** RACE REPORT **

Anyone who knows me understands that I never 'just want to finish' a race.  Today was my first race since 2009.  I have been somewhat training, but there was definitely room for improvement and better dedication. I went into the race with some goals.

1) 8:00 swim - my first time in the water this summer, I swam the race distance in 8:35.
2) 16mph bike - slow, especially for a tri, but the course is all hills, and I needed to be somewhat realistic.  I've ridden versions of the course several times, with paces around 15.5mph or so.
3) 40min run (~13 min pace) - again, extremely slow for a tri, but I wanted to be realistic.
4) sub 2:00:00 total time

I was out until about 10 last night, and was able to get stuff ready before I had left at 5pm.  When I got home I just had a few things to do/find, and then I loaded up the car.  I went to bed early, read a little, and fell asleep. Unfortunately I woke up at 4am.  Normally I like to get to the transition when it opens, in this case 5:30... but the course is only 10 mins from home.  I went ahead and left at 5am, got there, too my stuff to the transition area.  I was happy to see that despite my 5:20 arrival, I was not first. ;-p.  Got in and setup quickly. and  had some time to chat with a old friend who owns a local bike shop.  Met a few other racers, and tried to get my 'game face' on.

The swim was not ordered as it normally is.  I'm sure the first group of racers started in the right order, but we certainly did not. I actually caught 1 or 2 people in the pool, but I got passed by alot of others.  As I got out of the pool I looked at my watch 8:10.  Hey, not bad - pretty close to my goal!!  Woohoo!

T1 was ok, not my best - semi-long, uphill run to the bike mount area... and I began the bike.

I know that the bike course is mostly downhill on the way out and uphill on the way back.  As I hit the bottom of the first downhill, I checked the flags at the fire station - NO WIND!  YES!  I was worried that we'd have a headwind on the way back in .  The course was a simple out and back, and I was able to average 18.1 on the way out.  Two of the tough hills got me - I was trying not to hit single digit speeds - but I hit 9.6 to 9.8  twice. i knew to reach my goal, I only had to average 14 on the way back.  I also decided to try something different, and take my feet out of the biking shoes for T2. the downhill run would be dangerous in those shoes.  So after I finished the last hill, and made the last turn, I reached up and undid my shoe straps.  I slipped my feet out and struggled a little to get the shoes 'flat' so I can still pedal.    As I came into the bike finish - i looked down - 16.7 mph average?!  WHAT??? WOOHOO!!!!

On to the run.  My legs felt a little like jelly - I had trouble getting my sneakers on and my T2 was longer than normal.  Out I went onto the course.  I know the course well, I run it all the time with my running buddy.  But the first 1.25 miles are on the golf course.. the golf course we got kicked off of once for running on it.  I felt slow, everyone was passing me.  I see the first mile marker.  12:05... really? I would have guessed closer to 14mins!  wow.... ok, so I keep going. I need to walk just a few steps (maybe 10-20), twice... but I'm doing ok.  the 2nd water station is early.. I wasn't expecting it. right after the first hard hill.   I was glad it was there.  Turn the corner at the top of the hill and its down.Two more turns and its the backstretch.. but where was the 2mile marker? at first I'm getting worried that this mile is a LOT slower, but finally I realized that I must have missed it.  I know that I've got less than a mile to go.  along the back stretch I see my honey and my running buddy- cheering me on! :)  YEAH!! motivation that I needed for sure!  I know that last hill is coming and I know its steep but short.  I get up and some girl passes me - I use that as my motivation to pick up the pace.  There are my fans at the last turn before the finish line.  I sprint it in - look at my watch 25mins for the last 2.1 miles. that's a 12 min pace!  Even better is my total time..... 1:47  WHAT?!  I wanted to finish in 2 hours and I beat that by just over 12 minutes!  WOOHOO

so recap on goals

1) 8:00 swim => 8:10 - not too bad! add a few secs for the few steps to cross the mat for the swim time.
2) 16mph bike => 16.7mph- official time was 16.5 that usually happens when the actual distance isn't exact
3) 40min run => 37:16 run.  (12:05 pace)
4) sub 2:00:00 total time => 1:46:39.1

I really couldn't have asked for a better race.

Now, the plan is to let this springboard me forward.  I need to be use this as my momentum going forward.  so I have added the following this week,

1) no pasta - I need to eat well this week.
2) add p90X to the mix for some weight workouts.
3) add speedwork to my runs.  I definitely think that my running is the weakest.. Only because I can lose a lot more time on the run than the swim.  My biking will improve as I lose weight and keep riding, but my run needs the most work.  I've got one of my old speed class schedules that I will use for the next 6 weeks.

This race will now serve as my motivation!!

Weekly Report

Tuesday I had to get a haircut, so my workout schedule was off. Wednesday we went to the Rangers' game - rest day #2.  Thursday I don't think I did a workout - I can't remember.....

Friday morning was a short easy buddy run on the course.

Saturday.... this was a tough one - I wanted to ride with my biking buddy, but I wasn't sure that a 40 mile bike ride was what I needed the day before the race, especially in this heat.  W agreed, and encouraged me to do a short bike.

I decided to bike up to the Natatorium and do a 800m swim.  On the way back the last half of my 5 mile commute was into the wind so I was able to get a 10ish min hard push in.  I had my recovery drink and rested the day away.  Sat out in the sun all evening at the FC Dallas game, but it was fun and I was home and in bed around 10:30.

Race report to follow!

Yesterday's run was short - but it was good. Its amazing how hot it is at 7am.

