Happy Running Day!

Up before dawn to run before work. Rewarded by this:

So proud of myself for getting up at 0500 & getting a run in! (I need to be in the car by 6!) so I take a picture:

...and that's when I realise that my shirt was on backwards....What a dope!

Happy running day everyone!

Keuka Lake Duathon...(or how I did a Du & didn't maim myself!)

Ready or not...Keuka Du here I come!

Sunday, I took my big girl bike out for the big test. Not being brave enough to risk hypothermia despite the swim being my strongest leg, & being too cheap to buy a wetsuit, I signed up for the duathlon at the last minute to see if I could survive the bike unscathed. That's right. Me. Clipless peddles. Broken rib. 2 weeks post marathon. No training.

Bring it on. 5K Run, 22KM Bike, 5K Run

Keuka is the 1st Tri of the season in this area.  It's pretty popular & usually sells out quickly.  SD was already registered for the Oly distance so I was pretty lucky to be able to sign up for the Du only a week & a half ago! It may have been the sucky (non-existant) spring that we have been having but I got one of the last slots! Score! 

We headed to packet pickup on Saturday.  It's about an hour drive, but it's a pretty one so we didn't mind the drive.  The nice thing about the race being at a college is that you can rent dorm rooms cheaply if you are out of town.  In fact, we actually talked about doing this for next year just for the convenience. Because transition closes @ 7:15, you have to be there pretty early even if your wave doesn't go off until after 8:30.  Packet pickup was easy and quick. You could choose between last years hat (white), this years hat (grey) or a grey unisex tech shirt.  SD chose the white hat as it's his favourite hat & he wanted another.  I didn't care for the shirt so I took the grey hat...originally under duress because SD told me we shouldn't get the same one because we'd never be able to tell them apart. He has a giant head & mine is tiny so I agreed because I it's hard to find a hat that actually fits me and I didn't want mine to get stretched out.  I actually like it alot now & am glad I went with it. We went home, had a good chicken & pasta dinner, packed our gear & loaded the bikes on the car.  SD doesn't care but I prefer to load the bikes the night before and then back the car into the garage for the night ready to go.  At 4:45am, I do not want to be fighting with my bike rack! 

I'm thinking of calling her "Loco". It's how I feel when I'm riding ;)

We arrived around 6:30, got body marked and then headed into transition to set up.  Didn't take long as I only needed to put out my bike stuff.  Rain was imminent so I had an extra large side ziplock bag for my bike shoes. This turned out to be an awesome move as I was able to stuff my sneakers in it when I got on the bike and they were dry when I went back for them! 

SD was in the 3rd wave of the Intermediate distance start.  I was able to see him start @ 7:40 and I also finally met Jamie from Couch to Ironwoman! I ran into her just before she went to the swim start for her 1st Intermediate distance tri! Yay! It was SO nice to finally meet you, Jamie! We have missed each other at races a few times so this was pretty exciting.  Boo that I didn't have my camera with me :(. She was brave. No wetsuit & freezing lake in the 60's.  SD said it was COLD with a wetsuit! She is one tough lady!

Run 1: The Du started @ 8:05 and I felt pretty good as we got started.  I was a bit worried about how I would run as I really haven't done any road running since Poconos 2 weeks ago.  The inside of my left knee has been bothering me so I've been resting. I did 2 trail runs this week and hurt on one of them.  I taped to be safe & though I wanted to run a good 5K (under 30), I mostly wanted to run pain free.  The first 5K was ok.  No pain but I definately felt the pace.  I ran 29:08, which is 9:24 pace.  I'm happy with that.  

T1: 1:59.....It felt like FOREVER!!!! Needed to change from road to bike shoes. I don't know why it took so long???  I had everything ready.  Glad I took the extra seconds to stuff my shoes in the ziplock as it rained during the bike.  

Bike: 53:03 Which is 15.8mph. It was a rolling hill type of course with one long slow mile long climb around mile 9.  I was hoping to be able to crank faster than that.  I was aiming for 50 min flat so I'm a little disappointed in the time.  However, I purposely was cautious.  I did not want to fall & get another broken rib.  When it started raining I was extra cautious and slowed it way down on the downhill heading to the turnaround.  I did not want to wipe out.  The speed was cautious and I was careful mounting my bike and clipping in. I know that cost me a  few extra seconds.  But I was comfortable enough on it to spend a good portion in the aero bars!  Overall, a nice 'safe' ride.  That was the main goal so I'll score this a win. As an aside though, I want to say that as I was getting passed by the sprint tri guys who were catching up to me, I could not believe the amount of A-you-know-whats who would fly by me really close without announcing 'to your left'!!!! That was dangerous and it pissed me off.  I thanked every person who passed me who let me know first and gave me adequate room.  There is just no call for that kind of behaviour on the course.  At least, that's what I think.  Opinions?

