Two more steps

Another step forward: 12 miles on Buttercup, probably our last road test before the half ironman. Everything was working great! She shifts a little more smoothly since her cleaning, and the gear slippage problem is fixed. The saddle still makes me sore, but mainly because I'm just not yet tough enough ... there. Best part: I was cruising fairly easily at 16 to 17 mph (with no wind on the flat). My average for the ride was 15.0 mph, including 2 slow passes through town. If I can average over 15.0 mph for Eagleman, I'll be very happy, since that will bring my bike time in under 3:44 and I'll (hopefully) be within spitting distance of that sub-8-hour finish. Of course, that assumes that I make it okay through the dreaded swim....

Another step forward: I finally tested the new wetsuit in the cold outdoor pool. It was a long struggle to get it on (they recommend wearing them snug, and believe me, this one qualifies!). The leg buoyancy was amazing - I was riding level on the water, and in a standing-up position my chin rode about 2 inches above the surface of the water. I can basically stand up in the water to catch a breath, if I need to. The collar feels uncomfortably tight and restrictive, however. But I think I can deal with that if I can swim at these speeds - I did my fastest-ever 100m freestyle swim at 2:17. IF I can calm down and get my breathing under control, IF I relax and just keep going, IF I just keep swimming for an hour, I'll get through this half ironman swim. All 1931 meters or 2112 yards of it. *cough*

One step back, two steps forward

One step back. I drove over to the pool today for the first in-water test of my new wetsuit. I HAVE TO HAVE TO have a cold-water trial before the Eagleman half ironman in 8 days. I was hoping for at least two practice swims in the outdoor pool in the wetsuit, today and tomorrow. Well, the pool was closed, due to some unspecified "accident" and the ensuing cleanup. Note to self: do not swallow any pool water tomorrow, when the pool had better be open again.

One step forward. My husband picked up some spray solvent/lube at the local bike shop and I gave Buttercup a thorough cleaning and drive train lubrication. A clean bike is a happy bike. I've adjusted the derailleur cable, which I think solved the gear slipping issue we had. I'll take her out for 15-20 miles tomorrow for our final road test.

Another step forward. Six days ago I was worried about my sluggish times for mile repeats on the track. Five days ago I was worried about my low running mileage in May. Two days ago I pushed myself fairly hard for a 7-mile workout to test my endurance, and that went well. Today I did my last speedwork on the track before Eagleman. I was also trying out some gear I was thinking of wearing for the race, and fortunately I found out ahead of time that the shirt I tested was not comfortable (OK, no problem, I'll wear my old marathon training shirt from last summer for the run) and the wraparound cycling sunglasses are too hot (OK, in T2 I'll switch to the smaller shades for running).

First mile: 10:36 (which is fairly speedy for me from a cold start). WHEW! I guess I haven't lost all my aerobic conditioning, such as it is, even though my running mileage is down, since I've been cycling and swimming as well. I promised myself if I beat that for my second mile I could quit for the day.

Second mile: Splits were looking good: 2:26, okay, keep it up.... 2:30, okay, you've got to hold steady and stay strong, stop looking at your watch.... then I just RAN for the last two laps and worked on keeping the tempo up and the arms pumping hard.... YESSSSS!!!! 9:58!! Yay! I haven't run a mile that fast, I think, since a 5K last December. Knowing that more work today wouldn't do anything to improve my fitness in only a week, I quit for the day and went home happier and a little more confident about the Big Race Day.

Good luck and thanks

Good luck to Wil, who right this minute is on the course at Sunburst, in South Bend, Indiana, in her quest to graduate to the elite status of Marathoner. "Wil" she make it? Of course she "wil"! "Wil" she arrive on that 50-yard-line at Notre Dame Stadium before the clock turns over 4:30, as she had hoped? It "wil" be tough! The local weather forecast calls for a high of 85*F, but the overcast conditions may help. We "wil" wait and see! I ran a half marathon as part of a relay there in 2002 and it was a friendly local race with a reasonably flat course along the river, plus a very fun finish line.

Thank you to Holly for her expert advice on blogger templates - I may use her tips in the next few days to try to revise the look of my header and incorporate some graphics. Another wait and see if I can actually do this! YOU GO GIRL in your own personal marathon of interferon treatments - 11 "mile markers" to go until you reach that finish line!

