Saturday, May 19

 

 Galena Tri

  2:08:12

   Swim: 13:44

   T1: 6:27

   Bike: 1:05:43

   T2: 4:59

   Run: 37:21 (8:42 pace)

I treated this as just another wod or training exercise.  It helped me a ton.  No expectations, No time clock ticking loudly in my head.  I was fine, not stressing at all until about 8:15am Sunday morning - I'll get to that detail in a few.  First, Chris was giving me great advice all morning.  Like really thinking thru my transitions and getting comfortable with what and how I was going to get thru the transitions quickly.  I dropped my T2 bag off and paid close attention to my isle and felt good that I'd have no problems.  At T1, I had it all set up and laid out with all my stuff.  I really worked thru my steps so I wouldn't be in a rush and forget something.  We had plenty of time before the race started and hadn't been in the water yet.  So we got in our wetsuits about an hour before the race was to start (it was about 8:00am).  We jumped in the water and I quickly felt that my breathing was going to take some strokes to get comfortable.  I was breathing about every 7th stroke.   I was starting to feel that maybe I was adding stress to myself and decided to get out after about 3 minutes of trying.  Looking back I probably should of stayed in and forced some swim.  But, I didn't want to get in my head (too late and it's about 8:15am).  I got out and waited and waited and waited for my wave.  I was in wave 14.  39 minutes after the start of the race.  It was a long 39 minutes.  And it was HOT out!  Finally it was wave 11 (chris's wave) and he was off.  Standing there with my wave group (it was small.  only about 18 or 20 of us).  There were two other first timers and one was really chatty.  Some of the seasoned athletes were offering advice.  My favorite was "don't kick or hit me in the water and we will be fine"  Ha!  nice advice to someone who is just trying to get thru it.  Earlier, Chris had reminded me that I should take full advantage of the craziness in the water - so don't hang in the back of the group.  Get in the water in the mix of it and feel the insane craziness.  I agreed this was probably the best thing for me to do since it was going to be minor compared to what IM will offer me.  The horn blew and we all ran right in the water.  Yup, I was right in the thick of the craziness.  Got smacked and kicked several times and all I could do was smile.  I knew it was gentle and not nearly the beating I will take in CDA.  I had a hard time breathing in this craziness and decided I should not try to stay in it.  By 1/2 way to the first turn I had let them pull away so I was no longer getting kicked.  I swam a little with my face in the water but it wasn't good.  I had so much energy that I was swimming fast.  I ended up on top of the swimmer in front of me.  I never could understand how people could do such a thing whenever people talked about the crazy things that happen. I had done it and no idea how.  How did I not get kicked in the face and realize there was someone there?  I pulled up and went to backstroke for a little bit.  I needed to relax.  At this point I was full of crazy energy and unable to breath properly.  I got to a point of not being able to put my face in the water.  So, I decided that I would get thru this swim.  I didn't want the group of ladies to completely leave me behind.  I was able to stay with the group fairly well.  Most of us came out of the water within a minute of each other.  I also know that I won't be able to do this sort of thing in IM.  I need every chance I can get between now and then to get myself in open water.  I got to T1 and was fairly organized.  My slowest thing was taking my wetsuit off in a way I didn't rip it (the chip device was huge!)  We were in a gravel parking lot as well so it wasn't the most comfortable of spots.  I felt I did pretty good in transition I thought I was about 10 minutes and it turns out I was just over 6.  I double checked I had everything packed up and secured in my bag.  Out of T1 I carried my bike heading for the "mount" line and up the first hill.  I got on and took off!  There were several people walking their bikes.  I had so much energy and excitement that I flew up the hill.  I'm fairly certain I was smiling the whole way too.  It took me a little to get comfortable with the down hills and the passing and the being passed.  I about 3 miles in I was feeling good.  About 6 miles in the cross winds were blowing and that was a whole new experience with Zip wheels.  I loved going up the hills.  Not so much love in the down hill parts tho.  Every time I looked at my bike computer I was going 25 mph (on the down hills). Peopled were flying by me so fast, it was crazy!  Not much straight flat parts to this course.  Which is perfect practice for CDA.  Lots and lots of gear changing.  LOTS!  3/4 of the way up the biggest longest hill I was going to yell out a "woot woot" but it just didn't seem like the right time. I was passing people and having a great ride (almost giddy with joy).  The top of this hill was mile marker 9.  I took some fuel in pill form.  Proud I didn't drop the pills.  I really did enjoy the ride (and really was feeling good on my bike - considering it's my 4th out door ride, I was happy).  Coming into the transition area I had some friends there cheering.  It was great.  I was def full of smiles the entire ride.  T2...oh man! It didn't go as easy as T1.  I didn't really think this one thru like I did for T1.  First off, when I dropped my bag off in the morning I didn't even think that when I would return it would be full of bikes.  I was a mess!  I couldn't find my bag.  Finally I found it, the person next to me had parked their bike on it so I couldn't really see the number.  I got my bike put away and got my stuff on.  Again, I thought transition time was close to 10 minutes but it was only 5 minutes.  The run....HA!  It's a hilly hilly course.  First off is the big down hill, steep but short and then a long up hill to follow.  about 1/2 way up the hill I was three steps behind another runner (her and I were the only two running,  everyone else was walking).  I decided to join the walkers, I felt I was wasting more energy bouncing up this hill at a snails pace than I would be if I walked quickly.  At the top of the hill the runner who was three steps ahead of me was about 40 yards ahead of me now.  So I really didn't lose much ground.  The rest of the first mile was a nice long gradual up hill.  At this point I had realized I had not had ANY water at all for the day.  NONE!  This from someone who drinks 100 oz of water a day.  WOW! I was in trouble cuz it was HOT! and my tank felt like a polyester tank.  I drank two cups of water at the water station.  And decided that this run wasn't a marathon - I needed to actually run, not trot.  Most everyone was walking.  I giggled at one point cuz I figured the run in IM will feel a lot like this; people just aimlessly moving.  It was a painful run. Lots of up and down hills.  Every time I would get to the bottom of a hill there was one to go up.  Where's the flat part?  Oh yeah, the last 3/4 of a mile was the flat part.  Woohoo! I got to that part and pushed it home.  Again, smiling all the way.  I had realized that I felt like I was running so slow.  I wasn't out of breath. I was hot.  I was thirsty.  The finish line.  I was so happy to be done.  Not a care about my time.  Just the experience and practice and knowledge I got.