Dismount was preceded by a no-pedal zone.  It was long and slow, but I was out of my clips and coasting safely by the time I got to the dismount line.

T2: 2:27....worst transition ever.  Seriously, I was 48/49 duathloners. I have no idea what I was doing in there that took so long.  I only had to rip the velcro from my bike shoes and put on my ready and waiting sneakers.  Fail.  Big fail. 

Run 2: 31:38   10:12 pace: Heading out onto the run course I felt ok.  My legs weren't jello, but they had that awkward feeling gait that you get after getting off the bike.  Know what I mean? Although the pace was ok for me, I didn't feel myself until around a mile in.  Being an out and back run, I was able to see and cheer a couple ladies I knew as they passed ahead of me.  SD caught me just before the short course turnaround (where he had keep going), so that was nice.  He was not enjoying his run but he looked ok.  In the last quarter mile I saw Jamie again heading out on the run course! Yay! She looked STRONG with a big smile on her face!  

I was pretty happy when I crossed the finish.  I thought I knew what my time was but at the time I had no idea my transitions were so sucky.  Live and learn.  

Official Time: 1:58:15

SD finishing the Oly

This is how bad he felt :(

I knew I didn't have a lot of time before SD crossed the line so I got a water & headed back into transition to grab my phone so I could take a couple pictures.  Turns out, inside transition was the best place to watch the finishers! No crowd and great angle.  I waiting about 20 minutes before I saw him.  He crossed in 2:42:16.  This is an 18 second PR despite puking at the finish (that never happened before!) & having his worst run ever. I felt bad for him, he felt so crummy at the end.  

Luckily, that passed after a few minutes and we brought our bags to the car, changed and went to the buffet.  Great spread they include with your registration! You know I'm sold when it had my most favourite post-race food...soup!

photo worthy food ;-D

Overall, an average performance. I am not a huge fan of the run/bike/run since the swim is my strongest event but it served it's purpose and I am glad I got to race Loco before I tackle Musselman Sprint next month.  

When the official pictures come out I have a funny story to tell....but I'll wait for the photographic evidence!

Random Thoughts...

I have several things rolling around in my brain right now.

Like random things you think about while running a marathon:

• Wow! Those lilacs smell WAY better than that dead raccoon did!
• Running in fog with poor visibility is weird. I can't see what's coming up. Wait. It's probably better that way.
• Yeah, way better.
• Wow that hill is big. 
• Why does that girl keep trying to pass me? Doesn't she know we are racing & I'm going to beat her?
• (While passing a long line of stopped cars)....some of these people are NOT race fans....
• Some of them are AWESOME! Crank that music HIGHER!
• Why are my fingers so swollen?????? They look like sausages! (Really, why? Do you know?)
• It made me really happy today to dig out these & hit the trail! It was crazy slow going, but so fun!
  

Pocono Mountains Run For The Red Marathon Race Report...

This was the toughest, hilliest, most satisfying marathon yet!

4:37:17

Huge PR by 6 minutes 12 seconds!!!!!!

We headed out for the 3 hour trip to Stroudsburg early Saturday afternoon & got to packet pickup with plenty of time before the 7pm cutoff time. The expo was small, as you'd expect from a small race. They didn't have my shirt as the smalls didn't come in, but the volunteers and race directors were so nice that it didn't even bother me. They'll mail me my shirt. It's grey unisex long sleeve. Ok. Nothing fancy but I'll probably wear it in the fall or winter. 

A whole lot of yellow going on!

We then went to check in at our hotel and grab some food. Seafood linguini from Red Lobster might seem like a questionable choice for carbo loading but I had zero GI issues race day. In fact, this was the first time I didn't have to stop for a potty break during the race! Thank goodness for small blessings. We were going to drive the course but then decided it wouldn't make any difference the next day...except to add hill anxiety...so we headed back to the hotel and I laid out my race day stuff. 

I also got my 'pace band' ready for my 'Oprah' goal:

I knew 4:29 was a stretch but hey, go big or go home, right???