---

Late-breaking news: Wil finished Sunburst and is now officially a MARATHONER! Congratulations, girl! Head over to her blog for all the details.

Cambridge, MD tides for race day

Tides for Cambridge: June 12, 2005

Day        High      Tide  Height   Sunrise    Moon  Time      % Moon
          /Low      Time    Feet    Sunset                    Visible

Su  12      Low   1:54 AM     0.9   5:39 AM     Set 12:20 AM      21
    12     High   8:23 AM     2.4   8:29 PM    Rise 10:37 AM
    12      Low   3:33 PM     0.9
    12     High   9:05 PM     1.9

---

Concerning Choptank tidal flows that day, check out Jude Apple's post on that subject at Slowtwitch and the chart he prepared. Uh oh, maximum flow rates are right when we're in the water trying to battle the currents. Thanks for the warning, Jude!

Overcoming

Unfortunately "my" professional cyclist Ivan Basso didn't win the Giro d'Italia, but he did overcome some tough situations and illness and stayed in the fight for a stage win and finished in 28th place. Hopefully this will be a positive step in his preparations for the Tour de France in July.

If you have a broadband connection, you will enjoy this promotional trailer for the film "Overcoming" about Bjarne Riis and the entire amazing CSC cycling team. (If that link doesn't work, go to http://tomasgislason.com/front.php and click on "Documentaries").

Long-range forecast is in

The 10-day forecast for Cambridge, Maryland on June 12, 2005 says scattered thunderstorms (not good) but highs of 79*F/26*C and lows of 65*F/18*C (very good). The normal high for this time is 85*F, so any number of degrees lower than that is a Good Thing. OK, OK, I know the 10-day forecast is about as reliable as flipping a coin, but it gives me something to continue obsessing about.

Ooh, they just posted the times for our swim waves at Eagleman. It looks like (if the Athenas go with their age groups) I'll be starting my day at Eagleman at 0655, otherwise known as O Dark Thirty, in the first wave after the pros. OK, I can do this. I think. Just as long as I set three alarm clocks for 3AM. An early start is good, since the rest of the age-groupers start as far as one hour 34 minutes behind me, and it means I won't be such a straggler late in the day out on the run course. Think positive.

---

Ah, yes, I confirmed it with the Race Director "Vigo" - I've got to be in the water ready to rock and roll at 0655. Now I'm glad that means my day will be done by 3PM, and I won't be a lonely final finisher out there by myself, hopefully, but it also means I need to work on getting up early all this week to get this old body accustomed to early morning wakeups!

Ooh, the swim course will circle around a boat, it says. I'll just pretend I'm at Kona swimming with Shelley. Only half as long. With little visibility. In cold water. And not in Hawaii.

Continuous, unsupported running

I had some concern over my low running mileage lately, so I set out on a little running challenge for myself this evening. Now keep in mind that I usually take some walk breaks in most of my training runs, and I almost always bring water along or get some at the water fountains along the trail. These days to maximize my speed when I race I try not to take walk breaks or water breaks at 5K distances, and try to limit myself to walking through one water station at 10K distances, but I often do more if it's exceptionally hot and humid or hilly.

Today I set out to do a longer workout with no walking, and no water. This is not something I advise for others, it's just something I wanted to try as a test for myself, and also give myself some long slow distance mileage in preparation for the half ironman ahead. I know that final half marathon ten days from now after a long swim and bike is likely to be hot and difficult, and I want to be ready to push myself despite that tired "I wanna walk" feeling.

I originally set out to do five miles. As I was going along I thought it would be better to frame my challenge in positive terms, rather than negatives, so I came up with the phrase continuous, unsupported running. Hmm, maybe the un- word is still a negative, but that's the best my mind works when I'm running.

I was going along the hilly path on the way out, keeping it slow and steady, and feeling pretty good. I came to the marker at 2.5 miles along the trail, and decided to keep going. 3.0 miles, well, let's keep going for another half. I turned around at 3.5 miles and continued back in my slow continuous fashion. Just over half a half-marathon = just right.

