See Chris Tri!

Schoorl Half Marathon Race Report

2012-02-14T18:59:00.003+01:00

Every great adventure starts as an idea. This was no different. Last fall, I had received an invitation to this race (that is, an advertisement), and was intrigued by the beauty of the course. Schoorl is a seaside community in northern Holland. The course runs through the town and out into the dunes and woods near the North Sea. They offer various distances: 10 km, half marathon, and 30 km. And the race has the reputation of being “spicy.”

Fresh with the enthusiasm that follows your first race, my friend Christel suggested we register for the half marathon distance. As I have been teaching Christel how to run, I set up a training plan for us, with our runs on Sundays runs getting longer and longer.

A February race is tough. A February half marathon is even tougher. The weather in January was cold and wet and unattractive. After a 10K race in Zandvoort in early January, we missed a couple of our first planned longer distance runs. Christel decided not to run the half marathon and switched her registration to the 10K. This was going to be my fifth half marathon and I wobbled whether to do the distance even though I hadn’t run long in training. I really don't like not starting once I've registered. But on Sunday mornings, I had been content to run the distances within Christel’s capacity rather than the traditional long runs that form part of training for a Half.

By the time my bib arrived in the mail, it was too late to change to the shorter race. Just as well. I did fine. I can't decide if the pain that I'm in right now for not having trained sufficiently outweighs the benefits of skipping all those long runs leading up to the start. As it turned out, Christel decided to go skating with her family instead of race. I enjoyed spending the day alone with my thoughts and the run.

What I could've done differently: drink more water the day before. Just like I was complacent about training, I didn’t get too worked up the day before and drink water like a fiend. As a result I felt a little dehydrated on the course.

Running in cold weather is difficult because, although my body is sweating, I generally don't feel like drinking cold water when it’s cold. I also think I relaxed a little too much on my food choices to increase my calorie and carbohydrate intake leading up to the race. Next time, I'll stay on the straight and narrow. Or not.

What worked really well: the night before the race, I gathered everything I wanted to wear and put it in a bag. Wool ski socks, my racing flats, my thermal running tights, compression underwear, compression undershirt, thermal shirt, long-sleeved running shirt, running shell, running gloves, wool neck gator, running hat, lanolin-based skin cream to protect against cold weather, lip balm, heart rate monitor strap, fully charged GPS watch with race plan installed and double-checked, identification, ATM card, train pass, cash, race bib, race strap, Gu Gel, iPod, charged and loaded with a great play list, interval timer, disposable plastic bag cut like a warm-up coat, and pink anti-cancer ribbon.

I made the pink anti-cancer ribbon to remember Lynn, a woman I “met” through an internet fitness forum, She died last week of lung cancer at the age of 44. She enjoyed running until sidelined by plantar fasciitis that never seemed to heal. That probably signaled the beginning of the end. News of her death got me thinking about her attention to her health and fitness, and her effort to maintain a healthy body weight. She was a fitness instructor who enjoyed teaching. She was also a wife and mother.

To be stalked by lung cancer is a tragedy that reinforces my desire to enjoy every day. Although I cannot live on the edge, acting as if today is the last day, I certainly can enjoy every run in the pleasure that I can run.

That sentiment helped me through the difficult part of the race. In the last six weeks, my longest run was about six weeks ago and only 14 km. I also sat out the last 10 days fighting a virus that put me on the couch. I approached to the race as a beautiful Sunday morning run in the snow.

This year I have selected races that I have never done before, rather than simply repeating my race calendar from the year before. It has been really enjoyable to explore new places in the Netherlands. Schoorl is about two hours north of where I live, by train. I planned my trip so that I would arrive just in time for the start. I decided not to check a bag or bring extra clothes. This way I could avoid the 20 minute walk each way, to and from the sports hall. The bus from the train station would drop me 500 m from the start. And I did not want to spend any more time than necessary outside getting cold while waiting for the start.

I enjoyed the train ride even though it was snowing heavily. The usually green fields were blanketed in white. I saw a lone wild rabbit looking over frozen ice field. I saw scores of people ice skating in the canals. And lots of silent windmills.

The town was filled with runners excited to be warming up before the race. There was a lone Porta potty at the train station where the buses were waiting to take runners to the start. No one had used that one. That's the one I chose. I was lucky. There were lots of lines at the Porta potty’s closer to the start line.

I arrived to the starting line just right - 20 minutes early - and walked and jogged before going into the starting zone. I was wearing warm-up pants that I decided to remove just before the start. Although I was tempted to throw them away, they were too expensive. So I wrapped them around my middle and tucked them into my waistband of my racing types. So what if I looked like the Michelin man.

I had also decided at the last minute not to bring my water bottles and racing belt. My favorite belt has water bottles that leak slightly. That's not a problem in the summer, but I didn't want to carry a dripping water bottle in the snow.

Unlike several previous races, this time I ran with my iPod and play list of running music that I enjoy. I queued up my favorite inspirational pieces and off we went. For quite a bit of the train ride up, I kept thinking that I should quit and go home. That I hadn't trained well enough. Every time that negative thought came up, I told myself I have really good base training and it would be fine. The negative thought persisted for the first 3 km or so as the course wound around the town before heading out into the dunes.

A cloud had settled over the town and we were running through a frozen mist. I found my pace and matched up with some other runners who seemed to be running at my pace as well. Initially I had planned a run-walk-run strategy, but when I matched up well with this other couple, I decided just to keep running with them.

I don't know if skipping the walk breaks made it harder or easier. I always have a lot of head noise about taking a walk break when everybody else is running. Jeff Galloway says that everybody walks in a race at some point, but his runners walk in the beginning. I don’t know if skipping the early walk breaks made much difference, considering my level of training. In retrospect, maybe my initial pace was a little bit too fast for me since I really had to dig deep for the last 5 km. On the other hand the first 17 kilometers flew by quite easily, and I felt terrific. The pace music from Audiofuel was fantastic. And my “designated pacer” set an incredibly even pace that was well within my ability. It was much easier mentally just to follow the person in front of me. So that's what I did: chased the hare. The kilometers ticked by.

I had also decided to go with the water and nutrition on the course. I don't worry anymore that there won't be any for me - I'm not last anymore. It was nice to enjoy hot sweetened black tea. I made sure I drank a glass of water at each aid station. I also sucked on some orange slices. I didn't eat them because I didn't want the fiber.

Then we got to the first hill. It was a long gentle incline. I told the fellow pacing me (in Dutch) that I thought hills were only in the mind. He agreed. I kept going. His partner slowed down quite a bit. I took some walk breaks at this point, and they caught up.

The middle of the race was ecstatic for me. There's a point after about 90 minutes where I get a runner's high. I love it. Colours intensify. Everything seems better, more real. And it is. The music I was listening to intensified the experience.
And then I got to I would guess about 17 km and knew that my legs were now running on empty. That's when I connected it with Lynn and her death. I could feel my hip flexors begin to complain. I connected with the blister forming on the ball of my right foot. I felt my quadriceps. I embraced all the sensations and imagined running for Lynn. What little I know of her convinces me that she would've run joyously in the cold snow, slipping on the ice, feeling her muscles complain, without voicing a single discomfort. One more day on earth. One more run. What would I give if I knew this was my last day, my last run? I told my busy little brain to embrace the pain. I remembered Macca's advice that you can have a terrible day and still have a great race. I remember the “angel” on the Rotterdam marathon course who told me at the end of 41 km to go for broke, that I could put it back together afterwards.

I kept pushing. And I kept running. I started passing people. One at a one. Then the next. Then the next. And I counted down the remaining distance at each sign posting how far we'd gone. I started to choke up with happiness when I realized there was only 2 km left. That made it hard to breathe.
I don't remember when, but at some point I left behind the couple I had been running with as her pace faded. I thought to look for them at the finish, but I couldn't find them. Another woman I had been running with at the very end congratulated me for finishing - we ran together at the end with me encouraging her to keep going. Like me, she wants to finish at 10 K. in under an hour. It was nice to have her company while we ground out the last bit.

Coming up next I have a 10 k race every month for the next three months. And some great long bike rides. I got a deep tissue massage on my legs today. Hopefully, tomorrow, I won't be leaning on the handrails while going up and down stairs quite as much. And maybe I won't be walking like an old lady. But at least I'm walking.

Janathon reward

2012-02-01T23:20:00.001+01:00

And on day 32 I rested. In the sauna.

31 january

2012-01-31T22:01:00.001+01:00

Lighter, faster, stronger. What a fantastic way to finish janathon. Treadmill running intervals, followed by 90 min core and weight training.

The best part of my day was spent with my sons, however.

Yay for janathon.

30 January

2012-01-30T21:42:00.001+01:00

Good thing there's one more day in January. It would be a shame to end Janathon on my Monday rest day. Accomplishment: dog walk. And rest, the part of the workout where you get ready for the next one. All my favorite clothing was laundered yesterday, hung out this morning, and will by dry by tomorrow.

I'm ready!

29 jan

2012-01-29T14:22:00.001+01:00

Cold, enjoyable 7.5 km run in the dunes with my friend and my dog. and sunshine bonus! Another successful Janathon day.

28 jan

2012-01-28T22:01:00.001+01:00

It can't possibly be the 28th of january. First, there are daffodils blooming in the back garden. Second, I found some christmas decorations that escaped the big clean up weeks ago. Between these two icons, it seems like only a couple days passed.

Today was clear, cold, and sunny. So I took off from saturday chores to ride 30 km in the dunes. I took it easy minding my heart rate. I've a long season ahead.

Thinking about chores reminds me, I still have to make my son's bed with now-clean sheets.

I have figured a new technique for more fun on saturdays. Do the big grocery shop on thursday night, when the store is open late. I will need to think through how that affects menu planning. Friday is usually a sag on the bench night. My big shop usually feeds the weekend and most of my weekday meals. Hmm. When would I do the big cook up?

27 jan

2012-01-27T23:29:00.001+01:00

Rowed a 5k today. 25 min. Then circuit training sweat fest with weights. Loved it.

Funny thing is that when I started, I didn't feel like going. I played a game with myself. "you can quit, but only after ten minutes of trying." Reminds me of the rule that you must take one bite. Works every time.

Have you wanted to lose weight this month? Did you? I did, and I feel proud of myself. If you didn't quite reach your goal this month, don't give up. There is another month coming soon.

26 jan

2012-01-26T21:13:00.001+01:00

Today. Trying to outrun the bug that is going around. So I did not train at the gym or at home. Instead, some fresh fruit and vegetable juice.

Regular bike commute and dog walk, so janathon is safe.

25 jan

2012-01-25T22:46:00.001+01:00

Almost forgot! An hour cycling today. Janathon rocks!

24 jan

2012-01-24T17:46:00.002+01:00

cycle commute; row 500m intervals x5; lift until I failed. With weight lifting, failure always leads to success. Just like life.

23 jan

2012-01-23T21:32:00.000+01:00

rest day. cycle to work; make dinner. IOU on the stretching I had planned.

I think I'll need to get this calendar and support the womens US rowing team.

22 jan

2012-01-22T20:41:00.001+01:00

nice 5 km run today, in between rain and wind. food was terrific. I'm motivated to get to my racing weight before my first training block starts.

21 jan. cold, wet january

2012-01-21T20:40:00.001+01:00

I was going to post a photo of me sitting in front of a roaring fire this afternoon, but then you'd be jealous and stop reading, and then I wouldn't be asked to review any more sports books. Which has actually happened for the first time. Reviewing a book, that is. Not losing a reader, which I'm sure happens quite regularly.

You will have to come back to learn which book, and I'm actually going to read it before reviewing it. I flipped through it already and it looks really interesting. It is about improving your performance. Which does not happen by reading this blog, but could possibly happen if you read that book.

Today's photo is very sad. Why? Because I like to eat, and I have had a goal in mind for this year's racing season to be faster and have an easier time of it by weighing less. That goal kept me from gaining weight over the holidays. But the graph of change over time is quite flat, and I'm coming up on several important events.

The first is the end of january. Which was a done-by-now milestone. The next is a cross-country half marathon in mid february. Which will be easier and faster if I'm at least several kilos lighter. See point A, above.

Next: Several weeks, correction, one week after the half manny is the first eight week training block before my first major event of the season, a century ride with hills. The rest of you may think that it is inevitable to climb hills when you ride a hundred miles. Not so in Holland. I rode hundreds of miles last year without even 100 meters of elevation gain. (The American equivalent is about 300 feet.) So I live in fear of hills, especially after the sorry DNF of 2010.

Lastly, I have a new wetsuit and a burning desire to fit into it without voiding the warranty. I downsized last year when I replaced the old one (through a valid warranty claim, mind you).

So back to the photo. That's my basal metabolic rate + my activity level (desk jockey). And that's not much food. which accounts for Not Much Progress on the weight-loss goal. Combine that with the True Fact: If you're trying to lose weight, and you're not losing a half a kilo per week, then you're doing something wrong. So. It's time to regroup and try again. I feel terrific with my current way of eating. There's just more of me than I want to haul up the hills in Limburg in a couple months.

Excuse me while I go sulk.

20 jan

2012-01-20T22:50:00.001+01:00

today I ran several blocks to catch the tram, arrived as the doors shut, bruised my knuckles registering my presence, and then walked happily home.

I'm still sore from Tuesday's workout. Or was it Wednesday's row.

faithful dog walk under the stars. lovely!

I'm calling it done.

jan 19

2012-01-19T22:01:00.001+01:00

I started the day just right with Tabata intervals on the rower. And acquired a juicer in the afternoon. Not quite sure yet which makes me happier!

CENSORED

2012-01-18T13:45:00.000+01:00

silent, still & emptied,
in protest of SOPA,
a violation of our
freedom of speech

17 jan

2012-01-17T21:07:00.000+01:00

treadmill sprint intervals. for me anyway.
then tabata circuit
then exhaustion.

would prefer to write entertaining blog entry worthy of janathon. however, I have promised myself to get to bed at a "decent hour" and I still need to get rid of the stinky gym bag.

nb don't eat lunch before going to the gym.