Fueling: I've decided to try Hammer fuels since I have so many stomach issues with everything else.  So, for better or worse I've bought into the Hammer way for IM.  About and hour before the start of the event I took 2 Anti-fatigue and 2 electrolytes.  About 45 minutes before the start I took a gel pack.  During the ride I had perpeteum in my arrow bottle mixed with electrolites.  I think I drank about 20 ounces during the ride.  It was really hard to know.  My bike must of fallen because my arrow bottle was all messed up (a couple parts were missing).  at mile 9 on the bike I took 2 anti-fatigue and 2 electrolyte pills.  In T2 I was suppose to take another gel pack but forgot too.  That was all the fuel I had.  2 cups of water at the water station was all the water.  : (  I can't say I felt under fueled.  It was really too quick of an event to really get that feeling.  I had NO stomach issues during the event.   However, a couple hours after I had stomach pains.  Could it be from not enough water.... And, it was officially a cheat meal day after the event so bring on the crap food!  And, it was brought on : ).  Cheeseburger, a beer, chips...

I plan to use the same stuff for my 90 mile ride this Saturday.  But, I hope to include some water too.  : )




Friday, May 18
  3x
    DL 5 - 5 - 5+ (60% - 70% - 80% of 1rm (230#))
      5@ 135#
      5@ 160#
      5@ 185#
    10 leg curls on rower with 26# kb
    :30 hollow plank hold

   AMRepsAP 15:00: 50 strict
     200m run
     max hspu


Wednesday, May 16
 3x
   Frt sqt 5 - 5 - 5+ (60% - 70% - 80% of 1rm (160#))
     5@ 95#
     5@ 110#
     5@ 130#
  10 ring row
   5 box jumps 24"

 4 r4t: 5:58 rx
  12 hr push up
  12 t2b