Fortunately it was cool out - about 65*F. I never felt terribly thirsty, though I did wish for a bit of variety. It seemed more monotonous than usual without walk breaks. The baby bunnies were out in force for grazing time, and it amused me to watch them. I kept jogging along slowly, taking my time, and eventually made it back to the starting point. I did have to take one 34-second halt at a street crossing to wait for the light to change, so I only did 6 actual miles without any stops, but that's the longest distance I can remember doing without any breaks at all. I finished up a little over 7 miles in a slow, steady, relaxed 1:33, but that pace would still give me a 2:54 half marathon when I'm tired but I have support on a flat course. (My body weight was down about 3% from dehydration when I finished - again, not a recommended practice!) That pace should be realistic for Eagleman and within my 8-hour finishing window. Bring it on!

Eagleman Half Ironman race prep

I'm on the home stretch of my preparations for the Eagleman Half Ironman on June 12th. Can that be possible? It was in June of 2001, I believe, when I went first over to Cambridge to spectate and cheer on the triathletes. I remember seeing them coming through transition and being incredibly amazed by their ability to do a 1.2-mile swim, a 56-mile bike, and a 13.1-mile run. A total of 70.3 miles under their own steam - all in 8 hours. I remember in particular being impressed by a fast female triathlete with one arm - whom I believe I later saw at a Danskin tri - and cheering on a woman walking her broken-down bike back to transition, still smiling and in a good mood. At that time I never pictured myself as ONE OF THEM. But in ten days from now I will be - or at the very least I'll be one of the race starters.

I'm spending my time now going over last-minute details and obsessing. If you're in the same boat, and getting yourself ready for Eagleman, be sure to read through Bob Mina's Eagleman Race Preview - and good luck, fellow triathletes!

Separated at birth!!??

Flabby Ironman

Mr. Incredible

The 2nd Birthday Party

Two Birthday Girls Two

Today is the 2nd birthday of my two daughters, Elisabeth and Catherine. They're probably less than forty pounds altogether, but when they arrived they weighed barely over two pounds each. Today to their Mom they're looking like Very Big Girls indeed! We took a walk to the park, as usual, this morning. Catherine had no intention of smiling for the camera. Birthday festivities start later today!

Elisabeth and Catherine

Elisabeth signing "more" swinging!


Catherine signing "all done" with swinging

May totals

Bari reminds me to look over my May totals. Crap. They're scaring me. This is the kind of post that I really don't like to make, but I will just for the sake of honesty.

On May 1, 2005 I posted: May goals
Swimming: 6500 yards
Cycling: 150 miles
Running: 65 miles
Include: Complete five consecutive days of double workouts; 10 days on vacation (to be truthful, I'm not sure this is compatible with the swimming and cycling goals); then my first international distance triathlon

May actual totals:
Swimming: 6048 yards (93% of planned, 103% of April, less than one workout from target)
Cycling: 91.4 miles (only 60% of planned, 83% of April, not good!)
Running: 40.2 miles (only 61% of planned, 80% of April, also not good!)
7 days of brick workouts in 2 disciplines, but none consecutive.
10 days on vacation.
Finished my first Olympic distance triathlon.

Here, I'll just say what you're probably thinking: Q: How the heck are you going to do a half ironman on that kind of miserable biking and running mileage, girl? A: Any way I can.

June goal:
Finish half Ironman distance triathlon.

That's the only goal that I'm putting down in concrete for June - it's too late now to do much training for Eagleman, and I don't want to make the mistake of trying to make up for lost time at the last minute. I'll reassess my summer workout goals some time after June 12th. Actually, June 13th is when my fall marathon training begins, so I'm going to have to start ratcheting up the running numbers during the summer! I'll also have to decide what summer and fall triathlons or cycling events I want to enter, if any. I've already got the Baltimore Marathon (October 15) and the New York City Marathon (November 6) on the fall calendar.

I know lots of folks hit their training mileage/yardage goals like clockwork, and do their training plans to the letter. I'm not one of those people, I have come to learn. But I can certainly do better in meeting my goals than I have this month. I've been doing my workouts "on the fly" instead of planning them carefully on the calendar, which could help.

Perhaps another June goal should be to carefully and realistically plan my July workouts?

Columbia medal

My Columbia Triathlon Finisher medal, which arrived in the mail some time over the weekend! It really is nice - it's highly polished silver metal and so it didn't scan very well, but it's quite attractive. And BIG.

I really was quite impressed with the organization of this triathlon - very high on my "recommended" list for people like me who enjoy a well-run event and are driven nuts by a disorganized event. Kudos to RD "Vigo" and all the volunteers!

