Monday, September 1, 2014

Danville Triathlon Race Report

The McDowell Wellness Center's Help Make a Difference Triathlon in Danville, KY was originally scheduled on July 29th but then this happened....

July 29, 2014
July 29, 2014

So they rescheduled to August 31st.  It is a small town, local race.  I was really impressed with the race director & the flexibility of rescheduling.  I have never been to a triathlon that was cancelled & just assumed they wouldn't be rescheduled because of the logistics of a triathlon.

After a stressful work week, a terrible nights sleep, a 5AM work conference call & once again rainy weather I didn't have any expectations for this race.  I considered not going but then figured since I already felt miserable I might as well go do a triathlon in crappy weather conditions.

8/30 - The night before 
Fortunately no lightening this time but it was pretty wet.  The heavy rain did hold off until just after I finished the race.

So sleepy
I got my new watch the day before.  I had a moment of panic as we were lining up because I couldn't remember how to get to triathlon mode but Steve walked me through it.  He is awesome.  He always gets up early with me & yesterday had to stand in the rain & watch us crazy fools get our tri on.  I also have to give a shout out to Jin who also drove to Danville to was us race.  Not sure who is crazier - them or us!

The race started about 8:15.  There were probably between 50-60 people competing.  The swimmers went off every 10 seconds so I was in the pool in no time.  The swim was 300 yards.  Somehow I was super lucky & had a really clean & clear swim.  You can see there was no one in my lane at 75 yards but the lane next to me was a cluster.  Thankfully it wasn't me in the cluster this time although Audrey (yellow cap) looked to be in the mix.  With such clear water I was able to really stretch out.  I breathed every 2 strokes this time instead of my usual every 3rd stroke.

Total 300 yard swim time = 6m50s.  1st of 3 in age group! Woot!  That has never happened before!


I didn't bother trying to go fast in transition.  Since it was so rainy I put all my stuff in a garbage bag to keep it relatively dry.  For the most part it worked well.  I decided I didn't want to run in soaking wet socks so I went without socks on the bike.  I never do this but fortunately it worked out just fine.

T1 = 2m11s


I had never been on this bike course so I had no idea what to expect.  The course was great & I think I only had 1 car pass me in 18.5 miles.  It was an out & back bike which is my favorite.  The ride out felt great & I felt like I was cruising at a good clip.  Around mile 5 I started to wonder if I had a tail wind because it felt too easy.  Well I was right.  The ride back was quite a bit tougher thanks to a head wind.  The ride out was spent mostly in big gear but the ride back was in small gear.  I was worried I was cooking my legs & the run would be miserable so I was trying to stay in small gear on the way back.

I heard the miles clicking off on my watch but had no idea what my time was - couldn't figure out how to display the elapsed time on my new watch while riding.  When I got back to transition Steve told me I was out for 1 hour 8 minutes so I super pleased.  When I got home & looked at my Garmin I was really surprised to see the splits.

Bike splits from my new Garmin
Total 18.5 mile Bike Time = 1h07m44s - 16.4 mph - 2nd of 3 in Age Group

T2 = 1m19s

Again T2 wasn't speedy but uneventful.  I had 4 miles running ahead of me & was really wondering how I would do.  Since ramping up my bike miles I dropped my weekly runs from 3 to 2 per week so I was thinking I would be happy with a 12 minute mile.  I went out with my usual plan of running 1 mile, walking 1 minute.   When the first mile clicked off I was pleasantly surprised to see a 10m04s mile.


I have been suffering from side stitches during the run in the last couple of races. I think this has to do with the fact I haven't been doing any bricks in training this summer.   I hope to remember that for next season.  The run was a lollipop course through the local neighborhood with some minor hills.  My pace dropped off a bit for miles 2-4 but the average was still in the 10's even with the side stitch.

I was so happy to cross the finish line & thrilled to hear the announcer say my total time was just under 2 hours!

