Posts Tagged With: team-magic

Base Training Week 5

Monday – Rest Day!!!

Actual – Thank goodness for this.  I was so worn out from last week.  I knew if I opened up Training Peaks and saw I workout today, I would have hide in the corner and cried.

Tuesday – Swim 2,600 yards and 30 min leg workout

Actual – Completed the swim, it felt strange having my legs tied up in a band – but I finally got the hang of it.  Leg workout was hard, especially the elevated leg thrusts.  I could only do 2-3 of those with one leg in the air, then I completed the rest of the set with both feet on the ground.

Wednesday – Run

Workout – 50 min hill work on a treadmill.  10 min warm up, 4×30 sec at 4% incline, 30 sec at 1% incline, 2 min at 5K pace, then 2 min walk for recovery – total of 3 times all the way through.

Actual – I hate running on a treadmill, but loved this workout.  You were busy the entire time, watching your heart rate, incline, etc.

Thursday – Track Run

Workout – 10 min warm up, 5 x 1K w/ 1 min walk recovery between, 10 min cool down.

Actual – Enjoyed the challenge of this workout.  1K times per mile: 9:06, 9:12, 9:11, 9:29, 9:25

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Friday – Trainer Bike Ride, Hip/Glutes workout

Workout – Total ride time was 30 min, with single leg pedaling drills

Actual – I lasted 40 sec each time on the one leg drills.  Coach said I would eventually build up to 1 minute per leg.  Ride distance 7.39 miles 14.8mph

Saturday – 10 mile run

Workout – 1.5 mile warm up, then 2 x each set 0.5 mile @ 9:43 w/ .25 mile @ 12:07, 0.5 mile @ 9:32 w/ .25 mile @ 12:07, 0.5 mile @ 9:21 w/ .25 mile @ 12:07, 0.5 mile @ 9:10 w/ .25 mile @ 12:07, 0.5 mile @ 8:55 w/ .25 mile @ 12:07, 1 mile cool down

Actual – GOOD GOSH!!!!!  I might could do this on a flat course (probably not though).  Only recorded the 0.5 mile times:  9:59, 9:47, 9:38, 9:36, 9:51, 10:22, 9:31, 11:22, 9:16, 11:14.  So I guess you can see where I just couldn’t go anymore.  So much lactic acid was in my legs I could hardly move them.  Next week, I will be putting tailwind back into my long runs to see if that makes a difference.

Sunday – Trainer Bike Ride

Workout – This had a lot of cadence work in it.  10 min warm up, pedal drills, then 45 min (9 rounds )of 2 min – 80-85 rpm, 1 min – 90-100 rpm. 1 min 85-90 rpm, 1 min recovery, then road until I hit the total time.

Actual – I did all of the above.  I’m spent for the week, that’s for sure. 24.15 miles and averaged 16.1mph

 

Looking forward to next week……Not looking forward to leaving work in the dark now.

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Lake Guntersville Triathlon

So, G and I signed up for Lake Guntersville Triathlon (Olympic Distance) and completed it this past weekend.  You cannot beat the “early bird” pricing – $25!!!  We have done this race for the past 3 years and love it.  The bike course is very rolling and the run is very rolling as well.  The run is also part road and part trail – so there is your fair warning.

I love Lake Guntersville State Park and the Lodge!  We usually drive up after work and spend the night.  The rooms are nice, fantastic pool, workout room, and great restaurants on site.

The Lodge from the race site.

Hand carved bear inside the lobby.

Our room view!

This race is pretty low key – low stress.  It starts at 8am, central time and you can pretty much stay in transition until your wave is called.  It is an in water start and each wave goes off every three minutes.  I think there was a total of 4 waves this year. (Total people for both the sprint and Olympic @300).

G, me, Buck, and Kristie

I beat my time from last year by a minute, so I totally consider that a win.  G however beat me for the 1st time in this race by 2 minutes.  Guess I need to start training a little harder, not that we are competitive with each other at all 😉

Coming back in from the bike.

I wore my new kit from #BestTriClubEver and it worked perfectly!  No hot spots and it did not ride up anywhere.  Looking forward to next years race already!

Next up….. Chattanooga Waterfront Triathlon (which if you want a discount code for this race, let me know)

 

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The Waterfront Triathlon

I would say this is probably the hardest Olympic distance in TN, I am sure there are harder ones but really this one is TOUGH!  However, I did not participate as an athlete this year because I had only been running for 2 weeks and felt like pushing myself on the run would not be a wise move.  Good thing I decided not to sign up because this event became a Dualathon. 

The week before Chattanooga, TN received some very heavy rain – actually I think it was about 5 days straight.  With that the swim was cancelled because the current was unsafe and the start area was flooded.

Where the swimmers would normally wait to start their swim.

Where the swimmers would normally wait to start their swim.

Here are just a couple of other pictures of the actual river.

waterfront2

You can barely see the set of stairs where the swimmers would exit the river.

You can barely see the set of stairs where the swimmers would exit the river.

All day it looked like it was going to rain, which was nice for the racers because they had cloud cover the entire day!  Usually it feels like you are on the face of the sun!

Here are a couple of pics of the race……

The Finish Line!

The Finish Line!

Jane, Tammy, and myself volunteering at the finish line.

Jane, Tammy, and myself volunteering at the finish line.

D coming back in on the bike.

D coming back in on the bike.

There is a lot of rolling hills on this course.

There is a lot of rolling hills on this course.

Coming back from run #1.

Racers heading towards the finish line!