16 jan

2012-01-16T22:46:00.001+01:00

rest day = bike commute.

thoroughly nice day.

15 jan

2012-01-15T21:01:00.001+01:00

Two hour fast ride in the dunes, followed by 10 km run on the beach. Wonderful.

14 jan.

2012-01-14T19:30:00.000+01:00

Today was "running errands," as in food shopping and making stuff for meals next week. I have a dog to walk this evening, so there will actually be some physical activity involved in my day in addition to standing in the kitchen. I have a double-header planned tomorrow, also known as a brick. AM ride in the dunes and early PM run, again in the dunes. Both events with friends, which makes me smile. When I started out on this fitness journey, I met only myself on the road. Now I'm traveling with friends.

I also registered for another 10 k, this one in March in The Hague. I've run this race every year since 2009, when I ran my first 10 k. I decided I want to work on speed rather than distance and decided against running the HM. I'd like to see whether I can finish in under an hour. I'm pretty sure I can. Just need to add a little speed work into the mix between now and then.

13 jan

2012-01-14T15:59:00.000+01:00

I had a great workout at the gym - warmed up on the erg and then lifted - full body workout with emphasis on upper body to save my legs for the weekend. I would like to figure out a routine that gives me some time to spend in the sauna afterwards.

12 jan

2012-01-12T23:54:00.002+01:00

I registered for a new ten km race in May. free bib. It is a ladies race. I refused to buy the pink shirt. Why do races pitched at women runners have to be advertised in pink? I have enough running shirts besides.

This is the year of running new races.

Today's sweat was my bike commute. I earned a rest day by doubling yesterday's workout. My legs are talking to me.

11 jan

2012-01-11T19:23:00.000+01:00

enjoyable day of movement today. warm-up on the treadmill for 10 min (1.5 km); circuit training/weight lifting for 60 minutes. then sit still in my office for several hours, just as I had in the morning. then off for a little run with a friend. 5.5 km 35 minutes.

janathon #11 done!

10 jan

2012-01-10T22:39:00.002+01:00

Already? One third gone! Today flew by. Bike commute, got dinner started, then interval rowing for 25 minutes.
Got my time posted for Sunday's race. 79 minutes, inverse split. ~~I will need to add my finish photo later.~~ Someday I might look thin in insulated running tights, but not this year. I do have a giant smile on my face, though!

One goal I have to reach is getting to bed at a decent hour. Done.

9 jan

2012-01-09T21:25:00.000+01:00

today was a rest day. my legs feel great after yesterday's race. I have a half-marathon coming up in a few weeks, so I was really pleased with how the run felt.

today's exercise - bike commute to/from office. about 30 minutes total, Plus the 20 minute walk with the dog.

8 jan great fun. no official results.

2012-01-08T21:20:00.002+01:00

we had a really fun day mixed with some disappointment and I managed to delete the race from my watch. I'm in the middle of making dinner, so a full report will have to wait. But the disappointment was being quite late to the start - Christel misread the instructions and thought there was a bag drop-off closer to the start, and the bus that took us from the train station to the course dropped us off about 2 km from the sport hall. We thought we'd be dropped off in town. So the 20 minute walk didn't help, and then we had to walk back to the sport hall, which we had passed early, in order to drop off the back-packs.

We got a lot of good-natured ribbing about having overslept and that the race wasn't an afternoon start and so on. The course was well run and organised. We ran mostly 10 minute miles with a 1 min walk break every 3-4 minutes. I pushed Christel as hard as she could go. Our finish times weren't recorded since I think we finished just after the course clock closed. But we had the whole course to ourselves. And it was beautiful - broad hard beaches, some mashed potatoes up into the dunes, then a lovely wooded forest run, then open grassy sand dunes, then into town to finish.

The volunteers were friendly and helpful. all turns were well marked. there was plenty of water, tea and sport drink, and peeled tangerines and bananas. The day was sunny and clear. The wind was at our backs on the beach and low while in the dunes. Lots of fun.

I like to look at my results and splits and stuff. I looked at them briefly on the train back on my watch, but must have deleted them accidentally. Cuz they didn't transfer. drat. boo.

I'm in good shape except for a blister. (I wore my regular shoes. darn) and my hip is bugging me again. Christel on the other hand has very "sour" muscles and was in a lot of pain after the race (quads mostly).

we did the 10.5 km race in under 1:20, which was quite pleasing. We stayed in town for lunch afterwards and enjoyed the day.

7 Jan

2012-01-07T20:17:00.000+01:00

24 minute easy run with Odie today, as a warm-up for tomorrow's "quarter marathon" in Egmond. My friend and I will take a train there. My husband asked where the town is, and which train we'll take. It's north, I told him. And we're taking the train. Rather vague answer, I agree.

I have a little more race prep to do. I'm looking forward to this one. The weather should be clear and windy, and cold. A perfect Janathon day for the 40th anniversary of this beach & dune half and quarter marathon run.

6 Jan

2012-01-06T22:38:00.002+01:00

24 min interval rowing 500m on 1 min rest. I need to figure out how to go to bed earlier to get up earlier to exercise in the morning to go to bed earlier.

This week was a weight-loss money-saving success. I ate breakfast at home, packed my lunch and snacks and did not buy any coffee. Easily I saved 50-70 EUR. (Think 2E latte, maybe 5E brekkie, 7E lunch, and 2E afternoon latte). Well, re-figuring that, make the savings 60-70E. No wonder I was broke by Fridays after pulling out 70EUR from the PIN machine at the beginning of the week. Easily I can save 300E a month if I buy 200E in groceries every weekend. Hmmmm. I will keep track of this as closely as I monitor the scale.

And down a kilo.

5 Jan

2012-01-05T20:58:00.002+01:00

The wind is howling. Hurricane force winds cancelled my noon-time running plans. Better safe than blown into an oncoming tram. I will do a body-weight workout tonight and maybe even row - promise. I'm blogging in advance so I can call it done.

I started reading a new book - Storm Front, the first in the Dresden files series. I'm enchanted.

4 Jan

2012-01-04T20:25:00.002+01:00

I wanted to sleep later this morning. I didn't row, since I planned to go to the gym and then run later. I rowed and lifted (for an hour). The run was rained out after my running buddy ditched me to run an errand and then the weather turned. Tomorrow.

I got these bulbs in the fall and following directions, I've kept them in a closet. When I went to water them today, I found this - making me think.

Our biological imperative is to bloom.

3 January

2012-01-03T13:21:00.002+01:00

I rowed intervals this morning for about 20 minutes. I brought my gym bag to work, but so far haven't felt inclined to go lift. There's always tomorrow. Likewise with swim practice tonight. The return to work after vacation may be enough today. And Tuesday night swimming (9:45 PM to 10:45 PM) means I get to bed late and "over-spend" what belongs to Wednesday. So I might just go to bed early tonight.

Grumble.

2011 race list

2012-01-02T13:40:00.000+01:00

I really enjoy saving these from year to year, as the list grows!

26 November Meijendelloop

16 October - Amsterdam (8 km) (Fantastic!)

8 oktober 2011: Scheveningen (Windy and wicked

~~18 Sept. Bridge to Bridge Run 10 EM (scratched)~~

24 July Ironman 70.3 Antwerp!!!

9 Jul Beach Challenge

19 June Zandvoort Tri
4 June 60km ride

7 May Boretti 80 km ride

23 Jan Puinduin - Done1
3 Mar Hague CPC - half-M PR 2:22
2 Apr 65k ride - time trial
21 May 120k ride

~~22 May: Royal 10 km~~

~~Sat., 17 Dec - seagull/mackerel run 10 EM~~

2 jan 12

2012-01-02T13:38:00.000+01:00

Run done; logged. an enjoyable 6.34 km with husband and dog.

It's the last day of my vacation. can I get a big Amen for laundry and food shopping. I thought so.

1 jan 2012

2012-01-01T18:45:00.000+01:00

Best way to start the new year is to dive into the North Sea with 30 or 40 thousand other people. Cold and windy. And lots of fun. Janathon hath begun.

Janathon

2011-12-20T22:41:00.000+01:00

As if I didn't have enough to keep me busy. The truest sense of misery loves company. Janathon.

The Dune Run: Meijendelloop 2011

2011-11-26T15:46:00.002+01:00

Meijendelloop race report. Today was a great run. I will have to wait til my buddies share photos, since I decided I didn't want to carry my phone around with me on the course. I didn't do anything in preparation for this race except register. The longest run was 12 km in August. More recently, 8 or 9 km. I nearly talked myself out of it, thinking there was no way I could do it blah blah blah. But heck, in July I ran a half marathon after swimming an hour and cycling for five. I can do it, I told myself. I am an ironman.

I think because of my ambivalence about even starting, I stayed up too late futzing around with my Garmin and making a playlist for my iPod (which I reclaimed from my son) (past midnight) and decided I would pull out my race kit in the morning, since of course I know just where everything is. My right shoulder has been bothering me since the last time I was at the gym (remember me boasting about lifting heavy). So the pain in my shoulder woke me at 5 or so . I flopped around until 7. And made my coffee in the dark and enjoyed it in bed. My house is 5 km from the start, and I planned to ride my bike. I decided to see how it went. walking around collecting stuff didn't take too much time, I thought. I had to fish out a race belt to carry water and gatorade, even though I hate drinking when it's cold. Then I had to find my nifty Ironman bib belt, which made me feel strong and proud. Then I had to dig through the dirty gym laundry to find my tights and winter shirt since it was cold. And then find my gym bag to locate the hat and gloves.

So you won't be surprised that I started six minutes after the 8 a.m. gun went off. I really should not have had that coffee in bed. I stuffed gel packets and a banana into my pocket on the way out and cranked up We Are the Champions on the way out of the house. In the dark, I startled a small red fox with a white spot on its tail. He scampered off with cat-like motion. My friends yelled Chris! hello! as they ran past me on the bike path, me pedalling furiously to the start line.

I used to be more nervous (and more prepared) for races. I figured out my nutrition off the top of my head. In the past, I've spent way too much time planning a pace. This time I just used my GymBoss timer to do a 4:1 run/walk ratio and kept an eye on my heart rate. 1 min walk breaks were too long, so I started running when I felt like it - usually after 40 seconds. One minute and I started to get cold. The walk break let me catch my breath and settle my heart rate and gave me confidence that I could run forever. Which is true.

I checked in at the start line and asked if I was too late. They laughed, I started. I was really happy to be behind the guys in green jackets on bikes who were trailing the pack of runners - I think the race sells out at 500 people. Last year, the bike guys trailed me, picking up the signs and I felt totally irritated by their presence, guilty every time I took a walk break, imagining they were watching me and judging me and hating me for keeping them outdoors on a snowy, sub-zero day. (Last year I was also still feeling sorry for myself for climbing into the meat wagon when I timed out on the bike at my first 70.3 tri the previous month, so I was probably more resentful than most to having a tail.)

Well, I was thoroughly enjoying myself, running in the gorgeous red-sky dawn, following the markers and sign posts. At one point though the walking trail split from the bike trail, and there were no markers. I couldn't tell which to follow. I looked in vain on the dry ground for indications of the herd of runners I was following, and doubling back to see if I had missed some sign. No. The sign indicated straight ahead. So I stayed on the wider bike path, since surely I would have seen foot prints had they run down the foot path.

I came up over a hill and around the bend and saw the water table. Wow, I thought. They've added another water table - since according to the race scheme, the water post was at 15 km, and I had just run only 3 km. Wow, they look surprised. Wow, they're still pouring water into empty cups. The herd hasn't been here yet. Then another woman wearing a race bib came running up too.

Turns out the bike patrol was pulling up the signs, and without any signs to tell us to keep going north, this gal and I had missed 10 km of the race - the whole of the north loop - and had taken the turn that you would see after completing the north loop. (the course kind of resembles a shoe lace bow. not really, but that will give you a vague idea).

She had gotten very lost trying to drive to the start, and had started after me. She seemed a little upset and told me she had really wanted to do the whole 25. I started joking around with the volunteers that I didn't mind, I would still get the shirt and the apple cake, and told them I was withdrawing from the race (An "out-faller"). We ran a small loop back north and around to the water table again; she was hoping to wait for the herd to catch up. I knew for myself that was rather pointless, since the herd was so much quicker than I that they'd run me down in a stampede. (The guy who won (1:35:22 , 25 km) is a tall, nice looking, incredibly graceful runner. I had the pleasure of watching him run right past me. He was speeding by without any visible effort).

Anyway I thanked the universe for cutting 10 km off the run and making it possible for me to thoroughly enjoy the day and run 15 km and finish. The course passes the path back to the start line on its way out for Loop 2. And it passes the road to my house..... I was tempted to run an even shorter course, but decided I would simply run the rest of the course and enjoy myself, taking the pace as I wanted. Absolutely no anxiety about being too slow, being last, etc. The herd was way behind me. I folded my bib to indicate I wasn't racing and started looking at the gorgeous oak leaves as the course took me into parts of the dunes where I had not run before.

There is a sweet spot in running where I find pure pleasure. Colours become more intense. I lose a sense of time. Motion is effortless. This sweet spot eludes me when I am doing interval training or other kinds of pace work. Sometime if I don't run hard enough, I can't find the zone either. But today was sweet.

I haven't run with music in more than a year, after my son borrowed my iPod to replace the one he lost. And after I grew more confident in just going out for a run by myself, without music. But today, the music was great. I have some running tracks that are composed with specific running paces - they sound like trance music and they'd probably kill you if you listened without running. But they melt my mind so my body can run.