Total 4 mile run time = 41m20s - 3rd of 3 in Age Group

Total Time = 1h59m27s - 2nd Place in Age Group

Audrey at the finish
The other cool thing about doing a small race is if you show up & finish you win an age group award.  Audrey & I both came in 2nd in our age groups.


The drive to Danville took about 40 minutes.  We didn't leave the house until about 6:25AM & got there a few minutes after 7AM.  Not a ton of people do this race so check in was super fast.  The parking lot is right next to transition so setup was quick.  So many plusses for a local race.  I really look forward to doing this race again next year hopefully in better weather!

Sunday, August 10, 2014

Asheville Sprint Triathlon Race Report

A few weekends ago Audrey & I headed to Asheville, North Carolina for a girls weekend & to check out the Asheville Triathlon ('Ville #1).

We drove to Asheville on Friday.  As all vacations, I ate my way through Asheville & fortunately Audrey enjoys dining out just as much I as do.  Friday we ate at Doc Chey's for dinner.  Saturday we tried Wicked Weed Brewery for lunch, then had a chai latte at Double D's Coffee & then Tupelo Honey for dinner.  Sunday after the race we ate at Corner Kitchen, celebrated National Ice Cream Day at The Hop & then had an awesome Italian dinner at Vinnie's.  I did not have a bad meal anywhere.   It's amazing I only gained 2 pounds over the weekend!

Seriously the best spaghetti & meatballs I have ever had.
Although I tend to think all food after a race/long workout is
the best I have ever had.
Saturday it rained most of the day so we spent it shopping, eating & later in the afternoon we went to packet pickup.  We stayed for the pre-race talk & then drove the course.  The course is pretty short but quite hilly & curvy.  After driving the course we headed to REI to find a race belt for me since I had left all 3 of mine at home - doh!

After very little quality sleep the Sunday 4:45AM wake up came way too soon.  The triathlon started at 6:45AM so that gave us time to get ready, drive, park, walk the 1/2 mile to transition, get setup & use the facilities.  I think it was the first time that I didn't feel like I was waiting around forever for the start of the race.

The swim was awesome - my favorite pool swim to date.  The swim was 400 meters in a 50 meter pool with 8 lanes.  So everyone was always swimming in the same direction.  This allowed for swimmers to start every 5 seconds which meant I only had to wait about 10 minutes after the race started.  Thanks to all the rain & cooler weather the water was pretty darn cold.  I sighted for most of the first lap because of the cold water.  After that I found my rhythm.

50 Meter Pool
Asheville Videography
T1 was no biggie & I was pretty quickly out on the bike.  The first bit was chilly but once we got to the hilly part I was no longer cold.  The sun did come out for a brief moment but the majority of the race was cloudy albeit dry.  Having never rode the course I already knew I was going to take it pretty easy on the hills.  There were some screaming fast downhills & some long'ish climbs.  The bike course was beautiful.  This was definitely my slowest bike split since getting Jake.

T2 was easy & I was out on the run.  They advertised a flat & fast 5k.  Well, fast is a relative term for me & by Asheville standards it was pretty flat.  There was a hill out of transition but the rest of the 5k was pretty flat & shaded.  Once again I forgot my inhaler so my breathing on the run sucked.  I took one short walk break at the first water stop but ran the rest of the way.

Overall, this was a slow race for me.  I just felt slow all around but I haven't been training seriously this year so I was OK with the results.

Asheville Tri 2014400 m Swim11.6 mile Ride5K Run
7/20/2014SwimT1RideT2RunRun PaceTotal
Asheville0:12:031:440:47:221:050:33:090:10:411:35:21

Audrey & I after the finish
Fair warning - the women's T's run itty bitty.
We were able to size up after the race though.
Since it wasn't raining we decided to get a short hike in after lunch.  We picked Rattlesnake Lodge trail.  Steve & I did a longer version of this same trail back in 2013 in the snow.  This time we only did 2.1 mile which included just under 700 feet of climbing.