Tammy handing out medals.

Tammy handing out medals.

The Bling

The Bling

Jane and I worn out at the end.

Jane and I worn out at the end.

A special thanks to Whitney Allison for taking some great pictures Sunday!

Hope everyone had a great weekend!

Categories: Misc. | Tags: , , , , , | 2 Comments

Waterfront Triathlon – 2012

Well just like last year – the day of the Waterfront Triathlon it was really hot with no cloud in the sky.  I cannot complain too much though because the past two weekends before it was in the 100’s and Sunday it was only in the 90’s.

The short version – I beat my time by 10 minutes when you compare it back from last year, improving in every leg!!!

The Long version:

Morning of the race…so peaceful and pretty!

The morning of the event I arrived around 6am to set up my transition area.  Everyone had assigned racks however you could pick where you wanted to be on the rack – I wanted to make sure I got the end spot!  After setting up I found D and Missi, then ran into Barry, Jeanniee and Michelle.  We talked for a bit and took a couple of pictures before D, Missi, and I headed up to the swim start.

Heading to transition….I look like I am 12 years old here. 🙂

me and Jeanniee

Michelle, D, Jeanniee, me, and Missi

Once at Scrappy Field we quickly ran into Reggie, Dave, and Cyndi.  The race was supposed to start at 7:30, but they were running about 10 minutes late.  (Ate a honey waffle stinger about 30 minutes prior to my swim.)  The swim was a time trial start one swimmer every 3 seconds and I was number 643 – so I had about 30 minutes before I got in the water.  Since it was Sunday morning there was absolutely NO CURRENT.  However, I got into a groove and just started swimming along.  I think this was the first triathlon swim I really enjoyed!  No one kicked me, grabbed my feet, or ran over me…SCORE!  I passed a lot of people and everyone had so much room to swim it was absolutely wonderful.  🙂  Oh also, they had “catchers” at the end of the swim – so I threw both arms out and they grab them and pull you to the steps.

Swim Time: 26:53  (1:38/100 yard) 

Finished the swim about to run up to T1.
Thanks for the photo Whitney!

Looks like Whitney snagged a picture of Dave coming out of the water too!! Thanks girl 🙂

The bike was uneventful again this year, which I am very thankful for!  You come straight out of T1 and ride up a small hill, then another steeper small hill, then the on-ramp for the highway.  I don’t know why, but I totally forgot about the 1.5 mile hill once you pass the Signal Mtn exit.  Once you get passed that you have a lot of rollers, but some really good downhills thrown in.  It felt like I made it to the turn around in no time…I love just a 26 mile bike ride. 🙂  I looked down and I averaged about 17.3mph the first half – but wait a minute…..once I made the turn around I hit a headwind!  Oh no!!  I battled this stinking headwind all the way back and with the sun beating down on my back – at one point I was thinking, “Why am I doing this? “I hate triathlons!” “I just want to quit”.  The downhills, where one should have reached over 30mph, I was in my biggest gear pedaling just to get my speed up to 27mph.  All in all, it was still a good ride and I beat my time from last year.  I took in two bottles of fluid and 1 gu.

Bike Time: 1:37:45  (avg. 16mph)   (Wish I didn’t have the headwind, so my average could have been higher.) 

Once you come out of T2, you hit “the hill”.  Luckily I live in Chattanooga, so I have been doing a little training on it. 🙂  The week of the event D and I ran the course and I decided to run just halfway up the hill and then walk the rest of the way in order to save some energy for the stairs coming up and then the Battery Place hill on the way back.  Other than the steps and the two hills this is a really flat course all along the Riverwalk.  Basically I ran until my stomach did not want to cooperate and then I walked.  I think I took in a little too much liquid on the bike because everything was sloshing around.  So, for the rest of the time I did a run/walk.  Since it was so hot they had an aid station every mile stocked with really cold water, powerade, and ice.  Oh and they also had ice-cold towels on the course – these saved my life.  I wish I could have run the entire time, it’s not that I was tired or my legs were tired – it was a stomach thing. 😦

Run Time: 1:22:03  (13:12/mile)   Yeah-Yeah, I know it was really slow and I am embarrassed to admit it.

About to cross the finish line, I had a huge nasty blister on my foot – starting to really hurt!

D coming down the hill – love the background!

Overall Time: 3:35:43        I would have liked for it to be at most 3:30, but I’ll take a 10 minute improvement over last year!

As soon as I crossed the finish line I said, “I will NEVER do this event again”.  However after about 30 minutes Gary talked about wanting to do it next year and I was ready to sign up again.  🙂  What makes this race — of course I have to say the volunteers!  They all signed up to stand out in 90+ degrees to take care of all of us….so THANK YOU, THANK YOU, THANK YOU!!!! 

This is a very organized event with more than 400 volunteers, so if you are looking for a challenging olympic tri – this one is for you!  Or if not, come out and volunteer next year – they treat the volunteers like rock stars.  The post race food was great – fruit, pizza (HELLO – spinach pizza….YUMMY!), bbq sandwiches, chips, cookies, granola bars, powerade, water, coke products, and beer (if you drink).

Missi and I as soon as I crossed the finish line.

Missi, Tammy and me

Michelle, D, Missi, and me –too sweaty to touch each other!

Me and Gary at the volunteer party Friday night…we helped stuff 1500 race packets!

Thanks for reading!  If you would like to see more photos of the triathlon, you can go to Whitney’s SmugMug page.

Categories: Race Reports | Tags: , , , , , , , , | 5 Comments

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