Soon the gazelles started passing me. A thing of beauty. These fast men. Tall, lean, some loose, some tight. nearly all the leaders had the same body type. I'd run like that with those legs too. Glide, I told myself.

I remembered to eat some gel and drink some water and drink some gatorade. My stomach wasn't that interested in too much. And the run wasn't that long. I ended up with 15.5 km. I had a little trouble with temperature control. I really hadn't needed my coat. But did need it sometimes when the wind picked up. So, the gloves came off nearly immediately. Same with the hat. Zip up shirt & coat. Unzip. Take off coat. Put it back on. Zip shirt, unzip coat. The problem was I let myself get sweaty, which made it very easy to feel cold. Most of the race I ran with my coat rolled up and tied around my waist.

I got big cheers at finishing and had to unfold my number, since they kept asking for it. Then I reminded the gal who was recording the finishes that I was an uitvaller. I saw my fast lady friends who had passed me earlier, and some who finished behind me. We cheered on more finishers and then went into the pancake house for baked apple cake and coffee with lots of fresh whipped cream.

The event is really well run. The volunteers are friendly and offer encouragement. The paths are gorgeous. The number of runners make for an intimate race. Perhaps next year, they'll hold the bikes back ten minutes after the official start to let me enjoy having my coffee in bed without losing the signs on the course. Or maybe I'll get out of bed a little earlier, set out my race kit the night before, and run the whole race. Third time's the charm. Til next year!

Amsterdam 8

2011-11-06T11:29:00.000+01:00

The Amsterdam 8km race was great. Getting there was a little too exciting. The bus connection skipped the stop at the marathon expo center due to the marathon and took us up and around so we had to literally run 15 minutes back to the start area. one of my colleagues thankfully was able to pick up our start numbers from the expo and bring them to us, so we could start on time.

I planned a pace I thought my new running buddy C could handle (under 7 min/km) with a one minute walk break every 1/2 km (so every 3 1/2 minutes, more or less, like we practiced). She did beautifully, though the last couple km saw her stop talking and refuse to tell me any jokes. I was trying to keep her talking so as to make the distance fly by faster. She told me afterwards she was thinking evil thoughts when I was trying to keep her from falling behind too far between walk breaks. We finished together in 55 minutes, which was so fantastic for her first time. She said in the beginning of the race she was self-conscious, and didn't feel at all like she had any business out there on the course. She was particularly nervous about all the spectators. She got a big charge from spectators calling out encouragement to her by name (names were on our bibs). By the end, Christel had such an adrenaline rush, finishing in Olympic stadium, making half a lap to cheering crowds. She earned her finish medal!

The temperature was perfect - a bit on the chilly side but clear blue sky and sunny. A new women's course record was set. We stayed in the stadium to watch the men's and women's winners finish. I felt so inspired watching these talented runners.

scratched.

2011-09-17T17:22:00.000+02:00

I decided against racing Sunday. This past week I've been laying low due to an unrelenting stomach bug. I didn't run until Thursday and felt unusually sore afterwards with cramps in my hamstrings that made me think my electrolytes are off-balance. I rowed today and felt clammy. I'll try an easy 5k tomorrow and see how that feels. I ordered a replacement Gymboss interval timer. I lost my timer in the first minutes of the Rotterdam marathon. My coach had recommended using it for walk-run intervals. I'm looking forward to having one again. They're so useful for so many things.

today I remember and give thanks

2011-09-11T20:02:00.002+02:00

Outsmarted

2011-09-04T13:01:00.003+02:00

I have a 10-mile race coming up. While out running this morning I managed to convince myself that the race was next week. So I cut back my planned run from 18 km to 10 km. I justified this change on the basis that I'm following a half-marathon training schedule for a race in November, so I "ought" to adjust for the 10-miler, and not go too long today.

The joke's on me. Now that I'm sitting at the computer planning next week's training, I see that the 10-miler is two weeks away, on the 18th of September. So, really, I should lace up and run another 8 or 9 km, and get in the over-distance that will make the race easier and more fun.

Maybe I will, later. I'm already well-fed after breakfast and enjoying another cup of coffee. My clothes are damp and I'm cold. And did I mention already that it has started to rain? I think I'll wait a little while for my motivation to return.

The other reason I ought to go out again is that I ran the first five this morning with a friend who is learning to run. She had some leg pain leftover from her first run last week, so we walked often and ran at a much slower pace that I usually use for "long slow distance." I thoroughly enjoyed her company. And I ran the second five on the beach with the dog. So I'm feeling the need to stretch my legs out a bit at a faster pace. Maybe later this afternoon.

me, running.

the end of superstition

2011-08-31T21:22:00.000+02:00

I checked the shoes I used for marathon training. Riders. I found the other shoe of my current pair of Riders -the ones I thought hurt my knees. (Odie hadn't stolen it - I stuffed it in my closet and forgot). I ran in them tonight 6km, easy. No pain. They feel a year old, which they are, but they're fine. I think I'll keep the new pair and buy another pair of Ultimas, and rotate them.

Problem solved.

So for accountability, I'm logging my food again. I'm ~~trying~~ going to lose the last 15 lbs. by my birthday, 1 December. I have a public journal so one of my trainers can check up on me. I did feel sheepish recording the cookies and the very small serving of ice cream I enjoyed tonight. I have to explain myself tomorrow when we meet.

So, back to my Paleo roots and avoiding inflammatory foods. The race to Lean is on.

time for new running shoes. the horror. the shame.

2011-08-28T21:51:00.003+02:00

I love my Mizunos. When I first learned to run a couple years ago, I tried a lot of different manufacturers and struggled with knee and foot pain. Then I switched to Mizuno wave riders. And I started running barefoot as often as possible. And suddenly I was running pain free. There are some competing theories. Maybe it's not the shoes. I may have simply become a lighter, stronger, better runner. But I'm now as superstitious as a major league baseball player.

Wade L'Chaim Boggs

So I was stunned today to realise that the shoes I have enjoyed this passed year are Ultimas, not, as I had thought, Wave Riders. I have to go back to last year's Amsterdam Marathon expo to explain. At the expo, I bought three pairs of shoes, including these Aero racing flats. (They had great discounts.)

Aero racing flats

I also bought a pair of Riders and a pair of Ultimas, the latter after taking the Precision Fit quiz online. In order to make my purchases easier to carry, I threw away the shoe boxes. And I mixed up the names of the shoes. When I ran in my new shoes, one pair bothered my knees in runs longer than 8 km and the others didn't. Without actually checking the names on the shoes themselves, I thought it was the Ultimas that hurt. That's because I knew that Riders were my shoe of choice. And I didn't want to believe that shoes designed for someone of my (heavier) weight -- more cushion -- would be better for me. That notion interferes with my vision of myself as a barefoot runner.

So you can imagine the horror today when I pedaled off to the running shoe shop to buy replacements, only to realise I left without my (very wet) favorite shoes. (By the way, if you are still reading, you can only be a runner.) I bought Riders, a half size larger than I usually wear, since the toe box felt a little tight in the 8.5. The guy first tried to sell me the new Enigmas, but I felt loyal to my current model and didn't bother to try them on.

So long story shortened, when I got home I looked at the label on my wet shoes. I was very surpised. I have been loving the Ultimas, not the Riders. The cushiony-fat-runner shoes.

And worse, I now have a very expensive new pair of shoes that are possibly the WRONG kind. I would take the old Riders out for a run to see if the knee pain returns, but I can only find one shoe. Odie is the likely suspect. He carries shoes around when he wants to go out for a walk.

Wave Riders

For a superstitious runner this is a major catastrophe. Whatever I decide, it will have to be before Tuesday, when I run again. And I will no doubt have to go back to the shoe store and possibly even admit that I was wrong and that I'm not such a big-shot runner. And that I prefer the cushiony-fat-runner shoes.

Wave Ultimas

PS. I took the quiz again and it recommends all their models. Some help.
PPS. I looked at the shoes I used for training and running the Rotterdam Marathon. Riders. So much for superstition.

up next.

2011-08-14T19:09:00.001+02:00

I'm still feeling quite satisfied after the half-ironman. I have no burning desire to race. Or do any more tri's this year.

I'm just starting to want to get back to a regular training routine. Just after the race, I went sailing for a couple days on a large brackish lake in Holland. I enjoyed swimming in the salty water. Then we camped in Switzerland under the Jungfrau for almost a week.

Mountain biking and very long, high altitude hikes drained whatever was left of my legs. By the fourth day, though, the soreness was gone.

Odie loved camping and hiking.

I took Odie down to the beach today for a run. It took a little convincing before he would follow me. I'm not entirely sure he wanted to run. But we did. Summer runs on the beach have been uneventful. But this time a very polite policeman in an off-road truck told me I was lucky to be running south with the dog. That meant I hadn't seen the sign restricting dogs from being on the beach. He let me go without a fine, only to come back a few minutes later to tell me to take Odie into the dunes, pointing over to a trail. Fair enough, except I was barefoot. The dunes running trails are either brick or crushed shells. We made it alright. I had to stop a couple times to pick pieces of shells out of the sole of my foot, but nothing of any important. We then took another trail back down to the part of the beach that is dog-legal year round and made our way home. My left hamstring was a little tender sometimes on the run, so I kept it slow and walked regularly.

Total run 12 km. Long & slow. I had intended 16 km but apparently my luck was to turn back soon enough to avoid the ticket I would have surely received had I tried to go a few more km north (and thus presumptively would have been able to read the sign saying no dog). The policeman explained that while dogs can't read, humans can.

I've looked at my running races that are lining up for the fall and need to decide between two that six days apart. I ran them both last year and was too tired (and cold) to finish the 25 km race after running an easy 15 km the weekend before. The 15 km is a well-run, well-attended hilly race out of town. My friend who injured herself has offered to give me her bib (and the shirt she ordered). I already registered myself for the 25 km. That one's close to home - just out my front door. Choices choices. I figure I could drop out again this year after 10 km, but I was harassed by club-mates last year - better to be last than a drop out. This one is an intimate race of about 400 people that includes a t-shirt and apple pie with coffee afterwards. I registered early to avoid being shut out.

So as I move into the fall, I've come up with some goals.

My goals: shorter term: kick some more weight to the curb; maintain my fitness; longer term: increase my ability to ride hilly/mountainous terrain; run a little faster; improve my swimming technique. continue to enjoy training & racing.

How to get there:

Weight-loss: No sugar/no starch. Except during long exercise or immediately afterwards.
Swimming, I will resume swimming 1-2x with my club and continue to drill Total Immersion techniques on Sundays.

Cycling: I have group rides easily available to me with my club and with friends, plus lots of inexpensive organised tours around Holland. And the indoor TACX trainer.

Running - I enjoy 3x a week. I'll work some speed work into my training as the running races approach, so long as I get no complaints from my hamstring.

Get back into the gym 2x for core strength etc.

Racing next year. Nearly immediately I wanted to do Antwerp again, but faster. But I will have "home leave" next year, which means travelling for 4 weeks in July/early August in the US. That means I could conceivably pick a US race and bring my bike (which would be a pain for my family). Regardless of when I decide to race, I will have to work my racing/training plans around this trip - kind of like last year. (I'm planning to summit the Grand Teton with my older son, so it won't be a "total loss.") I also realised that I need to work on my power for cycling in the mountains. That, or abandon any hope of racing anywhere else in Europe.

Antwerp Ironman 70.3 - Run to the Finish Line

2011-08-01T11:59:00.000+02:00

I finally made it to the second transition zone. The cyclist I was “chasing” – more like following – disappeared ahead of me when the course took a couple turns. Riding up, I saw so many people wrapped in silver space blankets. They had already finished and gave me big cheers of encouragement. I was excited and a tiny bit discouraged at the same time since they were done and I still faced a half-marathon run.

Then suddenly there was the entrance into T2. A wonderful volunteer at the entrance asked me my number in order to direct me to the proper rack. I couldn’t remember, so she checked my bib and pointed. I found my spot very quickly and was pleased to see my blue and black garbage bags – the one from the lake with my wetsuit and backpack and the other with my running gear. I had read terrible stories about another race (one in Germany) where all the bags were mixed up and athletes had a terrible time finding their stuff.

I racked my bike and took a deep breath. Everything seemed to be moving in slow motion. It was surreal. I was so happy to be finished with the bike that I never had another thought of quitting. I did some quick time calculations and told myself that I had enough time to finish even if I had to walk the whole way. Well, on second thought I realized that wasn’t exactly true, since walking takes 10 minutes a kilometer and I didn’t actually have 210 minutes. But it was reassuring to know that even if I took a lot of walk breaks, I’d be able to finish before the course closed.

I have to explain this fixation I have about finishing in time. I learned to run distance only two years ago. In March 2009 I ran my first 10k race, which took something like 76 or 79 minutes. Before then I had never run more than five kilometers – and then only because I was training for sprint triathlons. I had tried running in the past and had never progressed to the point where I enjoyed it. I found it too difficult. I took a big scary step at New Years 2009 and registered for a learn-to-run course that included a local 10k race. I loved it! And I wanted to continue to run.

By September, I ran 16k from Paris to Versailles (10 miles) (2:22), and in October, I ran the Amsterdam Half Marathon (2:42). I enjoyed it so much I set my sights on a marathon, selecting one in December that had a 5 hour time limit. It was quickly apparent to me that the required pace was beyond my ability so I chose instead the Rotterdam Marathon, with a 5:30 limit, the following April 2010. I wasn’t last, but I was nearly, finishing in 5:30, which was my plan.

The short course limits here have created a good deal of anxiety for me since I run “slowly” in comparison to others on the course. In a half-marathon in March 2010 I got behind the sweepers early and got so upset when I was asked to leave the course at 7km that my race fell apart and I didn’t finish within the 2:30 time limit. I felt devastated even though I had cut about 10 minutes off last half-marathon time six months earlier. Learning to finish last and validate my own finish have been some serious character-building lessons for me, a perennial over-achiever Type A personality.

