Race Report: Al Gordon Classic 4 Mile or Hurling the Miles.

Overall: 1901/3684

Gender: 588/1749

AG: 42/148

Man, what a weekend. Thursday morning on my way to the gym it started snowing. Wet, heavy snow. It kept coming. In fact it snowed on until Friday night. When all was said and done we had 20.9" on the ground. Friday swimming and running was out since not even the gym was open. Saturday morning the phone rings at 5:30 AM. It is my husband's job calling. Can he leave today (Saturday) for Chile. Sigh. I'm immediately pissed off, but then I remind myself I need to have perspective. I need to get the the gym early to take care of my training (babysitting service and I got the LAST slot) and I need to scramble for a sitter to come at 7AM Sunday morning so I can get to my race. Fortunately, my sitter agreed to come; Olivia, you rock!!

My Brooks Launch...they were awesome and I didn't puke on them.

Now that I have all the crap out of the way, onto the race. Got up at 6 AM, had my oatmeal, sitter arrived at 7 and I headed to Brooklyn's Prospect Park for the Al Gordon Classic 4 Miler. It was sunny and about 33-34˚F; nice....Dropped my bag and took a warm-up run. I was nervous as shit. I knew I was going to have to suffer for this race. I knew the time didn't matter, but it was all about the effort. I could feel the adrenaline pumping, my legs felt like rubber while running; they were all jittery. I was anxious to just go. After the race started it took me 5 minutes just to get from my corale to the start line. I think I have performance anxiety (no, not that kind, I do fine there).

I should say I did not wear my HR monitor or my foot pod to gauge my pace. I just had my Timex and I wanted to 'feel' the race. Now I just had to remember to hit the split button, doh! (a little foreshadowing)

The first mile was a slight downhill and then the rest of the mile was a loooooong uphill. I attacked it. I felt my HR going up already, but I felt good. Heading into mile 2 I was trying to keep my feet moving quick. It seemed like forever for mile 2 to come up, I was sure I had missed the marker. I was pushing, I was suffering. I felt like I was fast (ha). There is the mile 2 marker. Are you fucking kidding? Ugh. How am I suffering at mile 2? I guess I reached that ventillary (sp?) threshold Michelle has spoken about, I started panting. I then knew my HR was at 170 cuz that is when it happens for me. Then I remember I didn't take my inhaler, my throat and chest feel tight. Keep pushing.

Mile 3 came more quickly and I realized I never hit my split button on mile 1 & 2, gah. Mile 3 split 26:17, pace 8:45. I am supposed to be trying to hit 8:30. Shit! I say shit now, but I had no clue what that time really meant pace wise, just that it was better than 9:00.

Heading for mile 4 and the finish, but just after mile 3. Push, push, you are supposed to feel like crap, push damn it! What's that feeling...oh crap, oh no...Braaaaaaaw (can you say puke? I want my award Big Daddy!). Oh, but wait....a bit further on puke #2. More accurately dry heave. Ok, that is hard to come back from. That had never happened to me. I guess I did work hard. Yet......finish time 36:02, a 9:00 pace. If I suffer that much, how is it I was so damn slow? I puked for a 9:00 pace? I'm supposed to puke for at the very least an 8:30 pace, more preferably an 8:15 pace. I fully, fully expected to be able to run an 8:30 race. I was so sure I would be able to do it, I had no doubt. What the hell happened?

Post race self portrait, a thing of beauty, ha!

Post race ruminations:

Yes, I suffered, but was I faster than I was at my 10k in December? I'm not sure. I did a 9:20 pace, but it was a longer race. I guess if I hadn't puked, maybe I would have done an 8:45. Michelle told me that race distances are notoriously unreliable and this race wasn't so much about the time, but the suffering and clearly I had accomplished that, but still......I want my suffering at the track to pay dividends in the race. I know, I have to be patient. I've only been running just a year now and nothing comes quick and easy in this sport.

Then this afternoon I had to attend a 4 year old birthday party. I'm not sure which event had me suffering more today. At least I got cake at the party, my tummy was feeling much better (I'd have much rather had a beer).

Foto Friday: Why I Love NYC

What's on your mind? If you ask a New Yorker, you'll get an honest answer...as witnessed below.