Now I'm REALLY looking forward to getting that Eagleman medal! It's organized by the same folks, so it should be equally a high-quality event with medals that ROCK! (They don't call me "Medal Ho" for nothing). And as much as I like this medal, it's MUCH more fun to actually get it at the finish line and be able to wear it around. If I get that half Ironman medal in 2 weeks, it's entirely possible that it may not come off my neck for about a week.

Triathlon training made me lazy, fat, and slow

Well, certainly lazy. I was planning for a long run this past weekend and I'm still waiting for THAT to happen.

And it hasn't made me any thinner. I'm eating more to compensate. And "reward" myself. And console myself when I'm sore. (The grilled steak and portabello mushrooms last night were magnificent, by the way).

And slow? Well, the numbers don't lie. Three one-mile repeats on the track today:

11:11
11:49
11:26

At this rate I'll be doing GREAT if I do that last half marathon run at Eagleman in anything under 3 hours.

Whatever it takes! I'll get there when I get there. Just as long as they still have a medal waiting for me at that finish line....

Lessons from today's bike ride

Today's bike ride: 30.0 miles, average 14.3 mph (including two one-mile trips through town at about 5 mph behind the tourist cars, using all my cyclist survival tricks).

Things that I must remember before Eagleman:

• Don't let anyone tell you differently: 56 miles is a long freaking way on a bike.
• More sunblock on forearms. In aero position they're perpendicular to the sun. Duh.
  
• Adjust derailleur so the gears don't slip.
• You NEED to wear your real bike shorts, not some flimsy tri-suit. Trust me on this.
• Lube, lube, lube.
• Cutout saddles rule.
  
• Even saddles that fit well require time to get accustomed.
• Wind at your back never sufficiently compensates for headwinds.
• Flat terrain rules.
• If you have 3 bottles and 3 bottle cages, and use one hand to steer, there's no way to swap around the empties without either stopping or dropping a bottle.
  
• Cut up Powerbars melt into a solid mass on a hot day. Don't bother cutting them up.
• Those big-ring piercings on the back of your right calf are going to make a really cool scar one day.
• Shelley cycles 5 hours in a day and calls it "beautiful". Shelley is a stud and is going to Kona. You're no Shelley.
  
• You'll never be a hot cyclist as long as the kid biking to work in his waiter clothes (long-sleeved white shirt, long black pants) and full backpack can blow right past you.
• Saintsbury Pinot Noir rules.
  

Track quarter mile

Today Catherine completed her first quarter mile around the track! She employed the run-walk method, alternating between sprints and wandering around slowly. Sensibly, Elisabeth remained in the double jogstroller pace car for an optimal spectator viewpoint. Catherine did fall down once, but there were only minimal track abrasions and NO CRYING whatsoever. Mom regrets that she failed to time the lap. After the end of Catherine's magnificent lap, she managed to summon the energy to sprint outside the track area fence and into the grass, following a rabbit that attracted her attention. He got away but only by the slimmest of whiskers.

The girls celebrate their second birthday next week on June 1st. We'll probably also celebrate their "Due Date Birthday", August 20th, this year again too.

Great open water practice swim!

This morning I left the house at 0700 to meet up with the good folks from Cambridge Multi-Sport (Motto: SWIM. BIKE. RUN. PARTY.) who had organized a practice open water swim very close to the Eagleman Half Ironman course in the Choptank River on Maryland's lovely eastern shore. At 0745 I drove through Cambridge, passed the park which holds the Eagleman transition area, and parked next to the other cars that had pulled off the road in the appointed place next to the southern shore of the Choptank.

We got out of our cars, introduced ourselves, and I was able to start putting a few faces together with the names of folks I had seen on the CMS email list and other local triathlete email lists. Everyone was as welcoming and friendly as could be! Triathletes often seem to be a pretty laid-back bunch when they don't have their race faces on. I had seen some photos of a few of the folks in a feature article in a local newspaper the day before, so that made it easier recognizing them.

We worked our way into our wetsuits (except for one intrepid woman who had been on swim teams since 6 years of age, and seemed accustomed to swimming in just a regular swimsuit in cold conditions). Jude Apple introduced himself and gave us directions on the 0.9-mile course they had set up, complete with kayak, jetski, and boat support. It was almost exactly like the Eagleman swim, except a little shorter, our wave had only about 20 friendly people in it, and there was no race-day hubbub and nerves. We waded out on the nice sandy bottom and started our swim.