What the trail looked like in March 2013.  
Post race/hike chill

Saturday, July 5, 2014

May / June Catch Up

I actually had a May numbers post in draft but never finished it.  June got busy & now it is already July.  Training was been a bit off this Spring.  I had a terrible time with allergies & colds/flu & then June brought a work trip to Europe.  So here I am just after 4th of July wondering where the heck the first half of the year went & trying to catch up on the last couple of months.

The first half of May was great.  The weather was awesome.  I was getting in some good workouts - evening adding some bricks (bike + run workout) to the weekly schedule.  Ruth & I ran our first trail run of the season at Raven Run.  Love, love these - I want to try to do 1 trail run a month.  So good for my soul.

Raven Run - KY River in background - nice floater
I ran in two 5Ks in May.  It was really the tale of two 5Ks - I ran the Derby Day 5K on May 3rd & The Run for the Nun on 5/31.   I placed 2nd in my age group at the Derby Day Stakes 5K.  The Run for the Nun was pretty rough though.  I probably shouldn't have run it since I was still fighting a nasty cold but I took it super easy.  I kept my breathing really easy & walked up the 3 big hills.  I ended up with a PW - Personal Worst.  No biggie - I rewarded myself with a Magee's breakfast afterwards so it was all good!  Also, I took not one but two naps post race & breakfast.  It's not everyday you can say you took 2 naps - awesome!

2nd in Age Group
Run for the Nun - Saturday Morning Coffee Run Club

May Numbers

Swim: Goal - 15,000 Yards, Actual - 11,600 yards
Bike: Goal - 100 miles, Actual - 46.15 miles
Run: Goal - 44 miles, Actual - 27.95 miles
Walk: Goal - 0 miles, Actual - 26.76 miles
Weights/TRX: Goal - 4 sessions, Actual - 2
Yoga/Pilates: Goal - 2 sessions, Actual - 0
Races: Goal - 2, Actual -  2 - Derby Day Stakes 5K (5/3) & Run for the Nun 5K (5/31)


June was better - no colds, allergies were mostly gone I just had work get in the way.  Although an all expense trip to Europe wasn't too shabby.  The purpose was to get to the bottom of some customer issues that we were not able to reproduce in the lab but we did get some fun sightseeing in as well.  It was a whirlwind of a trip.  

June Race - Well, it was really a 27 Hour Relay. I like to call it more of a tailgating event with a few physical activities occasionally thrown in.  I have written some posts in the past about this awesome event Paula puts on every year - check them out HERE & HERE.  The weather was absolutely perfect again this year.  This year the event followed the same format - 2.5 hours of swimming, 12.5 hours of biking & 12 hours of running.  Our team divvied up the times so I ended up swimming for 25 minutes, biking for 1.5 hours & running for 1.5 hours.  

Beautiful Sunrise
2nd Year Clark has Sponsored the Event 
Team Tailgating Setups 
Tent City 
Smiley's Annex at the Finish
New Chiropractor - I started seeing a new Chiropractor in June.  He has done a lot of work with the local TNT chapter & quite a few friends are patients so I figured I would give it another shot.  My hip hasn't been terrible but it isn't good either.  I think the only reason why my hip has been as good as it has been is because my total numbers are way off for the season.  (Hey - I just found one good thing about not achieving my goals - minimal hip pain!)   

So far I am digging his approach.  One big issue is that my glutes are not firing properly.  What I like about his approach is that instead of giving me 4,001 exercises like past PT's have done he has given me 3.  Glute squeeze, glute bridge & clamshells.  Prior to going I was doing walking lunges, squats, etc but these are too advanced for my non-firing glutes.  What I needed was to go back to the very basics. Stay tuned - More to come on this.

European Vacation, er, I mean Business Trip - This was the Facebook post I wrote as I sat waiting for my beer the night before we flew home - '8 nights, 5 hotels, 3 countries, 3 Lexmark offices, 17 hours of flight time, 19 hours traveling by car, 5 hours on a train to make 5 customer visits. Even though I am exhausted & ready to come home understanding the customer's problem that we could not reproduce in the lab makes it all worthwhile!'  