Race day dawned early & my alarm went off @ 5:45. I actually slept fair. Not perfect, but I wasn't tossing and turning all night. I got up, opened the drapes...rain. You have got to be freaking kidding me??? Rain again? Not heavy, but rain. Sigh. Resolving to accept my impending cold soggy run, I dressed & ate...& sent a pathetic text message to trail buddy.  A cliff bar in the room & half a pb sandwich & juice in the car during the half hour drive to the start. It was a point to point course & we chose a hotel by the finish in Stroudsburg. The host hotel had breakfast out early for runners so it was easy to get on the road. There weren't buses to the start so lots of runners were carpooling in the lobby. No problem getting to the start at Pocono Raceway. Bag check was organised & there was ample, no wait, indoor plumbing and a covered area in which to wait. At 7:45 I said goodbye to SD and walked to the start line.

Luckily they had potties there for a last minute (again, no wait) stop. Btw, my knees are fine but I chose to KT tape as a precautionary measure given the crazy hilly nature of the course. I figured it couldn't hurt and if it bothered me was easily ripped off.

At 8am, 603 brave souls set off in a light drizzle that would continue the entire race, to tackle the relentless hills of the   Pocono Mountains. Although on paper this looks like a fast and easy downhill course, I can assure you it was not. The first 4 or so miles were rolling hills. Long and gentle. I did not join a pace group but I made note of the 4:30 gal and kept her in my sights while finding my happy pace. My goal for this race was to run strong & comfortable....Leaving all i had on the course. Ideally this pace would be 10:18 overall but knowing how constantly challenging the course would be, I knew the split would be all over. 

Miles 1-4: 10:14/10:39/10:38/10:07

So far feeling good. Usually by now, if I'm going to have a GI issue, I know it. Feeling good and strong. 

Mile 5 started with a half mile climb and then plummeted to the tune of a 12%grade. 9:33. I am glad I taped. 

Mile 6 had a little climb. I think I had the best tasting orange ever at an aid station & ran 10:36. 

7,8,9&10 continued downhill at sometimes terrifying quadbusting angles that were interrupted with brief steep inclines. 

9:19/9:49/10:09/10:14

In the spirit of self preservation, I actually reined myself in a bit here. 

At mile 10 I popped 2 Tylenol, ate a Gel and did a little inventory. Yup, quads & knees at dull roar but hopefully the tape & Tylenol would see me through. 

It's hard to see but the uphills were constant and brutal

At this point, I actually started to be thankful for the light drizzle. I know! I have a hard time even typing it, but it's true. That rain was the perfect temperature regulator. 

Mile 11 was ok with just a short climb:10:12

Then the constant hills started. Mile 12 was a long haul & my first mile over 11. It was 11:04. I feel like my mile splits don't tell the true story. When I look at them It seems like I was losing it. But honestly, I felt strong. Those hills over and over again kept coming and several times I just tackled them ultra style & power walked up them (with everyone else). I really don't think it cost me much time. 

At the half I was right on target:2:14:38

For a small race with only 603 runners, there was amazing crowd support all along the route and at each aid station. Aid stations were every 2 miles, which was perfect. Each aid station was also littered with cool supportive signs before and after. I really appreciated that and looked forward to seeing what they'd have at the next station. A small touch, but one I loved. 

Miles 13,14,15: 10:37/10:57/10:45

Miles 15-20 are always the toughest mentally for me. I had a really good 5 miles. I lost the pacer somewhere around 14 but I was ok with that. My paces, given the grade, were challengingly comfortable. And by that I mean that I was pushing but not dying from it.  Make sense? There were some very very pretty downhill sections beside a creek and forest. I was passing people here and there & really just enjoying my run....achy quads and all. The roads twisted so you never knew what was up ahead. If the hill you were climbing or hurtling down was going to end around the next bend or not. Definitely kept me alert & in the game. 

Miles 16-20: 10:30/10:23/10:19/10:33/10:27

At 20, I know I can finish this. I know I can run a strong 10k any day of the week. Except, crap, there's another hill. And it's steep. What's a girl to do except power walk when necessary & explode as much as possible on the crest. Then another. 4 steep climbs in the last 10k. I put my head down and bulled through them as best I could.  Strangely, it was hard to do but I felt like I was giving my all. I was still passing people and with every step I knew I was closer to the finish line. 

Miles 21-25: 10:50/12:02/10:56/11:37/11:36

Mile 26 we enter Stroudsburg and it is blessedly flat. I'm close. I can feel it & I want to finish strong. Is it wrong that I enjoy passing people...especially in the last 10k? 10:27

At mile 26 we step onto the track. Let me tell you that after pounding 26 miles of asphalt, the spongy track felt like heaven!  3/4 of a lap and I crossed at 10:08 pace! 