Soft Like Jell-O

From the mouths of babes....The other day I was sitting in my son's room and out of the blue this short conversation ensued:

Baby Toots:  "Boys are tough!" 
(Ok, I'll play along.) 
Me:  "What about girls?  Aren't girls tough too?" 
BT: "No, girls are soft."
Me:  "Aren't some girls tough?  What about Mommy? Isn't she tough?"
BT:  (laughter from son) "No!  You're soft, like Jell-O."
(can you hear my ego deflating like a punctured balloon?)

I am not sure where this is coming from (actually I do know, he fessed up it was the babysitter, we need to have a talk), but I am somewhat disturbed by this.  I am doing my best to raise a boy who will grow into a man that appreciates and celebrates the differences between men and women, but also realizes that women are as capable and sometimes more so, than men at certain things.  Yeah, too much to heap on the shoulders of a (soon to be) 4 year old.  

Snow...we are getting more....They are predicting 8-14" by Friday night.  It has been falling in HUGE snowflakes the size of small aircraft all morning. See?

It's only the beginning

Yeah, I'll stay in today

I think my son tried to make amends for his incensitive take on women by making me a necklace in school.  I accepted his peace offering.

Damn melasma..aging sucks

It spells "PHMYN"; a very passive aggressive spelling of "feminine", no? Damn! the boy is cunning!

On the training front I have enjoyed my rest week.  They go so quickly though and move at an even more lightening pace when I get next week's training schedule on WEDNESDAY!! (hint to you-know-who).

I also mentioned in a post that I was accepted as part of the Brooks Inspire Daily Program.  I recently received a Brooks racing uniform in the mail (I don't have to wear it for tri's).  The whole thing looks impossibly small.  I am not a svelt girl.  The top will do, but the shorts.....I cannot wear those type of running shorts.  I have large thighs from years of weight training and soccer (ok, they may have some fat on them...geez).   You think those friction burns were something from the indoor tri?  A few laps around the park and I'll set myself afire if I wear these.  Not to meniton they wad up in the 'hinterland' area.  I'll stick to compression shorts, thank you.  With my 40% discount from Brooks, not a problem!

I have a 4 mile race on Sunday. I will be wearing some form of Brooks apparel to represent!  Including my beloved Brooks Launch.  I've been instructed to 'suffer like a dog' for this race.  I'm hoping I can manage, being soft like Jell-O and all.

Happiness

Always late to the party. I was tagged by Coach Liz to post the 10 things that make me happy. Lot's of things make me happy, so I guess it's what really makes me pee my pants.  That would be in no particular order, except #1, of course....

10)  Today....Rest day.

9)  Dark chocolate..the darker the better.

8)  A good book.  One that you can't put down, can't wait to get back to and keeps you up late.

7)  My good friends.  I don't have a lot of them, but the ones I have are freakin' amazing.

6)  An ice cold beer on a really hot day.

5)  Having nothing to do (because I always have something that needs to be done).

4)  That I and my family are healthy and blessed to be so.

3)  A rib-eye done perfectly, medium rare (ok, this isn't more important than a healthy family, it just came to mind after that).

2)  Beach vacation; I haven't had a vacation. Period. Since I don't know when.

1)  My husband and my son, Baby Toots.  They are my world; they make me laugh every day!  You can't top that.

Now, I am supposed to tag some folks to do the same.  I've never been very good at passing this kind of stuff along (even if it is kind of fun).  I'm also supposed to tag Coach Liz back, which I also don't get since she did this already, but I'll play along.  I failed social interaction and note passing in 6th grade so bear with me.  Oh!  And if I tag you and you've already done it or if you just don't want to do it, that is cool, no obligations with me.

Consider yourself tagged...
Coach Liz
A Woman In Motion
Coach Michelle
Commitment Is Liberating
Gotham Girl Chronicles
Cubicle Dad
Meaves Madness
Triing To Be Fit Mom
Mom On the Run
Notes For Word Lovers

Something Special

Dan, 40 pounds lighter

I'm dedicating today's post to someone special. If you read Jen Harrison's blog you already know about Marathon Dan aka Cubicle Dad.  Dan set some goals for himself, as we all do.  One of his goals is to run the Chicago Marathon.  Lots of us have set marathon goals (Ok, maybe not me), but what makes Dan's goal special is that he weighed over 300 pounds and had a family history of heart disease.  Dan is also a husband to an exceptionally supportive wife and has two beautiful daughters.  Wait, it gets even more inspiring....He has joined with the American Heart Association and is raising money in the fight against heart disease. Dan is not just running for his life, he is running for so many lives, most importantly his daughter's.