We covered some serious ground in those 8 days.  We started in Germany where we did 3 customer visits & had a day off to explore Stuttgart. We then headed to Belgium where we spent the weekend.  After a couple days in Brussels we then drove to the Netherlands for 2 more customer visits prior to heading home.  This trip really deserves it's own post but a bunch of pictures will have to suffice.


Mercedes Benz Museum - Highly recommend if you ever get the chance
Mercedes Benz Museum - Stuttgart, Germany
Mercedes Benz Museum  - Stuttgart, Germany
This train went on forever - Brand new Cayenne's, Jeeps, Audi's & Mercedes - Stuttgart, Germany
Run in Stuttgart in front of New Palace built in the mid 1700's and then reconstructed after WWII
Outside hotel window in Brussels, Belgium

Brussels, Belgium

Best freakin' crepes EVER
Brussels, Belgium
Tiny Cave Town in Belgium
Grottes de Han - Belgium

Our co-worker invited us to a BBQ for a singing group they are in

The guys turn
YUM
Where I ran in Brussels
Brussels, Belgium

Musical Instrument Museum - Brussels

Adolf Sax - 200 Year Exhibit

Grand Place - Brussels
Manneken-Pis
Elvis Style - Can't believe we missed the actual fountain!  Just right around the corner - doh! 
Grand Place - It takes your breath away
En route to Zwolle, Netherlands

View out hotel window in Zwolle, Netherlands
Zwolle, Netherlands 
De Librije - The restaurant we wanted to eat at but was closed on Monday's 
The driver & his fancy car who picked us up to go to the sister restaurant
Amazing meal at Librije Zusje - 2 Michelin Stars
Amazing meal at Librije Zusje - 2 Michelin Stars
Where I ran in Amsterdam.  Bike trails are all over the Netherlands.  I want to go back & ride my bike!

One bummer about being in Europe was that I missed the 2 year birthday of the West 6th Run/Walk Club.  Fortunately, my husband is awesome & made sure I was in the picture along with a couple other buddies who were out of town.  


Dewayne, Me & Tommy
Where's Andrea?  3 Way Racing Photo
June Numbers

Swim: Goal - 15,000 Yards, Actual - 9064 yards
Bike: Goal - 100 miles, Actual - 43.96 miles
Run: Goal - 44 miles, Actual - 37.97 miles
Walk: Goal - 0 miles, Actual - 22.79 miles
Weights/TRX: Goal - June Arms ChallengeActual - 12 of 30 days of the June Arms Challenge
Yoga/Pilates: Goal - 2 sessions, Actual - 1
Races: Goal - 1, Actual 1 - Well not really a race but a 27 hour triathlon relay

Mid Year Mileage Tally

Swim: Goal - 176,000 Yards, Actual - 73614 yards
Bike: Goal - 1000 miles, Actual - 365 miles
Run: Goal - 500 miles, Actual - 214 miles
Walk: Goal - 0 miles, Actual - 140 miles
TOTAL: Goal - 1,600 miles, Actual - 762 miles

I am off on all my goals.  The bike miles will be easy to make up but the run & swim miles will be tougher.  I have added a ton of walking since adopting Sammie in January so that is why the run miles are down.  Once she gets to be a year old I am going to try to run with her more.  She is a super strong dog for how small she is.  I considered adjusting the goals but think I will just let them be & see what happens.  


Sammie - January 18, 2014 - ~4-5 Months old 
Sammie - July 5, 2014 - ~9-10 months old
July Goals

Swim: Goal - 15,000 Yards
Bike: Goal - 100 miles
Run: Goal - 44 miles
Walk: Goal - 0 miles
Weights/TRX: Goal - 4 sessions
Yoga/Pilates: Goal - 2 sessions
Races: Goal - 1, Asheville Sprint Triathlon with Audrey.  This will be a fun weekend!

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