Thursday, July 26, 2007
A couple of updates:
My left knee has been very cranky so my long runs are not doing so well in the mileage buildup to Marine Corps Marathon. I've got one 11-miler only and cut down my long run last weekend because it was hurting. I gave it a few days off (Catherine was sick too, so I couldn't get out to run anyway) and I'm back to wearing a knee strap, which seems to help it. A solid six miles today. I stopped to drink water, also to check out some plein air painters (there's a big contest and sale in town all week so painters are everywhere) and also made another very unusual detour - a little fawn with spots was hanging out way too close to the busy highway, all by itself, so I chased it back into the woods a ways. It only went off about 50 feet, didn't seem scared at all, but hopefully that's enough to keep it from becoming roadkill. Overall pace including the stops was still just over 12 min/mile so I was running mostly in the 11 min/mile range.
Then I swam with the new turtleneck swimsuit. First impression: I love it! It has a back zipper that's a bit hard to pull up, and snags my hair, those are the main negatives. Best news yet, though - no gapping and bagging, and a very fast (for me) 500-yard swim - 10:52. It DOES make me fast!!! I'd like to try it out as a trisuit paired with bike shorts, but I'm afraid it may chafe. We'll see.
The minivan is in the shop after being hit by the dizzy old lady, and needs a new rear wheel, but insurance will only pay for a used wheel, and it seems to be taking them a while to find one. Jerks. So it's a big nuisance, but not nearly as big a nuisance as if it were undrivable. Counting my blessings. . . .
Plus we've been having a severe drought. I forget if that means more jellyfish or fewer jellyfish in the fall open water swims.
Saturday, July 21, 2007
And Levi has been riding a very conservative Tour, but he's in 5th place, Aussie Cadel Evans is in 2nd, and Contador on Discovery is in 3rd and the white jersey!! If you're not watching, you're missing an exciting Tour!
And GOOD LUCK TO EVERYONE AT IRONMAN USA TOMORROW! FLY LIKE THE WIND!! I'll be watching for all your splits - wave as you go over the timing mats!!
Thursday, July 19, 2007
The knees are a bit creaky and painful. Today I wore a knee strap on the left one. I may be increasing my mileage a bit too quickly - 16.4 miles already this week with a long run yet to go this weekend. I'll back off the mileage if they keep complaining.
Then I hit the pool for 1300 leisurely yards, ten minutes in the sauna, and then my "me time" was all gone!
Wednesday, July 18, 2007
Won't that be fun? And it should fit the girls until they're over 60 pounds, which will be several years - and by then they'll be old enough to paddle their own kayaks.
Hey, I even saved money! Free shipping!! But I think it was still the most I've ever spent in an online purchase.
Can't wait to try them out! I can even volunteer to be a swim spotter on some of our local triathlons, too. Once I buy a car rack, that is. . . .
Tuesday, July 17, 2007
I'm tired of suits that bag out in the chest and create a windsock in the water and slow me down.
I'm sure I'll be MUCH MUCH FASTER in this one. (And I'm sure my figure will look exactly like that in the suit too).
Uh, that, and some fast swim training would help too. . . .
Then I finished my run, drank several gallons of water, and then swam until all my free time was gone. And I realized I really need a new swimsuit, because the current one is worn out and sagging and bagging where it shouldn't.
I really like this three-hour block of "me time". Only 1.5 more weeks remain of Y summer camp, though. But preschool starts soon!
Sunday, July 15, 2007
Then this morning we took a short tourist cruise on the Miles River on board the Patriot:
Captain Catherine even got to steer the ship:
Did some sightseeing on a beautiful day which included spotting Greta Van Susteren's little boat:
The Schooner Sultana was visiting too:
Here's the data you've all been waiting for:
And a chart! Hooray!
Just for reference, this is what my training paces are supposed to be right about now. 4:37 to 4:50 for Yassos. I guess I'm close enough, for a first attempt this year.Or more simply:
My easy run training pace is: 12:08 min/mile
My tempo run training pace is: 10:11 min/mile
My maximum oxygen training pace is: 9:13 min/mile
My speed form training pace is: 8:32 min/mile
My long run training pace is: 12:08 - 13:36 min/mile
My Yasso 800s training pace is: 4:43 min/800m
Friday, July 13, 2007
Fortunately owing to my lightning-fast super-triathlete reflexes, I swerved away from her enough that all her '97 Buick did was push her front license plate into my rear wheel, which tore her plate and frame off and sent it flying across the street. Damage to my minivan's wheel was only cosmetic, as far as I can tell, and no damage on the body at all. And my girls were in the Y camp at the time. Whew!!
But that ended up cutting short my time available for the pool, so I just hopped in for a quick 500 yards today. Just enough to calm down my shaking hands.
Thursday, July 12, 2007
I was glad not to feel any lingering after-effects of the hot and nasty 7.5 miles I ran in the duathlon on Sunday. Speed and pounding definitely weren't my problems that day. But you can see from the map that yes, we have a little humidity around here.
Tuesday, July 10, 2007
Mmmm creamy crispety crunchety. . . . they're playing my song.