Dan's daughter 'K'

Dan's eldest daughter was born with a congenital heart condition that required surgery when she was just 2 days old.  As a mom, I can only imagine the emotional rollercoaster that Dan and his wife were on during those long weeks and months during and after her surgery.  You can read her story here.  One reason Dan's story resonates with me, as some of you might know, I lost my sister to a congenital malformation of the heart.  There is also a history of heart disease on the maternal side of my family.

There are some other special folks that are working to help Dan achieve his goal safely.  Dave Wallach for publishing Dan's story on his blog Pace of Chicago.  Jen Harrison, no stranger around these parts, for paying it forward and coaching Dan free of charge (you rock!). Beth Shutt, his registered dietitian who makes sure he is eating healthy (hmmmm....I like that idea).  Runner's High 'n Tri for sponsoring Dan and hooking him up with some sweet gear!  I'm going out on a limb here, but I've been reading Dan' blog and his wife, Pam gets my vote for most supportive spouse.  We athletes cannot do this job alone.  I, for one, could not pursue my 70.3 aspiration without the support and help of my husband.  Go Pam!!

I would also like to report that at this time Dan has dropped 52 pounds!  To me, that is a herculean effort, combined with the progress his is making in his endurance, he's gonna rock the Chicago Marathon!

 I hope you will take a moment to help Dan by visiting his site and showing some love.  You can also make a donation to the American Heart Association and help him reach his $5,000 goal.  Keep on inspiring us Dan!

Help for the "Gnarliest Injury Photo Contest"

I'm sure you are all familiar with Steve In A Speedo?! Gross!  You gotta love him.  Well, he is having a contest for the gnarliest injury photo (separate male/female divisions).  I made it as one of the finalists, but I need your help.  If you could please go and vote for my photo: "Nastiness Near The Hinterlands" I would be very grateful.  Some of you who read me will recognize the photo.  Admittedly, there are some 'ugly' injuries on the page, so I think I made it in by the skin of my teeth (must have been my use of the word 'hinterlands').  I'll say this, I'm glad I am not competing against the men; you fellas do some serious damage!!!  These photos almost make me rethink what I am doing in this crazy sport!!!!

Foto Friday: Winter Olympics 2010

I am an Olympic junkie.  Here is a humorous look at a few Winter Olympic events.

Cool Stuff

1)  I mentioned in a previous post about a local Sporting goods store offering a free shirt for reaching a set goal by the end of January.  Mine was a 2:15/100M in the pool.  I reached my goal of 2:12 about the third week in January.  However, I blew that away in my indoor tri by posting an average of 1:54/100M in the swim for 525M total.  I went out this weekend to reap my rewards.  Sweet!!!

 Brooks Equilibrium Shirt w/ Jack Rabbit Sports logo

2)  I bought toe warmers at my local CVS to wear in my bike shoes.  Yes, I have wool socks, neoprene socks and neoprene shoe covers.  Nonetheless, when it is right around freezing temps, my little piggies still get cold.  I don't love the idea of the packs in my shoes; not so comfy, but what's a girl to do? Then I stumbled across this...so brilliant in its "duh" factor.

3)  I recently discovered, cuz remember now I was a newbie last year (and still pretty much so), that my cycling shoes are too big.  This works out great for the winter when I can stuff those wool socks inside.  Not so good for peddling efficiency, etc., etc. in my races during the summer.  A couple of weeks ago I wandered in to my LBS and was looking at the shoes.  The guy who hooked me up with my new pair of kicks (can you call cycle shoes 'kicks' or should they be called 'spins'? Webster is rolling in his grave right about now) was really helpful.  So helpful in fact that he brought out some older stock to find me somehting that wasn't on the floor and furnished me with a discount (only fair I suppose as it was old stock).  I walked out the proud and happy new owner of Shimano TR-01 tri shoes with carbon fiber soles.  Not the prettiest girl in the class, but maybe one of the smartest?

4)  The new shoes have holes for SPD and the 3-hole configuration for Look, which is what I use (Look Keo).  I have some SPDs which I was planning on putting on my old shoes for spin class, but my old shoes only have the 3-hole, sigh...  While looking online at cleat placement, I came across Joel Friel's blog (who is that, you ask?  I have no idea.  It's just the name of his blog).  He talks about cleat placement in the midsole and here and here.  Interesting.  There is even a shoe company that makes shoes to accomodate this so you don't have to go drilling your own holes, which actually may be the cheaper way for those interested in pursuing this idea.  I did find some other stuff online about this.....thoughts?

