Posts from — April 2008

Had a good weekend of training this weekend. Saturday I did 10×2:30 hill repeats at 6am before my Danskin Womans Training Series workout leader meeting. They went pretty well. After the meeting I had to pool run because my orthotics are out to be recovered and they aren’t back yet!

(I won’t go down this path, but it’s a rainy, cold day today and the rest of the week looks rainy and awful too. I am NOT in a good place! If I don’t get to run soon, I think I’m going to go CRAZZZZZZZZZZZZZZYYYYYYYYY!! Let’s just say I ate a BOX of fudge this afternoon!!!) But, I digress…

Anyways, Sunday I had a good ride, except got caught in the rain and it was cold. Thanks to Jim for going with me though We had a great practice with the Westboro Tennis and Swim triathlon team going over the Sudbury course, riding the bike route, checking out the transition area, and running part of the run route.

But, here it is Monday afternoon and I don’t have my orthotics yet to do a run (even if on the treadmill) tonight so I have to pool run again—which I HATE–it’s soooooooo boring….

Calgon, Calgon, take me away (Oh great, now I’m giving my AGE away too). he he he…

Have a great week…not to sound pathetic, but atleast would you guys blog this week to keep me somewhat sane !?!?!?

Thanks,
Diane

Now THIS is a race!  This is mine and my husband’s third time going up to Attitash for the Tuckerman’s Inferno Pentathalon race.  We had teams the first year, and this year.  Check it out at www.friendsoftuckerman.org

It is a crazy race where the first leg is an 8.3 mi run (2mi up/2mi down/ then rolling hills for 4.3 miles).  The runner tags the kayaker who kayaks 6miles down a pretty fast river with rapids, who then tags a biker who bikes 18 miles up to the AMC lodge at the base of Tuckerman’s Ravine (2000 ft elevation), who tags the hiker who hikes up to the bowl of Tuckerman’s Ravine and tags the skier who after already hiking up 4.5 miles with a 40lb pack on his/her back has to climb the bowl of the Ravine and ski down through gates to the finish.    You may think we’re nuts doing this as a team, there are people who do this ALL by themselves!  Can you imagine?  Each leg is pretty technical and not easy.  I can’t imagine doing all of it one after the other.

Anyways, this year there were a lot more teams and individuals participating.  The skill level also increased if you look at the times from the last two years to this year (for example the first runner ran the 8.3 miles in 45min, and the first biker biked in 59 min!)

I was thrilled this year, my biking has really come along and I was able to complete the climb in ~1hr 14min.  I guess I can no longer say that “I’m not a hill climber”.  It’s weird when this happens to you.  I used to say “I’m not a runner” because I wasn’t fast and it wasn’t natural or easy for me.  But now, I embrace what I am able to do and call myself a cyclist, runner, swimmer and triathlete, as should you.

Completing a crazy race like this really does put things in to perspective.  There are so many people that can not, or would not do what we do.  We should be proud!  Look back at all you have accomplished, and each year you get better and better.  This whole process is amazing to me.

Check out this video from REI on how to fix a flat….then PRACTICE IT!!!

http://www.rei.com/bike/Shoplette/Fixing+Flat?cm_re=ls*ea*fixing_flat

Last night I took a pool running class at the Westboro Tennis and Swim Club.  Wow, my hamstrings are sore today.  What a great workout when you vary the speed and cadence.  Doug, it’s a lot more interesting than what we did Sunday.  It feels good to have my legs sore….weird, I know I am…

Jessica, you should have done it with me.  Maybe next week….

I would like to add this class to my weekly training.  I think it would be good for me to replace one of my runs with a pool run during the week.  The only issue is Monday is my day off from training.   Oh well, this is why I hire Jason, so I don’t have to think about it. 

I don’t get it, I have been really careful about listening to my body.  I haven’t over-trained. I haven’t pushed past what my plan called for… then why do I have this excrutiating pain on my left foot?  The good news is I had an Xray today and the Dr said he didn’t see a fracture, but I still can’t walk on it.  It has been hurting since Thursday morning.  I haven’t run since my brick on Wed.  He put me on crutches and prescription strength IB.  He was pretty conservative and told me I shouldn’t walk, run OR BIKE!!!  But, I am biking at  the Tuckerman’s Inferno this weekend coming up, can I can’t let me team down.  I don’t think I’ll be running in the May 4th 10k, but I’ll still ride my bike there and cheer on Jessica and Jim or Marie if they are still doing it.