So when I realized I had met my race plan for both the swim and the bike, I felt like I had already crossed the finish line. But I still had to put on fresh socks and my running shoes. My feet were numb getting off the bike. And my wool socks were wet with you-know-what. I was very glad to have a nice dry pair of running socks to put on my feet. I had planned for rain and “treated” myself to some dry socks for the run. I was partly right. The sun had come out. I started chatting and joking around with the race volunteer who had guided me to my spot. I had no sunscreen! But I had a hat.

When your feet are numb, it’s hard to feel whether your socks are on right. I got the right sock all twisted up in the process of putting it on my damp, numb foot, and had to straighten it out. Then I realized there was something in the toe of my left shoe. I pulled my foot out and checked – and found the two salt capsules I had stashed in my shoe early this morning.

The capsules were part of my nutrition plan. Endurance racing is as much about fueling as it is about pacing. Pre-race planning required a lot of decisions: how many calories an hour to eat (300), how much water to drink (about 500 ml an hour), and how to get enough electrolytes to avoid cramping (take capsules during the week leading up to the race, then two before the swim, two before the run). All this I had practiced in earlier races and during training sessions.

I had also decided I was going to run “commando” – naked – that is, without a fuel belt. In the past, I’ve looked like a running tourist with the amount of stuff I’ve carried (fanny back, hat, coat, camera, dual water bottles). Once, when I was running home after a race, someone commented that I looked like I had strapped a BBQ on my backside. To be honest, I hadn’t run with that pack! It held my race kit.

The race instructions promised aid stations every two kilometers with water, Isostar (yuck), Powerbar Gel (edible), oranges and Coca Cola. I decided that I would rely on these rather than carrying my own stuff, except for a bottle of Gatorade that I would carry at the beginning of the run and then toss. I planned to drink coca cola and water and eat gel. (Just the mention of that now makes me shudder. Seven and a half hours of eating pure sugar is gross). So the plan was to run between aid stations and walk through them as a reward.

The run course was three laps winding around the old quarter of Antwerp. At each lap, runners pick up a wrist bracelet. When you have three, you enter the finish lane.

When I left T2, the course did not seem clearly marked and I was a little worried I had missed a turn since I didn’t see any runners at first. Then the little road I was on fed into a stream of runners. I joined in and matched up with another woman, Liz, who was running at a similar pace. We started talking. She was running at about 6min/km (10 min/mile), which was faster than I had planned for the first lap, but I could keep up while still being able to talk. She mistook my yellow Livestrong bracelet for a lap marker and thought that I had, like her, already run a lap. She kept telling me she thought we had already run 7km. I had just gotten onto the course, worried I had missed a part. At some point I realized she was simply a lap ahead of me. I felt disappointed that she was going to finish sooner. She helped me to run well. I don’t think I could have pushed myself so consistently by myself. Actually, I know I could not have since I cut myself too much slack! And have a mental barrier about running faster than a 10 minute mile (6 min km).

My Garmin was giving me very strange pacing numbers, so I stopped looking at it. Talking with another runner who’s running at the same even pace makes the miles just fly by. It definitely helped me break through a mental barrier. I went from “I don’t think I can run this fast after swimming and biking” to “I’m doing it.” So we just kept going, walking through the aid stations and running to the next one.

I saw my husband and my two boys during the first lap. What a great boost that was. And besides, I could shed the hat I was carrying that ended up being too hot and unnecessary. I looked for them again throughout the rest of the race, and saw them just before the finish.

Next time I will comb my hair or something!

On my second lap, Liz’s third, we took a couple walk breaks. It’s funny how well we were motivating each other without saying a word. It’s as if we were passing silent messages of strength. We got to the dividing point on the course where I would continue and she would finish. I teased that she should run one more lap to keep me from walking. (Silently in my head I’m thinking I can’t wait to get rid of you so I can walk). Liz is saying to me, you better not walk or I’ll have to scream at you from the sidelines! We gave each other a big hug and said goodbye.

I felt really strong. I had clearly reached my goal of finishing before the course closed. I just needed to keep moving, and here I was, one lap away. I switched to cola at the aid stations and used the water to cool off. I tucked sponges on my neck, beneath my tri-suit. And squeezed water over my head. Shocking, but effective. The aid stations, by the way, were NOT two km apart. I don’t know how they were organized, but they seemed few and far between.

Bye Liz, hello Sue. I continued running by myself and saw another woman, Sue. I paired up with her. She was celebrating her 50^th birthday and was eager to join her husband, who had already finished the race. She seemed a little out of gas and I asked her if she wanted to run the last lap together. She was walking a lot and I encouraged her to run a little more and run a little faster between walk breaks. She wasn’t quite running next to me, but just behind. I kept encouraging her. I wasn’t sure how hard to push. I didn’t want her to become discouraged or annoyed, and what do I know about racing anyway. But I thought she needed some cola and encouraged her to give it a try. She was discouraged about how tired she felt. She told me she had run a 2:10 half marathon but felt quite tired after the bike leg. She kept telling me to go on without her and not to let her slow me down. But I had already met my goal mentally and I was enjoying running together. Helping Sue kept my mind off the blister that was forming in the usual spot on my right foot and the chafe on my inner thighs from my tri-suit that was beginning to bleed. I liked running an easy last lap.

Me and Sue!

When we got to the finish chute I started to run as fast as I could. I put my hands in the air as I ran across the finish line and yelled as loudly as I could.

I felt so happy to be done. Now I could sit down. My quads and my glutes were feeling pretty tired. Sue finished about five seconds after me.

I turned to clap her across the finish line. We did it!

Then I got my HUGE finishers medal and walked along the end of the course, clapping and cheering for the people behind me.

I met Sue’s husband and congratulated him on his finish. Then I spied my kids and husband and got some great high fives and hugs.

Then we made the long walk back to T2 to pick up my bike. Ouch Ouch Ouch. On the way to the bike, I met up with Liz and her husband and congratulated them. I thanked Liz a lot for helping run a good race.

After finishing the race I was suddenly really tired and hungry. I confess we stopped at McDonalds off the highway on the drive home. I liked the burger but the fries had no salt. So I didn’t eat any. Salt is what I was craving. That and coconut. I think the fatty acids in coconut attracted me.

I feel so proud of my effort and so very satisfied. I raced without any injuries. I kept a patient pace on the bike and pushed myself harder than I thought I could – without blowing up.

While out walking the dog the next day, I caught myself wondering how much faster could I finish next year. And wondering if there was something wrong with me since I preferred an enjoyable slower lap and running with another athlete to speeding off alone. No. I’m just fine. My desire to push myself evaporated once I realized my goal (“just finish”) was in hand. That was enough for this race. I ran this half in 2:33, after swimming 1.9 km and riding 90 km. Not so bad for an Athena!

PS After the race, we went sailing for a couple days. This proved to be the perfect way to recover from the race. I took a lot of naps - not much moving. Some swimming when I felt ready. I wrote my friends:

About the half ironman,I learned the most important lesson about myself. I can do the most extraordinary things if I will only reach a little further, push a little more, and believe that it's within my capacity. Throughout the race, I had to control my negative thoughts that were telling me to quit, that the next stage would be too hard. When I focused on just what I needed to do at that moment, and kept myself moving forward, I eventually crossed the finish line. Dozens of people who started didn't finish. I FEEL SO PROUD OF MYSELF.

Ironman Antwerp 70.3 Race Report - The Bike

2011-07-31T18:44:00.000+02:00

I left the water feeling very happy. I didn’t feel dizzy, which is something about which the books warn you. We had to leave the swim caps in a barrel and I fussed with it for a moment, trying not to dump the Tempo Trainer into the barrel along with my cap.

While I was waiting to start, I got to see the handicapped athletes finish. They had teams help them to strip their wetsuits, change clothes and get into their bikes. I was so inspired to see these men racing. That feeling stayed with me all day as I saw them on different parts of the course – kicking my slow butt, of course.

I found my bike. It’s not usually too hard for me to find my bike. Being in the back of the pack and in the last starting wave means the Transition Zone is fairly empty by the time I arrive. Though tempted to ride without socks, I took the time to put on my favorite wool cycling socks. I chose these because of the temperature and forecast of heavy rain. I also wore a light-weight cycling jacket that I borrowed from my husband (after promising to take good care of it and not throw it away on the course if I got too hot).

As I mentioned before, I had clipped my shoes into the pedals before the race started. This is what the clips look like - so you can see why I can't run in them.

my shoes might be a little nicer than these well-loved items.

Clipping my shoes on the pedals enabled me to jog my bike to the mount zone, whereupon I tried to put my foot into my shoe instead of trying to ride with my feet on top of my shoes. This picture shows an athlete doing a flying mount correctly. I, of course, had only practiced on the bike trainer, which doesn't tip.

someday I will have a pointy time trial helmet, cool wheels and a flying mount.

I burst out laughing at the difficulty of trying to put my shoe on. I told the Race Official watching me that this looks cool in magazines, but in reality, it’s much harder to do than you might think. I took the shoes off the pedals and put them on, then got on my bike. My shoes have a strap that makes it much harder. So it’s not really my fault….

Off and riding! Having my hair pulled back in a pony tail initially made for a poor fit for my bike helmet, demonstrated in the picture below. As I was riding away from T1, I saw this photographer stepping out in the middle of the street. Turns out it was my husband. As I flew by, it registered on me that my kids were standing near him. I tried to wave to them without dropping the gel pack I was tearing open.

The first order of business on the bike is to eat and drink. I had remembered to start my Garmin watch, which I had cleverly programmed for the bike and run legs. (Garmin warns against wearing the watch during the swim. Something about risking electrocution.) I needed to hit the lap button on the watch to get the course segments to progress, and remembered to do that.

There were lots of turns and corners in the beginning of the bike leg. I reminded myself to spin fast before changing gears (spin high, then gear up, rather than the other way around). The heart rate information from the watch seemed way off, as did the cadence. I am quite convinced that my average heart rate for the bike leg was more than 69 beats per minute with a high of 144.

Regardless, I like having all this electronic information, but I am ready to race without the numbers too. A couple weeks ago, I fiddled with the information the watch would display and didn’t change the settings. So the watch would read one “page” steadily until I tapped it to get to the next page. That’s okay, just not optimal. Anyway, I eventually realized that what I thought was cadence was actually calories burnt. Not the settings I usually use. And riding without my reading glasses means I can’t read the fine print. Oh, the joys of the +45 age group.

I had programmed the bike portion of the course with the min & max heart rate range. The watch kept signaling that my heart rate was too low. Maybe that was correct. Or not. Maybe there was electronic interference, which happens sometimes, or maybe I should replace the battery in the chest strap. Going by feel and breathing (Rate of Perceived Exertion), I seemed to be going hard enough. And besides, I knew what minimum pace on the bike would keep me ahead of the meat wagon, and I was fine. So I concentrated on maintaining an even pace.

Again, on the bike I experienced a lot of negative thoughts. These included, just finish the bike leg, you don’t have to do the run. The run will be too hard after 90 km. I won’t be able to do it, etc. One reason I was racing Antwerp was last year’s DNF in a middle distance triathlon in Weymouth. I timed out after riding 60 km of the most difficult hills I have ever attempted. That race had category 4 and category 5 hills. I trained entirely on flats. So I picked the Antwerp course because it was most like where I live (The Netherlands).

After listening to this on-going debate in my head –quit –no-quit-no – I told my brain it was time for “No Thought.” The only thing I needed to be thinking of was what I was doing right now. Cycling. Against. The. Wind. There were several small climbs on bridges that I could crank out in 20 or 30 strokes out of the saddle; small descents. Mind the railroad tracks. Keep to the right. I saw some cyclists receive a drafting penalty. I enjoyed the fact that many cyclists were wearing nicely-scented deodorants. I passed some cyclists. Mostly I got lapped by really big guys on really nice bikes. I enjoyed looking at the numbers on people’s calves as they passed. Hardly anyone seemed to be in my age group, so it didn’t matter they were passing me. On the contrary, I passed some people in my group.

Navigating the bike route may have been a little easier if I had studied it more closely before the race. In training, I rode half the course on TACX bike trainer care of Google Earth. So I was surprised to see that it was three laps, after I had read somewhere on the race instructions that it would be two laps. The bike course went through a shipping harbor with lots of container storage areas. It was a boring area in which to ride, but eminently within my skill level. I saw the hand-cyclists on the course, inspiring me again to continue doing my best. My last long training ride (75 km) gave me a lot of confidence that I could complete this distance at a higher pace. And I also felt confident after the Olympic distance duathalon in June. I drew on these experiences, plus the idea that I had made a lot of deposits during my training sessions. And now it was time to make a withdrawal.

The wind was awful. It was blowing hard – seemingly in all directions. Mostly there was a steady crosswind that caught us in both directions. Some parts of the course had a beastly head-wind, but the reward for enduring that was the effortless ride in the opposite direction. I tried to connect with the surroundings to pull energy from the Earth but the cargo areas seemed so lifeless. And the air quality wasn’t terrific either. Sometimes it smelled like glue or a particular smell I associate with electrical transformers.

Laps on bike courses can be a lot of fun because they give you a good sense of how far you’ve gone. The last lap I didn’t see a lot of other cyclists, but the route gave me the chance to see that there were people behind me. And I was able to see how far ahead I was of the last rider. He/she was followed by a huge parade of course officials and emergency vehicles with their lights flashing. I rang my bike bell and flashed thumbs-up. At this point, the sun came out and I began to look around. There was some sparkling water and lots of ships. It was sort of pretty for an urban environment. Last year’s race in Weymouth was gorgeous but impossibly hard. I’ll take urban and flat – at least until I’m faster and stronger.

