to the rescue. So, three of us road on while two others stayed with Helen. When Helen got her ride, the other two riders who stayed with her continued on their ride. We all made it back to the starting point safe and hungry. So, we went out to eat after the ride. Good times.
Later that night, another teammate hosted a BBQ at her place so I went to that. We watch Louisville 09 for some inspiration and then stayed to watch a movie, since Monday was a holiday. I was able to gain some great ideas for my special needs bags for 3/4 iron weekend and how I should plan my attire.
Here's to a great week ahead. 3/4 iron weekend is right around the corner!
Cheers,
Dana
Week #28 - Recovery
It's crunch time for me. Only 11 weeks remaining until race day so I'll be entering my last two training periodization cycles called the "Race Phase." Race Phase has continued longer efforts and some interval sets to maximize my training potential while still being about to be ready for the next workout.
This is a much needed recovery week. The recovery week is REALLY important because my body must have time to repair itself and regenerate tissues that have broken down during my training sessions. For the past 7/8 months, I've been breaking down muscle fibers, causing micro-tears in them, and them repairing them. In the process, more fibers are developed and better blood flow to existing fibers is happening. My quads are getting stronger and bigger. It's a good thing!
The weather caused for a spin on Tuesday vs our regular ride up Mt. Diablo. Coach Dave had his stereo blasting and I happened to be placed right in front of a speaker. I had the best spin in a long time. We did 60' of long hill progressions and the music kept me focus on something other than being in my hardest gear and spinning up a hill. I really enjoyed that spin and with the rain pouring down, there was a nice breeze.
My swimming is going well. We completed a swim marker set and it was 5 X 500s, different then the distances we have been swimming. I completed the first two 500s and they were around the same time. My third 500 was alittle slower so I thought I would swim harder for my last two 500s and my speed would increase. WRONG - my strategy backfired and that is what training is all about. Basically, by swimming harder, I actually was working harder but was shortening my stroke which caused my times to slow down. I talked to my swim coach about it because I was disappointed. She plans to show me in person how to do the semi-catch up stroke which is what distance swimmers do when they feel their stroke shorten.
There was a Captain's run on Saturday and we were in Alameda. I was excited because I didn't have to travel very far. It was an easy 120' run at an easy long pace. It went really well, but it was really busy that day. The See Jane Tri was doing a 10 mile run, the East Bay Run Team had a workout and then just folks were out and about enjoying the weather.
Sunday was a bike marker and I did REALLY well. I had an increase speed of 7.13% so I was really excited to have a better marker set compared to my last one AND there was a headwind in both directions.
It seems that I have recovered well from my bike accident and am back in the game.
Here's to a great week ahead.
Cheers,
Dana
This is a much needed recovery week. The recovery week is REALLY important because my body must have time to repair itself and regenerate tissues that have broken down during my training sessions. For the past 7/8 months, I've been breaking down muscle fibers, causing micro-tears in them, and them repairing them. In the process, more fibers are developed and better blood flow to existing fibers is happening. My quads are getting stronger and bigger. It's a good thing!
The weather caused for a spin on Tuesday vs our regular ride up Mt. Diablo. Coach Dave had his stereo blasting and I happened to be placed right in front of a speaker. I had the best spin in a long time. We did 60' of long hill progressions and the music kept me focus on something other than being in my hardest gear and spinning up a hill. I really enjoyed that spin and with the rain pouring down, there was a nice breeze.
My swimming is going well. We completed a swim marker set and it was 5 X 500s, different then the distances we have been swimming. I completed the first two 500s and they were around the same time. My third 500 was alittle slower so I thought I would swim harder for my last two 500s and my speed would increase. WRONG - my strategy backfired and that is what training is all about. Basically, by swimming harder, I actually was working harder but was shortening my stroke which caused my times to slow down. I talked to my swim coach about it because I was disappointed. She plans to show me in person how to do the semi-catch up stroke which is what distance swimmers do when they feel their stroke shorten.
There was a Captain's run on Saturday and we were in Alameda. I was excited because I didn't have to travel very far. It was an easy 120' run at an easy long pace. It went really well, but it was really busy that day. The See Jane Tri was doing a 10 mile run, the East Bay Run Team had a workout and then just folks were out and about enjoying the weather.