5)  Check out this crazy ass spin class.  They have a studio here in NYC called 'Ride The Zone'.  There is a video on the homepage when it opens.....Seriously, I'm thinking of trying this out.

6) Finally, DUDE!!!!  Respect!

Foto Friday: Ew!!

I found a way of photographing my grossness without revealing my 'hoo-ha'.   This is just one, I had a matching set (other leg too!).   I will finally be able to get in the pool today!!!  I really miss swimming.  (The thumb is for scale)

 What's that you say?  You can't see it so good?  Ok, let's get a little closer.

 

In honor of the Superbowl this Sunday, I give you my favorite all time Superbowl commercial.  It makes me laugh every time.

Wisdom Found Online

Wow...I am stunned (although I shouldn't be, cuz you guys rock!) at the response to my last post and the amazing and insightful advice I received.  I am humbled, thank you.

Right away I was quickly reminded what this race, and the rest of my tun-up races, are all about.  That this was about training my brain and body to go beyond what I thought I could handle.  That this is NOT the way I will be racing my 70.3.  I lost total sight of that and was focusing on the minutia of one race instead of seeing the big picture; the long term plan. 

Another thing that I hadn't thought of, which seemed so obvious once Coach Michelle pointed it out, there is no way I could maintain the same intensity in all my workouts as I did in that race; I would run the risk of injuring myself.  This made so much sense, I am still stunned it hadn't occurred to me.  That is why SHE is the coach and I am not!  (and yes, I do get why I need to take advantage of those workouts at the track....grrrrrr).

Rome wasn't built in a day; I can't expect to be an class A runner in a year.  I trust the process and will keep at it.  Thanks again to everyone for reminding me of that and for such constructive feedback!

Things That Make You Say Hmmm...

 First, thank you to everyone for your supportive and generous comments on my indoor tri relsults.  It means a lot coming from people I respect in this community, thank you.

I got my result standings on the indoor tri yesterday.  As I suspected, the run sunk me.  I was tied for 19 of 25 overall females.  Had I posted a more stellar run, I would have made the top 10....sigh.   Running, the bane of my triathlon existence.    I am not diappointed about not winning, I am not disapoointed about not placing top 3.  I am disappointed about finishing so low in the standings, I am disappointed about my run being crap (once again), I am disappointed I couldn't/didn't push myself harder.

I am trying to balance this all out in my mind.  I did do better than planned in the swim and I have made great progress in the pool.  I had no idea whether I could keep up 31-32 MPH on the bike for half an hour, having never done it before, but I did do it despite the skin on my legs getting shredded in the process (my wounds are still oozing...grossness).  That damn run, my running, running, ugh!  

I have been running for just about a year now.  About the same amount of time as I have been swimming.  Before this I was a recreational swimmer and only ran when I had to (in soccer practice and in games, certainly not because I just felt like it!).  Somehow, I am less forgiving when it comes to running and more forgiving when it comes to swimming.  Why?  Is it because I am able to better measure my progress in the pool?  Is running harder than swimming?

Then there is the whole issue of pain threshold. My pain threshold and whether or not I can push past the pain.  Is this an acquired skill?  Do I push myself hard enough?  Can I push myself harder? How do I know when I am pushing hard enough?  Do I really have to puke to get my answer?  If I spent my entire run in zone 5, was there still room to push more?  

I am sitting here in compression tights for the second day in a row.  My body hurts!  I am sore beyond belief (I'm still biking this afternoon though!).  Clearly I gave it all I had for the race, but does that mean that I haven't given enough in my training?  Am I supposed to hurt this much after a race?  Is it normal to push beyond what you do in training for a race?

As I embark on my second season of doing triathlons I realize how much of a learning process this is if you want to take it even remotely seriously.  I find myself asking more questions than gaining answers.  That is not to say that Coach Michelle isn't awesome, cuz she is so awesome.  It's just that I am discovering and learning so much more about my mind body connection than I have ever had to do in all my years of being an athlete.  I know I have never pushed myself like this before and it raises all sorts of questions about limitations, breaking points, endurance, pain.  I also think my age forces me to be more cerebral about everything; over thinking the why, the how, the able to.  It makes the days of a  roundhouse kick to the head seem like a walk in the park.

Jack Rabbit Indoor Tri Race Report

Jack Rabbit Indoor Triathlon

Swim: 525M/10 minutes 

Bike: 16.09 miles/30 minutes 

Run: 2.1 miles/20 minutes 

 I cannot walk today....