Tonight we skipped the shooting so I could get an extra workout in before my race on sunday.  I needed to hit the water as I hadn't been there in a few weeks.  There were way too many kids in the pool, goofing around in the lap swim lanes. I said something twice, and the lifeguard also helped out too.  But just too many people.  Afterwards I got a run in  - 98degs and I did about 1.5 miles.

Looking forward to Sunday, but getting a little nervous!

Will power

I can't seem to find the willpower to eat right. I know what I need to do, I know how to do it.  I just don't seem to be able to do it.

The last few weeks have not been my best. I went on a trip to LA July 12 - July 17.  The few days leading up to it were stressful as I was extremely busy at work.  The few days after I got back were extremely stressful, as I was STILL extremely busy at work. Taking 1 week off makes it so very hard to get back into routines.

But now that I am back at home (for a few weeks) and its time to get serious. I have 3 weeks.... 3 weeks until I go on my next trip (ok, well, 2.5 weeks actually.)  I need to buckle down and just do it. Starting now... not Monday, not Tomorrow.... NOW (actually this morning!)

I have my first race in over 3 years next weekend.  Am I ready?  Well, I can and will finish... but I'm not as prepared as I would have liked.  I don't have enough pool time.  I don't have enough hill work, I haven't done enough speed work.  It will not be a PR, but I don't expect it to be.  I'd love to say that I am just aiming to finish,  But anyone who knows me, understands that wouldn't be true. I'm way too competitive.

Today was my first GOOD exercise day in almost 2 weeks.  and it wasn't even really all that good.  I was significantly dehydrated, and my HR spiked during the bike ride.  I ended up finishing, with the fast group, but it wasn't pretty.  Average HR was 163... for 2 hours and 15 minutes.  That is CRAZY.

I am working on a workout plan for this week. It can't be too crazy since I have the race next weekend, and I already have plans on Tuesday and Wednesday evening.  I also need to plan my meals for the week.

I'll try to update more regularly.

Making gains

Sometimes the gains we make aren't the ones we are expecting.  I feel that I am getting much stronger on the bike right now.  I am also really happy with our progress with our running over the last 6 months.  I had a great Liberty 5K on Wednesday, and once again had a great weekend of biking/running.

Yet, I am still not seeing progress on the scale.  It is not a surprise really, since I am not eating well.  For some reason I just don't have the willpower.  But I continue to make gains in my fitness.

Many people feel that you have to be thin to be fit.  You have to have a rock hard abs and be a size 2.  But actually fitness is so much more than weight.  I feel more fit now than I did 4 years ago when I weighed 30 pounds less.  I wasn't exercising then, my fitness level had dropped (mostly due to school, and laziness).  I've got the cardio workouts in place. Now I need to work in weight lifting and better nutrition.

I can't wait to see what my progress will be like when I drop 15 pounds... or 30... or 50.  If I continue to exercise and progress, how fast will I be running then? Which group will I be biking with on Saturdays?

I look forward to finding out.

So I suck at blogging...

But I'm going to try to keep it going.

I know I haven't lost weight lately, but I actually feel really good, and I certainly don't feel the way I look. My last blog was Tuesday June 19th.  Here is the workouts I've done since then.. honestly a few "cheap" workouts that should have been much better, but only 4 (maybe 5 since I can't remember Fri 22md

Wed 20th: BIKE - 6 miles - decided to take the train home after hearing about a wreck on the highway.  Took the "long" way home from the train so I can get in some hills, but certainly didn't do the workout I had planned.
Thurs 21st: BIKE - 6 miles - took the train to work in the AM. biked to the train in the AM, pushed it on Elm.  Good ride.
Fri 22nd: ?? I can't remember!!!!
Sat 23rd: BIKE - 40 miles.  Another awesome bike ride with my bike buddy (BB) and PBA.  Wyatt joined us this week, and overall we had a really good time.  Wyatt pulled for 75% of the ride, BB and I had no problems keeping up. I think we are going to be moving up quickly.. I hope.. I'm getting sick of the peeps in this group!
Sun 24th: RUN - 3.4 miles. Running buddy (RB) run!! Enjoyed it as always!  That afternoon I headed to work to drive down to Killeen, TX (or thereabouts) for camp. I told myself I would run everyday - I've promised this to myself twice before, and never actually followed through with it.  This time will be different.
Mon 25th: RUN - 2.75 miles. Day 1 down!!! I got up at 6:30 and ran/walked for 45 mins.. probably only did 2.5 or 4 miles, but that's ok.  I am so proud of myself for getting up.  I needed to based on all the crap I ate today
Tues 26th: RUN - 2 miles.  Day 2 down!!! Once again got up - run was a little shorter again, but I still made it just over 2 miles!
Wed 27th: RUN - 2.5 miles. Say what?! Day 3.... run/walk check!!
Thurs 28th: RUN - 3 miles. WOOHOO! Didn't think I would make it today, but I did!!! Another 3 miles down!!
Friday 29th - OFF!
Sat 30th: BIKE - 40 miles. PBA ride - B^2 - dublin route..... woohoo!! BB and I are ready to move on!
Sun July 1st: RUN- 2.7 miles -
Sun July 1st: BIKE -20.27 miles.  Double workout baby!!! WOOHOO!  and hills!  I was able to maintain over a 15mph average, sweet!!
Mon July 2 - OFF - skeet shooting.
Tues July 3 - OFF - bad day at work, home later than normal.  Rest up before the race tomorrow
Wed July 5th - RUN - 5k.


Time to update the plan for the next 1.5 weeks!!