Monday, July 09, 2007
Here are our ambient conditions for race day, with the race starting at 7:05AM. On the way to the race I drove through several patches of fog so intense that I nearly had to stop. Notice the temperature and dew point going up in lockstep until 8:30? And hardly any breeze at all?
Here is the sad tale - heart rate in red, pace in blue. Heart rate climbing up past 175, despite my repeated and frequent attempts to bring it down, resulting in an ever-slower pace on the run course. That wouldn't have been a problem if I had been finished after the run - but there were still 45 miles to go in the event!
My heart rate while running during long-course events needs to look a lot more like this day, in the 150s and 160s. Going over 170 before the first mile was even finished was Bad News for Nancy.
Laika the Space Dog died from overheating and stress. Yes, that could have been me -- I think I could have put myself into some trouble if the weather had stayed the same and I had continued at a high effort level. My core temperature was probably rising throughout the run and with my surface-to-volume issues, I just don't dissipate heat as well as those skinnier folks.Fortunately the humidity did start dropping just as soon as I stopped, but that temperature kept climbing. Only 2 women out of 46 starters (4%) had paces well above 10 min/mile on the first run leg of the duathlon. On the second run leg, 15 women of 43 finishers (35%) had paces above 10 min/mile. I'm surprised it wasn't more of them.
Saturday, July 07, 2007
Now if I could only get Elisabeth over her panic when she sees bees (or flies that she thinks are bees). I don't know why she's suddenly sent into a major panic when she sees them, but she is.
In other news, I won the Prologue and I'm wearing the freakin' maillot jaune today. In a fantasy league. First place of 1378 teams! But in the Performance Bike fantasy league, I'm merely 510th out of 2616 teams after the Prologue. Although I'm eventually going to win that too.
Race tomorrow - forecasted high is 92*F along with over 40% humidity, no clouds. Pant, pant, pant.
Friday, July 06, 2007
Barring injuries and the Chesapeake don't rise.
Registration: Wirefly National Marathon and Half Marathon
Purchase Date: 07/06/07
Category: Full Marathon 26.2 Miles
Event Date: 03/29/08
Name: NANCY TOBY
Glad they reminded me how freakin' far a marathon is. Damn, this one is 26.2 miles too.
Some idiot was out there running in one of those old-fashioned plastic sweat suits. That's INSANE. All that will do is get a person dehydrated and hyperthermic. I know of no legitimate use for them, with the possible exception of training for the Badwater Ultramarathon.
I think I just rolled my eyes a little and said, "Jeez, good way to get heat stroke."
He didn't answer. Probably too close to passing out to talk.
Thursday, July 05, 2007
Well, gosh, if I had a pickup with a gun case and a collection of deer head trophies, it would look right at home with them, wouldn't it? First time I've seen a silver eagle that wasn't on a coin, I think. Yeah, last year's was much nicer. Well, still, I'd rather have that than a crappy badly-run race with cool hardware, like Geekgirl, you know?
And since I'm posting photos, here's an obligatory few of my cuties, since you all haven't seen them in a while.
This (below) was at dinner at the very casual outdoor patio at our local yacht club for my fiftieth birthday. Hmm, maybe it's time for that chin lift, eh? ;-)
Tuesday, July 03, 2007
Let's see, that's 41.01 miles, which should take under 2:25 at 17.0 mph.
Which gives me 15 extra minutes! Yay, I should definitely be able to finish under 5 hours!!
OK, let's make it 4:45. Which isn't nearly as tidy a number.
Monday, July 02, 2007
Here's the ideal plan:
12km run/7.45 mile run @ <11:00 min/mile = under 1:22
T1: Under 2
73 km bike/45.36 mile bike @ >17.0 mph = under 2:40
T2: Under 2
8 km run/4.97 mile run @ <11:00 min/mile = under 54
Total: Under 5:00
I didn't cook the numbers to get that result, but it's a nice neat one. I'll go for it. Under five hours it is.
Sunday, July 01, 2007
I mention this for a few reasons.
This blog might be kind of quiet in July, because during Le Tour I spend a lot of time on my other Lanterne Rouge blog, plus I've also been spending some time working on the new TdFWiki.
And I officially hate Holly because she gets to go to London to watch the start of the Tour. Even though she designed a stunning, awesome header for my Lanterne Rouge blog.
Today I did a little experiment by riding in my unpadded Lycra running shorts, to see if that might be an option for my duathlon next Sunday. It's definitely going to be long (12 km - 73 km - 8 km), and it's probably going to be hot.
It would be nice if I could get away with just wearing my running shorts for the whole thing and not having to run in bike shorts with a big wad of padding up my butt. Well, actually my favorite cycling shorts aren't too bad to run in, but if I could leave off the padding I'd be just as happy.
I learned today that I can leave off the padding for bike rides up to 26 miles. It worked okay, meaning only the average amount of chafing and no horrendous weeping sores nor blisters nor gaping bleeding holes where they don't belong nor horrific amounts of bruising.
But on longer rides I don't know. One or more of those things might happen.
My duathlon involves a 45-mile ride.