I want to thank Doug profusely for doing the swim/pool run workout with me today.  It can be REALLY boring without someone to talk to when you are pool running.  For anyone that wants a killler workout, you can do that one we did today –Swim 300 w/u; 200 pull; 100 kick; 800 at tempo/race pace; jog 20min in deep end; swim 500 at tempo/race pace; jog 20 min; c/d 100.  I sounds easy, but you are pretty tired after it.  I will be doing it again this week if anyone wants to join me in some pool running

I’m trying to stay positive……………………….  Its a minor setback…………..My goal race is in Nov. NOT A PROBLEM, I’ll be healed by then………….

Due to the impending rain this weekend (surprise, surprise, surprise), I decided to do my first brick 0f 2008 this morning at 6am. Despite the fact that it was 28 degrees out and my feet were numb when I got off of the bike (after only 14 or so miles), I ended up having a pretty good 3 mile run. I really didn’t feel like I was going that fast because I couldn’t feel the lower half of my legs and feet (LOL), but my watch said I did the 3miles in 26min so, I’m pretty happy with that.  I even checked map my run for the millionth time on my route just to make sure it is really 3miles because I REALLY didn’t feel like I was running that fast.  Too funny!

My back feels a tad sore, but more muscular than having to do with my spondylothesis. But, luckily, I am scheduled to see Dr. Jim today and he can look at it.

Always good to get this first one out of the way.

To my breathing challenged swimmers (you know who you are   Here are a few more breathing drills taken and summarized from a total immersion article written by Pawel Lewicki from Poland.  You will recognize some of them.  We can work on them the next time I see you at the pool.

1. While standing, practice inhaling through the mouth and exhaling through the nose until you are feeling comfortable and at ease.
2. With feet still on the bottom and arms remaining at sides, bend forward, placing the face in the water, practiced the same breath, turning the head first to one side, then the other and working through three focal points:
   • Keep the top of your head down as you breathe.
   • Relax the side and back of your head into the water as you breathe.
   • Establish an unbroken rhythm of mouth-inhale, nose-exhale.
3. Repeat the above sequence with the lower arm extended.
4. Finally go in to a full horizontal position, with a gentle push off from the bottom into Skating position and GO SLOW. Five breaths to one side. Pause. Five to the other side.

Following the breathing exercise series, practice your whole stroke, with your sole emphasis being on breathing in rhythm. Begin with a few rounds of a push-off followed by three, then five, then seven strokes—adding two strokes and one breath to each repeat. Breathe to the left on the odd rounds and to the right on the even ones.  The final drill is to breathe every third stroke.

Phew, another step towards IM Florida!  I booked my bike transport…Yippeeeeeeeee…

I’m using tribiketransport.com for three reasons:

1.  Duncan used them last year and they did a great job;

2.  They ship your bike without having to take it apart.  This is key for me because my bike fit is down to the millimeter and if it is off at all, I feel pains.

The last step (well, not exactly the LAST step, the last step would be actually being ready and training for the race ) is to book my flight.

So just in case you didn’t think the 32mi ride hilly reservoir ride was hard enough, try doing it with a headwind of 15-20 (OK, maybe it wasn’t TWENTY, but it certainly felt like it) and 35 degree temperatures! Oh and it started raining towards the end of the ride that felt like sleet….SWEEEEEEEEEETTTTTTTT………

However, in spite of the above, I felt great on the ride.  My winter training is really paying off.   Usually the first reservoir ride of the season is a very painful and demoralizing experience.  Not today, I was able to go at a decent speed on the flats and slight inclines.  But, as usual, the hills still gave me trouble.  But no worries, IMFL is FLAT LOL Just kidding.  My mantra this summer will be—–I WILL WORK ON THE HILLS, I WILL WORK ON THE HILLS, I WILL WORK ON THE HILLS.

This is for all my athletes who are starting to panic because they can’t “breathe in the water”.  I’ve got one word of advice, OK, three words….

1.  RELAX

2.  SLOW DOWN

When we first start to swim, or get back in to swimming after a break of many years (many many years for some who haven’t been swimming since childhood) we think we need to move our arms really fast.  This causes the body to come out of alignment, thus requiring more energy to go through the water, thus causing us to breathe heavier, thus causing us to PANIC that we can’t breathe.  Phew…my heart rate was elevated just writing this…

So, what is the answer?  Slow down.  Don’t worry about speed.  Work on your form, and practice  breathing in a rhythm that is comfortable to you.

For those of you on the Westboro Swim and Tennis Tri Team, you can use one of your 3- 1×1 coaching lessons with me, Matt or Brian to work just on these things.  Ask Jim, it works when you slow down your arm rotation, think calming thoughts, and breathe 1..2..3  breathe, 1..2..3.. breathe

Whatever your rhythm, get in to it and stick to it.  We can work on speed later.  It’s all about rhythm, balance and getting “the feel” of the water.

Let me know if you have any questions, or want some drills to try.