I was quite successful picking up food and drink from the aid stations while riding. Unlike some of the hammer heads, I slowed down a lot, made eye contact, shouted out what I wanted and said thank you. I don’t like Isostar, the brand of sports drink being offered. I got one bottle and drank some of it, which made me start to burp. After that, I stuck to water and the gel I was carrying. I didn’t eat as much gel as I had planned since my stomach was bothering me. And I felt like I had good energy. So I didn’t force it down. I also ate a couple pieces of banana, which I liked very much until I got one that was quite starchy and unripe. Yuck. But I didn’t drop anything. Nor did I hesitate to toss empty bottles. Plenty of volunteers were out on the course picking up all the athlete-trash.

Now, if you’re a sensitive sort, skip ahead to the run because now I’m going to talk about peeing on the bike. Yes. When you’re riding 90 km and drinking enough water, eventually you’re going to have to pee. I first heard about this aspect of racing from a podcast by a triathlete about her first Ironman race. I asked my coach about it and she said, yes, people do that. During this race, I saw some competitors jump off their bikes and dash into a bush or lean up against the wall. And I saw some others just kind of standing on their bikes for no apparent reason…. I decided that I would try this sneaky tactic since maintaining a constant pace is easier than stopping and starting, and besides, you can keep moving forward, which is the name of the game.

The other problem I faced was my one-piece zip-in-the-back tri-suit. If I got off the bike to pee in the bushes, I would have to either pee in my suit or quickly remove my race belt and struggle out of my tri-suit. Peeing through the suit to save time starts to look like peeing on the bike. So after about 50 km, my bladder was complaining. And if I let it go too long, it can be painful. So I tested the situation and found that yes, in fact, it was possible to pee while on my bike without slowing down. In small quantities, it seemed quite discrete. At 75 km, I thought I was alone on the course and it was time to get to Really Empty before starting the run. I let loose an indiscrete, splashy stream, and felt very pleased with the instant relief. But I was immediately passed by some guy who had apparently been riding behind me. I thought I would die of embarrassment. But I didn’t. And my bladder was very happy.

After three laps, the course heads off toward the old city center of Antwerp and the second transition zone. The ride into town seemed to take forever - much further away that the roughly-ten kilometers remaining. I was glad there was a racer in front of me to follow to T2. The signs were difficult to spot and it was fun to chase this guy and keep up. So much of my time training is spent at a low heart rate (under 136) that I don’t often ride in groups. Nor do I chase other cyclists since it’s not on my training plan!

I looked at my bike time and current pace and realized I was doing really well against my race plan and felt confident that I would have plenty of time to run the half-marathon. I finished the bike in 3:43:53.

Ironman Antwerp 70.3 Race Report - The Swim

2011-07-30T21:06:00.004+02:00

The race began months before I got to the starting line, in February, when I began training. Ironman 70.3 means a 1.2 mi. swim • 56 mi. bike • 13.1 mi. run. But I train in meters. So to me, it means a 1.9 km swim, a 90 km ride and 20.1 km run.

The first question is why triathlons? I love each component. I really enjoyed every single training session. And the three together are a sport unto themselves. I love the excitement of racing and the daily training discipline that grows out of fear of failure. The more you sweat in training, the less you bleed on race day.

Why middle-distance racing? I chose middle-distance because of my size. I’m an Athena. Until now, I haven’t thought of myself as a fast runner or cyclist or swimmer. So the longer the race, the more my size favors me, I suppose. In 2004 and 2005, I raced in the Athena division for my first Sprint distance triathlons. And I ran a fairly uncomfortable 5h30 marathon in 2010. So I’m not keen on a full ironman just yet. The training commitment is substantially higher, and I don’t want to spend so much time away from my family.

Race day arrived at the wrong end of my alarm clock. I hit the snooze button several times because I didn’t want to get out of bed and start the day. I felt afraid of the race. I marked a smiley face on my left hand with a permanent green pen to serve as a reminder to enjoy every step. I also wrapped a blue and yellow cloth strip on my bike handlebars to remind me of my dedication to race in support of the families of the children who were killed in Norway.

I had wanted to eat sweet potatoes for breakfast but didn’t get up early enough to cook them. So I had a Powerbar Recovery shake with milk. I’ve eaten this before and it’s low fiber and goes down well. I also had my standard espresso with milk. Why give myself a headache from caffeine withdrawal? I got the kids moving while waiting for my morning toilet routine.

I had planned a 7:30 a.m. departure time, and then thought to leave earlier at 7:15 a.m. I didn’t communicate that clearly. We ended up leaving at 7:45 a.m. That felt like my second mistake. My first was cycling a little too hard Saturday for 30 minutes. It left my quads feeling a little tired. Once we were in the car and moving, I started to get upset and caught myself, thinking that this was a recreation event and I wanted to keep it fun for the whole family. If I yelled at them, they probably wouldn’t think traveling to watch me race was fun.

Despite the late departure I had to make another pit stop while en route. That brought great relief to my nervous tummy and turned out to have been a time-saver, given the lines to the port-a-potties at the Registration Tent and at the first Transition Zone.

Notes for next time: pack before the day before. The stress I felt on Saturday made packing difficult. It would help to print a detailed road map too. The internet service on my phone doesn’t roam automatically, and I forgot about this when using the map service to navigate, and it suddenly stopped working.

As it turned out, navigation went smoothly. Antwerp's just not that big. We found a place to park and I rode my bike over to the Registration Tent. Registration also went smoothly. I got a nice backpack and race belt.

I also dropped off my running kit. The bike-to-run transition zone (T2) is at a different location than the swim-to-bike zone (T1). You have to pack what you’ll need for the run into a labeled garbage bag and the race organizers deliver it to the T2 Zone. So I said goodbye to my racing shoes, a clean pair of socks, a hat, a bottle of Gatorade, and a running coat. Based on the forecast I expected rain, so I thought I’d be glad to have a dry pair of socks by then. I also tucked two minerals capsules in my shoe.

I rode back to the car, momentarily panicking since I wasn't quite sure how to get back to it, and changed into my tri-suit in the parking lot. I stuffed everything into my new backpack and rode over to T1. I forgot my bike gloves, but that didn’t matter. I also forgot to get my bib number marked on my arm at the Registration Tent. I was relieved to read in the instructions that I could get marked at T1. The other number written on the athletes is your race category. (It’s definitely a stress-reliever to see another race category on the calf of the person who just passed you.) I love getting marked for a triathlon race. It’s a temporary tattoo that I look at with pride on the days following the race.

Not me. My bike though! And why does this guy have my race number?

I set up my bike and stuffed myself into my wetsuit. It was cold and I wanted to keep warm before the start. Some people had shower shoes or disposable togs. I stood barefoot. I had been worried about having to set up and leave T1 by 10:00 a.m. But T1 was right on the start chute for the swim. I felt so excited and nervous and well-prepared. My race plan was simple enough to know by heart.

Swim = a refreshing warm up for the rest of the day. Bike = patient. Run = steady pace.

I felt confident that this course was within my ability and that I could meet the time limits on the course without too much trouble. My goal was to finish before the time limit. Actually I had three goals:

Goal 1: give it my best try. Never give up. Embrace the sucky parts and push through them.

Goal 2: finish ahead of the meat wagon

Goal 3: finish further ahead of the meat wagon. :> And magically a spot in Kona or Nevada will roll down to me. ha ha ha. That would be very funny indeed.

Really excited about the race!

There were lots of nervous athletes around me. I felt really proud to be there. It’s funny to look around at how everyone else sets up their bikes. Everyone has a particularly method to setting out the stuff: bike helmet, glasses, shoes, etc. I clipped my SIDI’s into my Speedplay pedals. I practiced a couple times putting my feet into my shoes after mounting the bike. The way my shoes clip in makes it difficult to walk or run in them – they have a clip that sticks out. Anyway, my thought was I could at least run barefoot to the mount zone and put my shoes on there.

Realising there's no way out of the starting pen except to start!

I felt inspired by the disabled athletes who would be doing the race in special wheelchairs – pedaling with their arms. They started with the pros and understandably lagged behind. What courage to swim that distance. The swim was in Lake Galgenweel, a fresh water lake off the river Scheldt that runs through Antwerp. Did I mention I hate swimming in lakes? I dislike muddy bottoms. In hindsight, I should have practiced lake swimming. The fresh water was very cold and green. I didn’t mind the lack of visibility, but I don’t float as high as I do in salt water. That took some adjusting.

Athletes started in waves every ten minutes. We in the dark blue caps stood in the rear, slowly inching up towards the front to take our turn. No matter how far back we lagged, our turn approached.

Somehow I ended up near the front of the pack, where I did not want to be. I figured I’d swim in about 50 -60 minutes, slower than most. Eventually we all had to climb gingerly down these metal steps into the water (and the mud). I saw a woman bravely dowse her face in the cold water immediately. I will teach myself to do that. Get over the shock of cold water as quickly as possible. Unfortunately, only the pros were allowed to warm up before the start. A warm-up definitely would have helped me. I was impressed by the various sizes and shapes of the people in my age group. Not everyone was possessed of a “body beautiful” like the pros. In the 45+ category, you find brave souls like me who are willing to work with the bodies they have, and not wait for the bodies they want to have.

ready set go!

waiting to begin!

When our gun went off, not much happened. Some of the group began to swim immediately. Others, including me, just stood there trying to adjust to the water temperature and coax ourselves forward. Swimming 25 meter laps is one thing. Swimming a kilometer along the coast line is something else. Staring at a huge triangular course of the entire distance is just plain frightening. So I looked at the kayaks and other rescue boats. They’re there for me if I need them. And off I went.

A large group had broken off and was swimming too far to the right. That told me there was current in the lake. I kept to the left, but realized that unless I breathed on both sides I would veer to the right. I had difficulty swimming a straight line. The Tempo Trainer bravely beeped out the strokes I planned to take, but I had a lot of difficulty settling myself into the swim. I found some feet to draft on, but the swimmers proved to be either too slow or poor navigators. The TT was helpful but seemed too slow and I had trouble putting together more than four strokes before pausing. It took a full third of the course before I settled down and felt more consistent. I was sinking in the fresh water. Breast stroke worked fine and that helped me to settle myself. And to navigate in a straight line. I was seeing some people ahead of me making good headway with the breast stroke. So I followed them.

I had a lot of negative noise in my head and was out of breath a lot. That tells me in hind sight my swim form was poor. I told myself I was not quitting and just to keep going. I had told everyone I know that I was doing this, and I couldn’t bear the thought of having to tell everyone I gave up. I thought about fibbing and faking a cramp. But I didn’t want to become a quitter. I only quit one race before when it was very, very cold and I was tired and didn’t want to run the whole 25 km. I felt bad afterwards, and thought it’s dangerous to quit – it can be habit forming. It takes such strength to continue when your mind is saying quit. So I tried to remember my Total Immersion focal points. Swim tall. Glide.

After the first turn buoy I started to settle down. I felt some growing confidence. I’m doing this, I thought. The second leg was marked with blue buoys which enabled me to focus on just swimming to the next one. I tried counting strokes and told my brain that all I have to focus on was what I was doing right now. Not think about whether I could have practiced more.

I have been teaching myself how to swim the Total Immersion way. I can see how my race reflects the highest points I’ve achieved in my practice sessions. I love this swimming method because when I’m in the groove, it feels effortless and it feels like I am flying through the water. A woman near me stopped in the water. I paused and asked her if she was okay. She replied that she just peeing. I found that very funny. As we closed in on the last leg, I saw I was nowhere near last. I started feeling really proud of myself. Having intense feelings of happiness has triggered asthma in prior races, so I continued to breathe well even though I felt a little asthma coming on. I had to battle for space on the direct line to the finish. It was kind of fun to feel like I was really in a race. I kept going strong and finished the swim at 0:47 – the time of day – but I thought that was my swim time. So I was ecstatic. In fact, the official time was 54 minutes. Regardless, the actual time is at least a 15 minute improvement over last year’s 1.8 km swim in Weymouth. I was fantastically happy.

Stay tuned for Part 2. First I have to make dinner, though.

I'm a 70.3 finisher

2011-07-24T21:52:00.003+02:00

I had a great day. The swim was challenging, and it took a while to find my groove. But I finished 1.9 more than ten minutes faster than last year. 50 min. The bike was heavy. Into fierce headwinds, then running in front of them. Three laps. I told myself to be patient and finished in about 3:40. That gave me room for the run.

I paired up with Liz, a lovely woman from UK who was pacing a little faster than I had planned, but I sustained it for 15 km. She was a lap ahead of me and turned to finish. I then slowed a little to run with another woman from UK, Sue. Talking with these women made the run seem short and [nearly] effortless. I'm so grateful for my companions. I felt strong and could have a little finished faster perhaps. But I really enjoyed running with other women in my age group. My running split for the half marathon: 2:33.

Finish time: 7:24!

Thanks liz and sue. You made my day!

T-1 race day essentials

2011-07-23T10:20:00.002+02:00

I've arrived the day before the race. I'm feeling nervous and excited. I've trained consistently for months and months to the best of my ability. I have no regrets. I've built the structure for race day one training session at a time. Now it's time to execute the plan. I found some tips from Mark Allen:

The first tip: Realize that no race will ever go as planned. Have this be part of your race strategy, and be prepared to deal with the unexpected.

Second tip: You don't have to feel great during the race to have the race of your life. In fact, you could feel bad the entire day and still come up with the race of your dreams. Any negative effect that feeling bad might have on your race will be accentuated by placing importance on having to feel good to race well. [NB - Embrace the Suck.]

Third tip: Eating, drinking and pace are the three most important variables that you can work with to maximize your body's ability to keep going. Reach for those first if you are feeling like you need something extra or that your energy is dipping. Eat a little to get energy, drink a little to make sure you are hydrated and slow your pace down just about a half a percent so you relax for a moment and see if this brings things around.