I got my medal and water & headed to find SD. 

This was a small race....smaller than usual too due to the last minute course change that had to be made, but I have to hand it to the race organisers. It was a well done event. Though the course was not closed, I never felt unsafe. I think there may have been more volunteers, road marshals & helpful spectators than runners! While walking across the school grounds on our way back to the hotel a volunteer ran up to me, asked me if I was ok, did i need a shuttle (they had shuttles back to the start for those that parked there). When I said no, I'm just walking back to the hotel he asked if I'd like another water and ran to get me one. Very nice people in this town!

 I would be lying if I were to say I was confident going into this....far from it. I used a vastly different method of training....the torture plan that Thing 1 drew up for me had me doing speedwork at a pace I never would have pushed myself to normally. Paces I didn't often hit bang on but must have made me stronger. Given the technical difficulty of this course I am beyond satisfied. I got a PR on a crazy tough course & felt pretty good all through the race. Apart from my 1st...what can compare to crossing your first marathon finish line? This is the most satisfied and happy I have been in a running performance. No regrets. The tape, the Tylenol, the training, walking a few of those hills, even the vacation taper...they were all the right decisions. You've gotta love it when a plan comes together!

My New Ride!!!!!

I know you are all waiting for my marathon recap...and I'm working on that I promise! But I couldn't wait to share this.....

What's better to do the day after running your best marathon ever than get a new bike? That's right....I can't think of anything else either!

Here she is...my Christmas & Birthday & next christmas present all rolled up in one awesome white/silver/ teal blue package:

I've been putting off going into the bike shop to get fitted until after my marathon...well, basically because I'm a scaredycat (I'm afraid of going clip less) & if I'm going to drop $$$ on a bike I want to be able to use it right away. And quite frankly, with marathon mileage ramping up the past couple months I've had zilch in the way of cross training motivation or time and as a result it has fallen to the wayside. Until now!!!!

I'm going to give a blatant endorsement of the Geneva Bicycle Shop because they are amazing. My husband made this appointment for me a long time ago. I wasn't really sure I wanted to spend money on a tri bike or just get a regular road bike. I do not think of myself a a 'triathlete' but rather as a runner that dabbles in triathlon. Chad listened to everything I had to say (including my fears & budget & was respectful of both) and showed me both kinds and then it was time to get on the trainer to see how they felt. After many tries and adjustments I got on 'my' bike. The others were ok but this one felt more like it was a part of me right away. I have always felt like I was waging war with my bike whenever I got on it. Not with this one. (She needs a name...SD suggested Glacier for how fast I ride...he cracks himself up...I can't imagine why he hasn't been scooped up by comedy network). 

I spent over 2 hours with Chad and once we found 'my bike' (& bonus, it was on a huge sale so I could actually afford it), Chad had me on that trainer for almost an hour practicing clipping in and out safely. Watching my technique and adjusting it until I could say I was comfortable. I was surprised that it was. Chad told me he'd have no problem changing to regular pedals if I really wasn't comfortable so I tried it. Btw, it turns out that biking clears a ton of lactic acid from the quads so I actually feel ok tonight. Not like I want to go run 5 miles, but ok. 

I excitedly get home and of course want to try it out. I look good in the picture above don't I?  That was taken about 15 seconds before I tried to get on the first time and promptly fell over in my driveway. It hurt. I may have bruised a rib. 

And I did this:

And this:

Well, I guess she is christened & I know what falling feels like. With much trepidation I tried again & did it! Yay me! Managed to get off our hill and to a flat road with little traffic and just rode back and forth for a while practicing getting into aero position and stopping/starting. I cannot believe how much easier it is to climb a hill on this bike! I actually made it home without having to walk! 

Aero is going to take some practice. It's a little nerve wracking having your weight in the center like that. I wobble. & clearly I'm no weeble. 

Here is proof I survived my ride:

It was meant to be. She matches the one cycling outfit I own ;-D

And do not panic...the Garmin is ok! It was just a pin that popped out. Phew!

Who knew a tri bike would be for me??? Not me for sure. But there you go...I have one. 

I'm taking advice from all you brave clipless pedal, aero bar folks...

...and I promise...marathon report soon!

Marathon #4....Done!!!!

Pocono Mountain Run for the Red

4:37!!!!!!! PR by 6:40!!!!

If I never see another hill it'll be too soon ;)

All In.....

Ready or not....here I come!!!