This was my first indoor tri. It's run by the local triathlon/sporting goods store called Jack Rabbit Sports. They run these about once or twice a month from November-January with finals in March for the top finishers of each one. They are held at different sports complexes around the city and I got to do mine at Asphalt Green. Only the most awesome, gorgeous, spectacular, fantastic pool in the city (which is why I can't afford to go there, oh and it's clear on the other side of town).

I was really nervous going into this. I was literally shaking. Way more nervous than my first tri. I thought about why I was feeling this way. All the training and racing is about me, no doubt, but for me it is also about getting it right and not disappointing my coach. We had something of a plan going into this little tune up race, and I was nervous about executing it. I didn't want to fail.

The race breaks down like this: 10 minute swim, 30 minute spin/bike, 20 minute treadmill run. You have 15 minutes for T1 which does not figure into the scoring at all, and 5 minutes for T2, again, no bearing on your score.

Swim: 525M in 10 minutes

My wave start was at 3:30 and there were only 2 people per lane, no circling, just back and forth on the same side. Coach Michelle wanted me to do 500+ yds in 10 minutes. The pool ended up being a 25 meter pool I believe. Their pool is a 50M and they had it shortened. The guy told me it was 25M, but I know some of the pools in the other venues are 25 yds, so now that I am thinking about it, I wonder if they adjusted for that. No matter. Anyway, I did 21 laps, which is 525 meters (assuming, well, you get it). So, if it was meters, I did 1:54/100M (awesome for me). If it was actually yards, then 2:04/100yds (still my best yet). My arms were TIRED people! I wanted to puke, but it is such a nice pool....

see what I mean...nice. 

 

T1

I went into the locker room to change for the bike/spin portion of the race. The ladies that were in there geting ready for their wave were really nice. One even helped me get my sports bra down in the back. You really can't change when you are wet, your clothes just get all stuck to you; no surprise.

Bike: 16.09 MPH in 30 minutes

The bike was not what I expected. The rules said it would be measured in RPMs so the plan was to find a gear where I am working to pedal but can still get 105-110 rpm and spin like mad. However, the bikes were set up with cateye cyclometers and were set to MPH and everyone just spun like mad in an easy gear since gear/tension made no difference in gaining mileage. I averaged about 31-32 mph and ratcheted it up to 36mph for the last couple of minutes. Now, I have never, NEVER had issues with chafing on my bike or the spin bike at the gym. Today was a very different story. I could feel the heat as my upper thighs brushed the seat, my legs working like mad. I knew I was in for trouble. I tore up the inside of my thighs, not the nice fleshy part where they rub together in summertime (ladies you know what I am talking about, well maybe not you really fit or skinny girls), I mean way up just before you enter the hinterlands; blisters the size of half dollars, I kid you not. I'd take pictures, but well...it may not be a G rated post, but it certainly isn't XXX. Let's just say the shower afterward when the water hit those blisters......HOLY SHIT!!!

T2

I got off the spin bike and my upper and inner thighs were screaming. I used me some new muscles. I didn't even feel it when I was on the bike. Well, I did my best to make my way down a flight of stairs to the treadmills. I felt like I just spent 3 days on a horse. I ate half a gel and got on the 'mill.

Run: 2.1 Miles in 20 minutes

I started out at 6.5 mph and my legs felt like lead; no surprise. I had my HR monitor on and right away I was at 171-172 which is where I stayed the duration of the run. I stayed at 6.5 for about 8 minutes, then backed down to 6.3. I was trying to find some rhythm or cadence, something. I felt really out of whack. I went down to 6.0 for 2 minutes to try to get a rhythym which I finally was able to do (a little) and then back to 6.3 and stayed there until the last two minutes and then to 7.0 to finish. I was in my zone 5 for the entire run. I am not sure I could have pushed myself anymore, but I am second guessing myself now. I am not used to running in that zone, but I am sure I will be doing that more as training continues. I wonder too if I should have started at 6.0 or so and worked up instead of starting out so fast (for me).

Overall I am pretty happy with how things went. I clearly need more work on my run; it is my downfall for sure. I have to get faster and get used to pushing past the pain. I'm still a work in progress.

I wonder what people will think at the pool when they see big blister/wound care patches near my hinterlands.

Everyone seems to be posting totals for the month of January, so I am jumping on the bandwagon:

Swim: 23,616 yds/21,595M
Bike/Spin:  207.59 miles
Run: 74.95 miles (probably a tad more, since I didn't record some short runs)