Fourth tip: The most important element overall is going to be your attitude. With a positive attitude miracles can occur. With a negative one, disaster is certain. The catch is that in the midst of going as fast as you can and having your body going into full mutiny over it, a positive attitude can be just about impossible to conjure up.

Solution? Think no thoughts. Yes, stop that brain of yours from getting in the way of what you are trained to do. Have no thought. Have you practiced it? Can you do it under pressure? This simple skill will help take you past impossible moments when your logical brain is telling you your goal is way out of reach. It keeps you on track when thoughts would derail your efforts. Simple yet powerful.
Race day essentials

I've filled the training bank. Now it's time to make the withdrawal.

The fear peaked and dissipated. I did my last two training sessions: 30 sweaty minutes on the bike then a 15-minute run. The sea was too rough and I couldn't be bothered to ride across town in a hurry to the public pool that is open in the summer for a 30-minute swim. So I "air swam" a bit with elastic cords. Will review swimming focus points tonight.

Then I watched the time trials and cheered for Cadel Evans. What an inspiring ride. What strength. Though I wonder whether he left 8 seconds on the course. I wanted him to win the stage too.

Self assessment

Swim - Was a bit complacent with volume of pool training. But confident that I can make the time limit. Credit myself for learning Total-Immersion swim techniques and regularly swimming in open water. So much nicer than the pool.

Bike - worked hard here; found a lot of power and stamina I didn't know I had. That and sweat.

Run - I'm faster and stronger with healthy legs. Wish I was a bit lighter, but it is what it is. I need to break the mental barrier I have with 10-min. miles. I'm always surprised to see that I can run faster than a 6 min kilometer. So I will pace myself and hope that a Tri-Half Marathon is only 30 seconds a mile slower than a regular one.

Mental - I've studied the course, learned a lot from the DNF last year, and the duathlon this year. I feel like a total success already because I'm well prepared and healthy at the start. What more can I ask?

Leave it all on the course - saving some for the run. Pick up the pieces afterwards.

Send strength in every stroke, spin and step to the families of the children of Norway.

Windfinder - Wind & weather Superforecast Antwerpen

2011-07-22T20:15:00.000+02:00

Windfinder - Wind & weather Superforecast Antwerpen

cold & wet. My kind of race.

ready to ride Antwerp

2011-07-18T18:00:00.000+02:00

http://www.mapmyride.com/routes/view/42048362

<p>&amp;lt;br /&amp;gt; &amp;lt;a href="http://www.mapmyride.com/routes/view/42048362"&amp;gt;2011 Antwerp 70.3 Ironman&amp;lt;/a&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;br /&amp;gt; &amp;lt;a href="http://www.mapmyride.com/routes/?location=Antwerp, Belgium"&amp;gt;Find more Cycling Routes / Bike Rides in Antwerp, Belgium&amp;lt;/a&amp;gt;&amp;lt;br /&amp;gt; </p>

sea swims

2011-07-16T15:32:00.001+02:00

two laps and then.

North sea swims take some planning to stay safe. And just a bit of courage (or madness) to get in the water.

I look at the tide table and pick my time of day. I prefer an hour or so after slack low tide, when the tide is just starting to think about coming back in. Then I check the wind and surf conditions. And then look at the direction of the current by scanning the horizon for container ships at anchor.

Today it was grey, flat, windy out of the south and a bit cold. And raining slightly. I rode over to check out the conditions, with my wet suit rolled up in my back pack, ready to swim if the conditions were right. As I dressed, I kept my hoodie on to stay warm. Then it started to drizzle. As if getting wet was going to be a problem. I coaxed myself into the water by saying I could get out if I wanted, I could swim as short as I wanted, and so on.

Getting into the water is always a bit of a shock, so I let myself warm up slowly, not putting my face in until the rest of my body has adapted. The first couple times of getting my face wet bring a bit of a choking reflex because the water is cold. I adjusted and got swimming. I needed to swim out away from shore to get past a secondary surf line that breaks on a sand bar. It's a bit strange to be a couple hundred metres off shore and still be able to put my feet down on the sand. Sighting is a bit of a challenge since no matter which direction I swim, a combination of the current and wave action orients me towards shore.

I brought the tempo trainer today and tried using it to help my concentration and rhythm. I liked it. I adjusted it to a little slower (1:40) after 1:30 felt a little rushed. The beeping helped me focus on gliding, driving the high hip down, relaxed hands, stretching long, and so on. I liked reading Swimming Outside the Box last night while soaking in the tub. Good pointers there.

I swam about 2300 metres in two laps, getting out and walking back up the beach rather than struggling against the current. I felt tired by the end of the second lap, so got out by the cat club rather than continuing as far north as the first lap (to the nudist club). That felt right. I didn't time myself or try to go fast. Instead, I focused on my strokes, trying to string together a relaxing sequence of good technique.

Now I'm going to get warm and fed and watch some bike racing. Then ride a bit on the trainer probably, since the drizzle has turned into a storm.

I decided against riding with Jeff's mates this morning since likely I would have pushed myself too hard. Not the right choice in taper week. Eight days and counting.

Beach Challenge - 2011

2011-07-10T22:11:00.006+02:00

Because Antwerp 70.3 is so close, this year I chose to do a team triathlon and do the swim. I had a great time. I was afraid for only the first 10 minutes when I kept getting waves dumping on my head. The sea was really steep.

On the second lap (yes, swim 750 km, get out, run back, swim another 750 km and run all the way back and to the transition zone), the waves swept me and a group of swimmers past the first buoy and it took forever to swim against the current and get around it. But I did.

I'm starting to the left of the masses. And what's with the guy standing on shore when it's time to go?

Okay. some of the gory details from yesterday. I ran 11km in the morning with the dog on the high-tide sand line with a 20k/hr wind at my back on the way out. Easy-peasy til I turned around. I had an upset stomach/digestive system while running, which is unusual, but I think I got a bad chunk of ham on the pizza last night. I didn't spit it out. Then I grabbed a quick powdered recovery shake (tried & true and doesn't upset my stomach), took a shower, packed my kit bag, and booked it down to kijkduin on the mountain bike about 5 miles south (into that head wind).

The dunes I rode through were beautiful and full of yellow flowers (mallow, I think). I needed to be there by 3pm to meet up with my team "No Sweat". I'm glad I brought an ankle band for the timing chip since the guy with the chip has never done a triathlon before. Since I joined the club I now know a bunch of people and it was a friendly, warm atmosphere. Checked in. Met up with my team mates, who arrived about 3:30 p.m. Met up with the volunteer coordinator at 4 pm, got another t-shirt for being part of the crew, got my assignment for after the swim. Changed into my wetsuit and headed down the beach a 1.5 km walk - to the start.

it was planned to be a 1.5 km swim to the south. I went into the water to warm up a little and get used to it. The current was so strong I didn't think it would be possible to swim south. Even the motor boat was having trouble with the surf to go out and set the marks. I stood around with friends and found the guy in my swim practice lane, and decided I'd try to draft him. after standing around quite a while, they announced a change of course - two laps to the north, starting back near the transition zone with a 750 m run back for the second lap, and about a km run back to the transition zone.

I was kicking myself for the morning run - but really this was a training swim for me, and I needed to get a long run into my training bank account. So be it. The waves were huge. My lap-friend headed off towards the buoy. I did not think you could swim towards it and make it, with the effect of the current. I swam straight out to the left a little, starting to the left of the big group. It paid off. I was faster than last year and in with a bunch of swimmers, so much that I was having to fight for my own room. It was hard to get moving because I felt so frightened at first. There was a second line of breakers off shore that was breaking on the swim line - so I got tumbled a couple times just like what happens when you're in closer to shore. A really large group of swimmers undershot the buoy and had to swim back to it.

My stroke pace beeper was useful, but not in the way I had imagined. Somehow the setting got adjusted to way too slow. So it wasn't counting the pace for my strokes. Instead I used it as a reminder to be calm and just keep moving. I tried to get on some feet to draft but they were too slow and I passed some people. Then I got to the third buoy and turned for shore. I can't decide if it would have been faster to swim with the current to shore at an angle and run further. I tried to go straight for shore. I think it might have been faster to just go with the current.

Anyway, the run back up the beach was into the wind and my legs were really annoyed with the whole idea that they were part of this race - I kind of shuffled with a really rapid turnover and it was fine.

Then, time to go back in the water. Yikes. I cut the buoy too close and several big waves in succession carried me past it. I had to work really hard and dig deep to get back to turn around the buoy. I even had thoughts of the rescue swim I did last year, which was a hard and fast swim. I know I can swim hard, I told myself. Well, I churned it up and got past it finally after another big wave had carried me back again. (I felt like I was never going to get there.

But I finally did and then floated on my back a bit to catch my breath. Then I found another swimmer to draft, but again I was faster and she was going off course a little. Navigating with current is really tough.

Then I ran back up the beach into the transition zone. I wasn't the last yellow cap (teams) by any means. I finished in the middle of the teams. I would have been third in my age/gender group. 42 minutes. First out of the water, a 24 year old man, did it in 20 minutes.

My team mates were rock stars and I felt a little guilty for not telling them in advance that I would be in the middle of the pack. The runner placed second of the teams - an incredibly difficult 10 km in 47 minutes. Up and down several stair cases, beach sand and off-road terrain, and what not. and the biker was also a rock star - placing sixth in the teams. We finished 3:11:26 (Winner was 2:39 with a swim of 26 min.) We were 8 of 19 teams, I think.

I really enjoyed the day, and the runner was happy since he beat his office-mates, which was one of his goals for the day.

Volunteering was really great. I guided runners and got to see all these really good looking fit runners working really hard. it was exciting to see the # 1 man and # 1 woman running (they each had a bike escort in front). what athleticism. One funny thing was seeing all the men in tri-suits who had their race numbers on elastics that slipped down to their thighs (since they have no hips).

It was great to have my family there. They stayed for the swim and cheered me and got me some fried fish while I was at my volunteer post. Then they headed home. I stayed til the prizes were awarded. Had dinner there. Good catering. And again, fun to hang with my team and then friendly club mates.

And since when am I so small?

6 juli and counting

2011-07-06T21:06:00.000+02:00

I got a short run in this evening. I'm feeling challenged by the last couple weeks of training & being very busy at work. I need 24 hrs to recover from intense interval work (which I've been doing in the evening), then I feel tired in the morning, so sleep instead of train, busy at work, so don't train at lunch, then get home at 7:30 pm with a dilemma - eat vs train.

So I got home a little earlier tonight and enjoyed a run, feeling good and feeling that what I could do this evening was good enough. Odie gave me a great teaching opportunity when he lunged at a police horse. Down! Then we practiced walking calmly back and forth around the horse, and then he spied the other horse and lunged at that one too. Repeated the "calm submissive" exercise. And then we continued our run. I did "informal" speed work - running up the stairs to a big tower and running up and down the ramp to the beach. All of 100m ascent.

I've been focusing on "mental" training - look at my thoughts, re-framing fears, visualizing a successful, enjoyable day. I found some fun training videos on You-tube - like how to avoid panic in an open water swim start. (A good idea, in my book).

I have a race on Saturday where I am on a team, doing the swim leg for 1500m. I hope I make them proud - they've got the harder legs, in my opinion. I'm volunteering afterwards at T2 to help the cyclists back into the transition zone. I'm excited about this.

And of course my mind is drifting out to events in Aug (a sea swim & run race) and October (Amsterdam marathon? more likely the half-marathon? ). Thankfully the Berlin marathon is already sold out, so it's not an option. And there's a fun off-road triathlon in the fall. Another half-ironman is on my schedule, but it really conflicts with some work deadlines (as in I have a major project due the Monday after the Sunday race, so that's likely a no-go. I'll keep dreaming.

2 July nourishing choices

2011-07-02T09:59:00.003+02:00

I decided not to go to Rotterdam for the ride. Travelling there & back by train would add three hours onto the workout, and I had a late-night phone call with my brother, so I was still awake at 1 a.m. Lying in bed this morning as I repeatedly hit the snooze button and the 8 a.m. planned departure time drew near, it occurred to me that I could change my mind if I wanted. And at the decision point (having coffee at 8:00 a.m.), the skies were dark and heavy with rain and the wind was building. Not an auspicious start to what promised to be a long day.

Instead, I may run on the beach this morning with Odie and ride on the trainer tomorrow (or vice versa). Of course, now the blue sky has returned, but I am still pleased with my choice.

I like being flexible, although sometimes I'm a little suspicious of my motives. The line between slacking & being reasonable can be a bit fuzzy. However, the simplicity of leaving my bike on the trainer, and getting the whole workout completed in three hours - instead of a six- or seven-hour day seems appealing.

The bonus is I can go lift at the gym, get in a swim and still help my older son with his planned BBQ for his school mates later this afternoon.

That feels supportive and nourishing to me. I validate my decision!

turns out to have been a fabulous idea. I ran in my vibrams, did 100 m sprint repeats and a fartlek (5x3 min speed intervals). I knew it would be low tide, so the beach sand was hard - just right for barefoot running. Odie had a great time too. I enjoy being able to run with him off leash. It was a little chilly when I walked out the door. I've come so far as a runner. It used to be heading out for a 90 minute run would make me nervous. I'd have coat, hat, water & fuel belt, sunglasses, iPod ad nauseum. Now, it was just me, my running shirt & shorts, my silly blue VFF's and the dog. oh, and a house key.

I hit/exceeded all my planned paces and thoroughly enjoyed the sunshine. And it's nice to be with my kids today too.

30. There.

2011-06-30T18:09:00.004+02:00

I'm giving you an IOU a run this evening. This is a "pre-run" blog-post-place-holder. It's been a great june-athon. (edited to add: run done!)

I'm riding on Saturday. And in a couple weeks, I'll be racing in Antwerp.