Sunday was a bike marker and I did REALLY well. I had an increase speed of 7.13% so I was really excited to have a better marker set compared to my last one AND there was a headwind in both directions.
It seems that I have recovered well from my bike accident and am back in the game.
Here's to a great week ahead.
Cheers,
Dana
Thursday, May 20, 2010
Week #27
Hello All,
This was a HUGE week. It was the third week in our four week cycle program, so that means heavy duration and intensity.
Since my knee seems to be much better, I arranged to have lactate testing done. With this information, I will know at what point my body is producing too much lactate acid for my body to handle, therefore, I can train below this threshold and can work to raise my threshold.
So Tuesday, I wanted to test my knee on hills. I originally was going to do lactate testing this day but changed it to Wednesday so I could do the hill repeats. Well, I pace my gear the night before and I put my cycle shoes with the bike trainer for the testing. So, when I loaded the car for hill repeats up Mt. Diablo, I forgot my cycling shoes. Well, you know you are IRON when you do hill repeats up Mt. Diablo in sneakers. Yup, I sure did. There was a whole lot of pushing from the quads and not alot of pulling from the hamstrings since I wasn't clipped in. I wouldn't recommend doing that.
On Wednesday, I swam at Shadow Cliffs for the first time outside the lane. We did alittle over 1.2 miles in about an hour. We didn't want to do much more because we had lactate testing with Coach Mike later in the evening. Lactate testing is only a 20 minute test, but you go until you can not go anymore. I'm sure the results will come in handy as my training continues.
I decided to stay for a spin workout after the lactate testing but cut the intensity in half because I knew in 2 days, I had an 80 mile bike ride.
Saturday came and I was back up on the Vineman course, only this time my goal was to complete it without using alternative routes. I achieved my goal. This 80 mile ride was much better than my 60 mile ride the week prior. I was able to see parts of the course I did not see before and finished in 6 hours and 44 minutes. Now that my knee is better, I need to work on increasing my speed.
I finished up my weekend workouts with a 1.2 mile swim back at Shadow Cliffs on Sunday morning.
Next week is a much needed recovery week so I'm looking forward to that.
Here's to a great week ahead.
Cheers,
Dana
This was a HUGE week. It was the third week in our four week cycle program, so that means heavy duration and intensity.
Since my knee seems to be much better, I arranged to have lactate testing done. With this information, I will know at what point my body is producing too much lactate acid for my body to handle, therefore, I can train below this threshold and can work to raise my threshold.
So Tuesday, I wanted to test my knee on hills. I originally was going to do lactate testing this day but changed it to Wednesday so I could do the hill repeats. Well, I pace my gear the night before and I put my cycle shoes with the bike trainer for the testing. So, when I loaded the car for hill repeats up Mt. Diablo, I forgot my cycling shoes. Well, you know you are IRON when you do hill repeats up Mt. Diablo in sneakers. Yup, I sure did. There was a whole lot of pushing from the quads and not alot of pulling from the hamstrings since I wasn't clipped in. I wouldn't recommend doing that.
On Wednesday, I swam at Shadow Cliffs for the first time outside the lane. We did alittle over 1.2 miles in about an hour. We didn't want to do much more because we had lactate testing with Coach Mike later in the evening. Lactate testing is only a 20 minute test, but you go until you can not go anymore. I'm sure the results will come in handy as my training continues.
I decided to stay for a spin workout after the lactate testing but cut the intensity in half because I knew in 2 days, I had an 80 mile bike ride.
Saturday came and I was back up on the Vineman course, only this time my goal was to complete it without using alternative routes. I achieved my goal. This 80 mile ride was much better than my 60 mile ride the week prior. I was able to see parts of the course I did not see before and finished in 6 hours and 44 minutes. Now that my knee is better, I need to work on increasing my speed.
I finished up my weekend workouts with a 1.2 mile swim back at Shadow Cliffs on Sunday morning.
Next week is a much needed recovery week so I'm looking forward to that.
Here's to a great week ahead.
Cheers,
Dana
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