I took to the water, in the back of the pack as always. It was chilly, probably about 68 degrees, close to the air temperature. Fortunately there was no wind and the water was quiet. And as always, the pack quickly pulled away from me and I swam along on my own. I felt much more relaxed than on race day and was fairly comfortable in the water, despite having cold arms in my old cheapie Body Glove wetsuit. My breathing was still fairly fast from exertion, but it never got into the red zone, and I was able to alternate between freestyle and breast stroke fairly easily. The brackish water, while somewhat salty, didn't taste bad or bother me, and it was quite clear compared to Centennial Lake which I swam in for the Columbia Triathlon. I had no problem putting my face in the water for 10 freestyle strokes or so, but I didn't push myself hard to keep going longer than that. I wanted to stay relaxed and comfortable in the water and have a Good Swim in the books.

I only went out to the second buoy, instead of following the pack all the way out, and probably only swam 700 or 800 yards, but that was enough to get a good feel for the conditions and a reasonable swim without wearing myself out. I was also having a little problem with a pulled muscle near my left hip, which I hope will be gone in another few days.

My major problem, typical for open water swims, was keeping a straight line in my swimming and correctly sighting landmarks. I have to learn to pick out a tall landmark like a tall tree or radio tower at the head of each turn and use that as I'm going along, instead of trying to get up high enough in the water to spot the buoy each time.

I got out of the water feeling pretty good, which is exactly, precisely what I needed. Some of the folks were going on to bike or run workouts, but I just said my goodbyes and thanked everyone before I went over to check out the transition area a little more closely, and then headed home for the day. I'll do my final long hard swim, bike, and run workouts before the race in the next few days, but for today I just wanted it to end on a positive note.

As long as we don't have high winds and waves on race day, my prediction after today's good experience is that my swim for Eagleman will be slow and steady, and while it may feel long and tiring, I'll FINISH it and go on to complete the half Ironman course in two weeks and GET MY MEDAL!

Thank you again, all you great folks from Cambridge Multi-Sports, for setting up this marvelous training day and helping me along the way toward reaching my goal.

Best wishes Tara!

Let me join Meg and send along my very best wishes to TRI-DRS member and professional triathlete Tara Norton for a speedy recovery from her horrific cycling accident suffered on May 18. I'm very sorry that I won't be meeting Tara at Eagleman as I had hoped. I hope to someday see a NBC Sports sequence about her spectacular full recovery and triumph at Ironman Hawaii!

---

On a totally different subject - my new wetsuit - my friend Kathy said it was good I was getting my own so that I wouldn't have to swim in somebody else's pee in the rented wetsuit. Ewwww. You know, that never even occurred to me.

Since that's not due to arrive for another few days, I'm off this morning for a practice swim in my old cheapie cutoff-sleeves Body Glove surfing wetsuit with the good folks from Cambridge Multi-Sport. Will report in later!

Why a 2-piece wetsuit?

Several people have asked me why I selected a 2-piece wetsuit. The DeSoto Sports website lists their reasons for promoting theirs, including:

• Less restriction from tugging
• No neck zipper
• Customize your fit with different sized tops and bottoms

The reasons that I considered before making the purchase were:

• Lower, less constrictive neckline
• I like being able to use either a sleeveless vest or longsleeve with the bibs
• I like how the bibs are made in a different, more buoyant material than the tops
• The bibs can be worn without the top in warmer water

I don't have much experience in this, so mostly I went on people's recommendations. I remain a bit concerned about the fit, since I don't exactly have the lean, lanky physique of your average buff triathlete. I've heard really good things about DeSoto T1 wetsuits, and lots of experienced triathletes particularly recommended DeSoto's customer service. I was encouraged that after I ordered my wetsuit, they immediately sent me an email requesting my measurements so that they can verify which size tops and bottoms should fit me best. I'll post a review here after I've had a chance to practice with my new wetsuit a while.

Tri Blog Alliance email list

We have just set up a new email list for triathletes and bloggers at http://sports.groups.yahoo.com/group/TriBlogs/ which we will use outside of our regular blogging activity to support and encourage each other as we prepare for our triathlons, from sprint to Ironman distances, and more.

Please join us there, whether or not you have a blog! Everyone is welcome!