29. Nearly.

2011-06-29T22:20:00.001+02:00

Busy day. It's still juneathon. Today. Big plans, small delivery. No swim. No long ride. But bike commute. And lovely walk with my buddy. And my knees are totally fine with a little rest. I did weighted lunges yesterday, which I hate. My knees are always sore a little afterwards. But my legs get stronger.

So another blog done.

28 june. Home stretch

2011-06-28T22:26:00.001+02:00

This month has proved quite busy, and I wish that I had spent more time visiting other blogs and offering support.

Today, bike commute, 90 minutes circuit weight lifting, and then 30 minutes on the bike trainer. I would have spent longer in the saddle, but microsoft windows oh so helpfully decided to install a service pack that required a re start during the ride. So I was done for. Odie was happy to get out for a walk a little sooner.

I made progress on my desire to train in the morning. I woke at half six and it was already so hot that I couldn't sleep. I sat in the garden with my coffee and watched butterflies, birds and bees. I didn't actually make it to the bike but I was awake. Baby steps.

27 june. nearly there

2011-06-27T21:35:00.001+02:00

today = rest day. bike commute.

the end!

26 june

2011-06-26T23:22:00.000+02:00

Enjoyed a long run, a great year end concert and then a swim in the north sea after supper. June june busy june.

24 june uke it!

2011-06-24T21:45:00.000+02:00

One hour speed work on the trainer. Nine minute intervals are about seven minutes too long.

Now relaxing at a ukele festival in rotterdam. There is more than music in the air.

23 June not much to report....

2011-06-23T20:32:00.000+02:00

today, bicycle commute & weight lifting.

More juneathon

2011-06-22T22:36:00.001+02:00

I did a recovery ride and recovery run yesterday. And bike commute and dog walk today. I hope I will feel more like training tomorrow. My legs were quite tired yesterday.

19 Juneathon Zandvoort Tri - Run Bike & Run

2011-06-20T09:35:00.001+02:00

Zandvoort Tri - Bike & Run at Garmin Connect - Details

I had a great day on Sunday and thoroughly enjoyed the event. I finished in under three hours, which was faster than I expected. The swim was cancelled due to high seas, so we ran an extra bit in the beginning.

I'll come back with a more detailed race report soon. Gotta meet my Monday first.

18 ready steady... go!

2011-06-18T22:14:00.002+02:00

I've spent the whole day getting ready for tomorrow. Including a short virtual ride on tomorrow's course (an old formula 1 race track) and a short run. (30 min ride, 15 min run)

this is the first olympic distance tri I've attempted. I'm excited about it. The three tri's I've completed before were sprint distances.

Tomorrow is 1km in the sea, 40 km on the bike followed by a 10k run.

The race director indicated that the lifeguards will make the call whether to swim. The seas are predicted to be 6 to 10 feet with very high winds. So if it's not safe, it will be a run-bike-run. I'd rather swim though! I'm packing both warm clothes (if it rains) and warm-weather clothes (if it's sunny). today it has rained and gusted and thundered. And the sun came out too. Pure Dutch weather.

I'm taking the train north since my H needs the car to get my younger son to a tennis tournament and then sailing in the afternoon. It will be a bit of an adventure. But my start's at 13h, so I have plenty of time. The train is only an hour and drops me a ten minute walk from the course.

I've got my food planned, my kit backed, my bike ready. My garmin programmed. I tried to eat and drink enough today. and now it's time to go to bed.

I put on a new Livestrong wrist band tonight. I related to it in a new way.

17 June all clear

2011-06-17T23:43:00.003+02:00

Well, that was interesting. The biopsy results came back benign. The doctor who called to explain said the spot was some other normal thing with a Latin name he rattled off. A weight off my shoulders. My summer race schedule restored. Now I've got to get the details for Sunday's race sorted.

It was curious to observe how I deal with uncertainty, how the threat of illness can clarify priorities and make choices clear. Racing is secondary to health, though for me it is one way I support my health.

In some ways, nothing changed but the thoughts I was thinking. I wonder what other thoughts I can change.

Now, to go translate the race instructions.

16 June - living with cancer

2011-06-16T23:04:00.000+02:00

I'm still adjusting to the idea that I have a form of cancer. I feel a little frightened and out of sorts. I am glad I'm otherwise really healthy. And I'm glad I got the spot on my back checked. It's easy to put off things like that. Several of my friends have mentioned that seeing a dermatologist has been on their To-Do list and they've made the call.

I decided the good thing about this experience is I can tell people about it and maybe they'll feel motivated to take care of their own health and check out moles and spots. I found an interesting description on wikipedia that said if you have "an ugly duckling" - a mole or spot that's different from the other ones on your body - you need to have a doctor look at it.

A basal cell carcinoma can have several different appearances. It can be a shiny bump, a sore that heals and then forms again, a pink-colored growth, an irritated reddish patch, or a waxy scar. Sometimes, a basal cell carcinoma may resemble psoriasis or eczema.

I vacillate between thinking no big deal. This is the kind of cancer that doesn't kill people - at least not very quickly - and blah blah blah. And then I dissolve into some tears, especially if anyone is nice to me and offers me some empathy.

I didn't run today because it was pouring ran and I had to work late and had an appointment that got pushed back to discuss race day nutrition. I want the fire in my belly that I had on Monday. When I was ready to hit the next six weeks really hard. I think I can still do that. I just need a moment to collect myself.

Sunday's race might be my only tri-race this season. That would be a disappointment. But I can't seriously see postponing cancer treatment in order to be able to race. The cost could be too high.

So, what's on your list - Do you have an "I ought to get around to making that call?" Do it, because I am going to ask you.

Study shows marathon runners at increased risk of skin cancer

Juneathon activity today? Walk the dog.

15 june

2011-06-16T06:05:00.001+02:00

I had a spot on my back checked, and it appears cancerous. Treatment options will be determined next week. On top of feeling a bit fearful and grateful that I got this looked at, I worry that the recovery time from surgery may mean I can't compete as planned next month. The dr indicated I wouldn't be able to swim for a while. And well triathlons typically require swimming, which is why I like them.

Anyway, I'm tapering for a race on sunday, so it was a rest day not counting my usual bike commute.

If you're fair skinned with a history of sun burns, and have a mole that's itchy or irregular, or a brown flat patch that's a bit different this year than last, have a dr look at it. Don't wait. I know you're busy and have other things you'd rather do. But you may be saving your life.

14 juin. taper dammit

2011-06-14T21:11:00.000+02:00

okay. I am just awful at getting to bed early enough to get up early enough to train before going to work. I couldn't fall asleep last night and was still looking at what time it was at 11:30 plus. So when the alarm rang at 6:05 I did the only reasonable thing which was turn it off.

I did get to the gym at lunch for an interval session on the dreadmill, which was quite effective at bringing on the sweat, and showed me that my inability to run fast is mostly mental. I keep increasing the pace only to find that I can actually run faster than I think - at least for a little while. I'm almost ready to try some sub-5 min/km sprints. But not during the week I'm supposed to be tapering for the Oly on Sunday. After running, I did all manner of what the trainer said to do - times 20, three rounds each of 8 pairs of exercises. side plank things were easier than I thought they would be.

Something like this, only with a hand weight and reaching under and then twisting up. And recall that I am a blonde. So this is NOT me. And I did not need to brace my feet against the wall. However, I did do these on my forearm, not my palm. Gotta save something for later, I think.

And I'm not swimming tonight. I'm going to swim at lunch tomorrow so that I'm not yawning at my desk tomorrow as a result of seeing the other side of midnight (again). Which sounds like the title to a novel. Because it is. Come Sunday I will be the master of the unexpected.

13 June.

2011-06-13T12:25:00.001+02:00

Race countdown

6 days until Zandvoort Olympic distance triathlon

41 days until Antwerp half iron

Plan for the day:

1 hour bike trainer (intervals) - done
1 hour run (tempo with intervals )

some stretching & work with the foam roller
hot bath

12 juni tri-training.

2011-06-12T23:22:00.000+02:00

today blew by. It's so easy to register for a race. Then you gotta train. Open water swim today, even though I didn't "feel like it". 1400 m along the coast. It felt longer. High winds, big surf, exciting swells. Clear water. No jellies. My son enjoyed surfing. The day looked like this, though I didn't take this photo.

Then 30 minutes on the bike trainer, doing power-meter intervals. Yikes. That totally kicked my a$$. I had planned a 90 minute ride, but thankfully I had dinner guests and I cut the ride short before it killed me. I will look at the watts in the workout and try again tomorrow! This will certainly strengthen my riding. The intervals at 230 watts got my heart rate up to 180. Yowzah. I was sweating bullets. Which reminds me, I need to re-hydrate. And sleep.

11 juin Total Immersion Swimming Series

2011-06-11T11:08:00.004+02:00

(pardon me, juneathoners, while I take some notes on swimming). (today's activities = running - running errands, that is. Plus dog walkies. Plus preparing for training tomorrow.)

Video Series Links (the first five set up the nature of the problem. Starting with no. 6, Terry presents solutions.) (each video is between three and five minutes)

Part 1 How do We Experience the "Speed Problem?"
most swim training programs don't give enough information. they focus on working harder and trying to go faster. These "canned workouts" are influenced by formulas that are supposed to improve your aerobic conditioning. Every set focuses exclusively on how far, and how hard. It’s also One Size Fits All. There’s nothing in it specific to your needs, goals, body type or skill level.

Part 2 Tri-Swim Speed Must be Strategic
more effort does not naturally lead to faster swimming. In triathlon, working harder does not result in going a lot faster (compare to bike & run)

Part 3 Terrestrial Mammals On Land vs. In Water
land mammals - swimming by instinct means only tiring more quickly - swim harder = less headway, more turbulence, greater fatigue.

Part 4 Olympic Champions are Terrestrial Mammals too

Faster strokes is a problem, not a solution. The secret to speed – is unquestionably to create and maintain Stroke Length. Maintaining Length is a strategic and rational choice that requires a skill that [can be developed].

Part 5 Three Speed Problems
The solution is a better brain, not bigger muscles or lungs. Saving energy comes from training the nervous system. The solution is to develop and maintain greater stroke length.

Part 6 Sustainable Speed Solutions
Swimming your best pace is far more about Sustainability than Velocity. Or “Do less; get more.”

Here are some specific Do Less examples that have brought More Speed:

When working on my armstroke, I think first and foremost about using my arms to: (i) lengthen my body (ii) separate water molecules; and (iii) cause as little noise, splash or bubbles as possible. I think last and least about pulling faster and harder.
When working on my kick, I think first and foremost about: (i) getting my legs to draft behind my body; (ii) about using a light, compact toe-flick, not a powerful leg drive and (iii) using non-fatiguing core muscle, not fatigue-prone thigh muscle. I never think about kicking harder and faster.
When working on my catch, I focus on:
(i) starting it as slowly and patiently as possible – indeed to have my hand be still for a nanosecond before stroking;
(ii) on feeling the lightest possible pressure on my hand and forearm, at any given speed; and
(iii) on holding my place, rather than pushing back.

RTerry suggests wearing tempo trainer @ 1.1 ("leisurely" in open water) to eliminate pacing errors.

Part 7 How to Build-Imprint-Hold Stroke Length

Terry says, The chart is intended as a broad – yet still meaningful – guide. If your stroke count is higher than the range for your height it’s highly likely that pool Balance and Streamline skills are to blame. Target those skills . . . keep repeats short . . . and take as much rest as you need . . . until your stroke count is fairly consistently inside the prescribed range. After that, all practice-planning decisions – how many repeats, how long, how fast — should be guided by how they affect your stroke count.

This chart is for 25 yd pools. For 25m, [for my height] it would be approx 10% higher – so 18-21. And we recommend people start on the higher side and gradually work toward being comfortable at lower numbers within their range.

How can I tell if I'm improving? There are four metrics to work with:

Distance of the Swim
SPL
Tempo
Rest

If you can improve any of the three while keeping the remainders constant, you’ve improved.

The next day find another way to test your ability to improve one metric while preserving the others.

Part 8 The Speed Skills Progression

Improvement requires mindful practice. Balance: co-operate with gravity. counter-intuitive: releasing head; hanging hand (avoid the scoop-up, which causes legs to drop); Lower drag; Streamline: pierce, don't push. (lazy arm - gather a collection of thoughts with which to swim).

Watching for – and trying to eliminate — bubbles in your stroke is a surprisingly simple way of knowing whether your practice is encoding greater efficiency. If you make fewer bubbles, you should also find your stroke count improve.

Part 9 The TI "Speed System" -- Does it Work?

Terry recommends: Learn the skills of Balance, Streamline and Whole-Body Propulsion, via a combination of drills and Whole Stroke with Focal Points.

When the skill base is established, do practices designed primarily to train the nervous system to maintain continuously-improving (Kaizen) combinations of Stroke Length and Stroke Rate. Let aerobic training ‘happen.’
Be disciplined and rigorous in practicing efficient, fluent stroking patterns. Never practice inefficiency in order to go longer or harder.

West Point program: improve and imprint the component skills of Balance, Streamline and Whole-Body Propulsion. The evaluation consisted of a ‘ladder’ series of 250-, 500- and 750-yard swims. Don't go longer until you can complete the distance without exceeding recommended SPL range.

Once a swimmer completed 250-500-750 with the assigned SPL, they progressed to a higher level challenge: Complete each of the swims at consistent SPL and consistent Pace. I.E. keep both Stroke Length and Stroke Rate consistent for the entire swim.

As their skills deepened, it was expected they would progress continuously to be able to complete them at the lowest count in their range – and consequently at faster paces, even if Stroke Rate remained constant. (Don't go faster than 1.3 with the T.T. until you can stay in your SPL.)

Mathematically Precise. SPL and Pace are very concrete metrics. On every length of every set, each athlete has exact and personal knowledge of what represents the improvement they’re seeking.

Targeted to Skills that Win Races. While aerobic capacity is no guarantee of placement, any triathlete who can maintain unvarying efficiency and pace will outperform 90 percent of the field in a TriSwim leg.

Improving Strokes per Lap

To Improve Stroke Length You do specialized sets of relatively short repeats — seldom longer than 100m — where speed or pace is mostly besides the point. The sole goal of such sets is to swim at a lower count than usual. These sets can include either drills or whole stroke, in a wide variety of combinations. These sets usually include the following elements:

1. A primary focus on Balance and Streamline. This can be in either drills or whole-stroke, and often combinations such as 25 Drill 25 Swim, or 25 Drill 50 Swim. Whole-stroke laps will most often focus mainly on swimming with a particular Stroke Thought, and testing whether that Stroke Thought results in a lower count.

2. Using a Tempo Trainer at lower rates — most often 1.3 sec/stroke or slower.

This kind of training changes your movement pattern to reduce (1) drag and turbulence caused by how your body moves through the water or how you move arms and legs; and (2) slippage in your stroke. Your goal is to learn to move through the water, rather than move it around.

To Maintain Stroke Length, you do whole-stroke repeats, most often with a goal ofpatiently-and-incrementally increasing the distance you can swim without adding strokes to a high-efficiency SPL. I will often do this with sets like:

[4 x 25 + 3 x 50 + 2 x 75 + 1 x 100] in which my sole focus is to establish an efficient count/pattern on the 25s and test my ability to complete the set while minimizing any increase in count. If I see the count increase when I get to 75s, I would then drop back to the 50s until I strengthen the ‘neural circuit’ for the count I’m focused on holding.

I also do this quite often with Tempo Trainer — I.E. Do the above set with TT set at 1.30 seconds/stroke. If I can maintain my starting SPL to the longest repeat, I might repeat the set at, say, 1.28 sec/stroke. I’m focused on looking for the distance at which my efficient pattern breaks down. Once I find it I’ll do as many repeats as necessary at the level where I can – with keen focus – maintain efficiency.

In Marjorie’s case (whose efficiency breaks down when her distance approaches 1500) it would mean NOT swimming a 1500 if her SPL rises to 27 SPL as she goes. It could perhaps mean continuing to swim so long as SPL is 24, then rest for perhaps 10 seconds after any lap of 25 SPL. Over time, her goal would be to complete the 1500 with fewer — eventually NONE — of those 10-sec breaks.

You’d use a separate kind of set to improve that SPL to 22 — and test the new improved SPL with ‘broken’ 1500s in a similar way. However I should note that while I RACE 1500 to 3000m in open water, 90% of my training reps are 200 or less and I might swim 1500 continuous in the pool as infrequently as once or twice a year. (I do swim such distances continuously at least weekly in open water practice.) [I like this idea]

I often combine the two types of practice. Last October, while visiting Hong Kong I practiced in the 50m pool at Univ of HK. I hadn’t been in a 50m pool in quite a few months. My plan was to start with some easy 200m repeats. Last summer I would have easily maintained 38 SPL on those repeats. This day I started at 39, then saw my SPL increase to 40, 41 and 42 on the next three laps. I tried again and the same thing happened.

So I threw out the plan for 200m repeats and dropped to 50m repeats, focused on two Stroke Thoughts:

(1) Hang my head until it felt weightless; and

(2) Separate water molecules and reach an inch or two farther with my extending hand.

That got my SPL down to 39, then 38, then 37, within 400m of 50m repeats.

Then I did several 100m repeats to test whether I could keep them at a stroke count of 38+39. When I succeeded, I tried some 150 repeats with the same goal. When that worked, I finally resumed doing 200m repeats, and was able to keep my SPL below 40.

If I’d had a Tempo Trainer with me that day I could have substituted that for the Stroke Thoughts on the Improve Stroke Length part of this process. Most likely I’d have started at 1.2 sec/stroke and gradually slowed tempo to, say, 1.25, 1.30, 1.35 until I hit the tempo that gave me an SPL of 36 or 37, then done the increasing-distance set at that tempo.

The point is to commit to practicing efficiency and make all your choices about set design subject to that goal. It’s organic, not formulaic.

10 days of juneathon

2011-06-10T19:16:00.000+02:00

I looked at my training schedule and noticed I had done all the hard bits already. Today was a 30 minute recovery run, which I thoroughly enjoyed with Odie, who was on leash and so had to keep up and occasionally got dragged when what he wanted to do was mark yet another spot. I extended the run out by four minutes by doubling back part of the run to be sure I didn't arrive back at my front door with time still owed on the session. I don't particularly like running back and forth in front of the house.

I "borrowed back" my iPod from my older son and ran with a coaching track by Asafa Powell. Reggae. Fun. Reminded me how much I enjoy having some music with me. Since he lost his machine, my son has been using mine. Making it slightly unavailable when I want it. But I like to share.

I ditched Odie at home, put some music on for him, hoping to convince him not to howl while I went to the gym and then picked up my younger son at school. I'm not sure it worked.

I enjoyed a 75 minute thrashing and a delicious visit to the sauna afterwards. Now I'm feeling the gravitational pull of the couch and wondering whether I'll rally for swim practice tonight. I'm the Parent-in-Charge tonight, so it may be that those duties require my presence on the couch.

9 juni angelic.

2011-06-09T21:19:00.002+02:00

For some things, training can wait til later. Tenth grade year end concert. Angels every one.

The concert was fantastic and ended late. Training was limited to my bike commute.

Juneathon 8

2011-06-09T09:57:00.001+02:00

Even though I got home late, I still did a cycling and running test. Cycle for 50 minutes with two 8 min full out efforts, then run a mile.

Done. Such is the motivation that juneathon gives.just get it done.

7 June running free

2011-06-07T17:37:00.001+02:00

Today, I ran 45 minutes, doing speed drills on the treadmill. I don't like running indoors as much as running outdoors. But the pollen count is lower. I enjoyed a short warm up then some 100m pick-ups, then 400m intervals. I pushed through at a 5:30 min/km pace. I can run faster than I think. I need to keep my brain out of the way.

I'm reading an inspirational book by marathoner and Ironman Matt Long about his return to sport after getting nearly killed on his bike. I've just started the book, but it inspired me to work harder when I ran today. Matt took his experience to a new level and founded "I Will", dedicated to helping people who've been injured overcome the trauma. I have a well-functioning health body. No excuses.

I decided not to go to swim practice tonight. I'm quite tired and have an important meeting tomorrow morning. When I swim at 10 p.m. I often have trouble going to sleep before 1 a.m., and feel tired the next day. So, I will swim earlier in the evening tomorrow, although without coaching.

6 Juneathon

2011-06-06T19:23:00.001+02:00

Today's a rude awakening back at the office after three days away. Tonight is Iyengar yoga. I'll come back and confirm once the deed is done and posted on Running Free. DONE!

5 June - finally a run! a real run!

2011-06-05T15:31:00.003+02:00

My Sunday routine seems to be doing last week's gym/running/cycling laundry to prepare for this week. And today is no different. I got the machine running early, cleaned up the kitchen and then went for an hour's lap swim. Since today is cloudy and cool, everyone else was in the pool too. The density reminded me of a childhood game called hens and chicks. It was my own fault there were no lane markers - I slept through the lap swim session this morning. I managed.

I still have a long run planned. But first, I need to change the laundry. Odie is confident that I haven't forgotten him.

The real question is VFF, barefoot or shod? What's it gonna be? The last time I took the new Vibrams out, the inner seams gave me wicked blisters. Granted, it was my own fault for ignoring the pain as I ran. But my first pair never did such a thing to me. I will leave you with that burning question and let you know what I have decided after the deed is done.

My last thought to share is that I'm needing to change my self-talk. I have had my training season interrupted with allergies and then bronchitis. I'm still not back to a full training load. So my wicked, negative mind keeps picturing these awful showings at the races coming up. I need to bend my mind into showing me a positive picture, focusing on my very good base fitness level, the training I have put in, and my enjoyment of sport. I'm not "in it to win it," I'm just out there for the pleasure of the day. My goal is to train with enough purpose and intensity that the events I've chosen are within my ability, albeit with a bit of a push. I want to stop scaring myself when I look at the course time limits. So I'm picturing positive joy-filled starts and finishes.

Now, about that laundry.

I know you were much more interested in the run. Well, it's done. With Mizunos. I decided two weeks away from the Zandvoort tri, I didn't want new blisters. Hard pack sand; some soft sand. Boy that's hard work. Out into the wind, back on my back. 30 seconds per kilometer difference. 90 minutes, 5 w/u & cool down. 80 minutes 10.9 km. Very nice relaxing pace. All those nice jellies I met yesterday? Well, they're sunning themselves on the beach today.

Zandvoort Quarter Triathlon

2011-06-04T20:37:00.001+02:00

How did June get here so quickly! I will race my first Olympic distance triathlon on Sunday, 19 June in Zandvoort.

The course looks pretty interesting to me. I like swimming in the sea much more than swimming in a pool.

And the bike course is on a motor raceway. With banked turns. Cool.

Reading websites in Dutch is a pain. Sorry, but it is. So I'm collecting bits as I read and translate, in preparation for the race. Here's the tide table.

Starting Times

10:30 hours	Eighth triathlon Seniors, Masters (40 +) and Trios Short Run-Bike-Run

11:30 hours	Trio's triathlon and quarter Seniors Long Run-Bike-Run

13:00 hours	Triathlon Quarter Masters (40 +)

1/4 triathlon: swim 1000 meters, 40 km. cycling and 10 km. run

13.00 uur	Start ¼ triathlon masters
13.10 uur	Finish 1^e zwemmer
13.30 uur	Finish laatste zwemmer

14.10 uur	Finish 1^e fietser
15.00 uur	Finish laatste fietser

14.40 uur	Finish 1^e loper
16.15 uur	Finish laatste loper

Transition demo. Ha ha ha ha.

4 June spin fest

2011-06-04T19:01:00.002+02:00

This is no doubt a personal best I cannot beat: Garmin says my max speed today was 87.038,2 km/h. EIGHTY SEVEN THOUSAND KM/H.

The rest of the ride was a wee bit slower, but I pushed it a bit and sometimes nestled in a pocket with other riders. I had planned 120 km, but the A12 was closed, requiring a major bit of extra driving to get to the start point. And I got a late start. And it was gusting. The tour group offers 30, 60, 120, and 160 courses. I wish they had an 80 or 90. That would have been just right. At 2.5 hours, this was a little short. But I had a great time. (especially with bulging back pockets!)

Bucolic is the word that comes to mind. And sweat is the other one. Hot and sunny. I have a wicked headache right now from dehydration. Now to figure out what's for dinner.

3 June First of the Season: Open Water Swim, North Sea

2011-06-03T21:55:00.002+02:00

I wish I looked like this in my new wet suit. But I'm a blonde.

Today was simply a perfect day for the beach. Warm air and water temperatures, bright blue skies, and enough windy gusts to make the kite sailors very happy. I had a fabulous season-opener in the North Sea today. I splashed around in the waves for a while, getting used to the water temperature and the jelly fish. And the brown-green organic matter that obscures visibility. My husband and son, also in wet suits, were out with boogie boards. Odie swam after a tennis ball until he was exhausted and quite full of sea water.

After I felt ready, I swam about a kilometer along the shore line, going with the current from the incoming tide. I thought about sharks only occasionally and didn't see any. I grabbed a fist-full of jellies with most strokes. I didn't find my long distance rhythm - more like 4 or 6 strokes, check I'm not swimming to England, 4 or 6 strokes, check I'm not going to be eaten by something I can't see. Bi-lateral breathing was just fine. The wet suit is supple and slippery. Simply fantastic.

My major goal for the first half of the year was to get lean enough that this new suit would fit properly. And it does. My next goal is to get lean enough that my new tri-suit fits for the half in July.

2 June - the heart-breaking world of child brides

2011-06-02T18:30:00.002+02:00

If you read my report about my first marathon, you'll recall that I ran in memory of a child-bride who died of injuries after her new husband raped her. You can find my essays here and here. Today I saw a riveting photo essay in National Geographic Magazine about the challenges of ending child marriage in societies of rigid tradition. These images are from the photo essay.

Kandahar policewoman Malalai Kakar arrests a man who repeatedly stabbed his wife, 15, for disobeying him. "Nothing," Kakar said, when asked what would happen to the husband. "Men are kings here." Kakar was later killed by the Taliban.

You can read the full story here. What can we do?

To me, the key is education, even if a girl's family has to be paid to keep her in school. I need to find a way to make more of a difference in this world. So I'm sharing this with you. What will you do with this information? How do you contribute to the safety and well-being of the girls and boys in your community?

I still need to move for the day. I have already ridden my bike. Today is a public holiday, so the gyms and public pools are closed. I want to either run or swim and I will do some body weight exercises at home.

Update: I rode my bike home & I've stretched and I think that's enough for today. I've trade pretty intensively the last several days, and I have the day off tomorrow. So I think I'll rest.

away we go! 1 June

2011-06-01T22:07:00.000+02:00

here you go, peeps. Indoor cycling sweat fest. Tonight was a gorgeous evening, I would rather have ridden outdoors. But my eyes are still bulging when exposed to air. So I stayed inside, and did not ride in the dunes. One hour. I'm going to eat and then stretch.

If you want to follow me on my journey to lean and powerful, you can read about what I eat on my food blog. That will make two readers. You and me.

today I remember and give thanks.

2011-05-30T16:36:00.002+02:00

Today, in the United States, we celebrate Memorial Day. Living in Europe, on days like this, I feel far from home.

I pray that my sons never know war.
I pray that we seek peace through justice.

To those who have known war and paid the price in pursuit of peace and justice, I give thanks.

Today and always. We stand together.

The Price

Sketch by Victor Juhasz, who travelled with Troops First Foundation in November 2010, to Marine bases in Helmand Province, Afghanistan. Posted on Drawger.com. The Price.

getting ready for juneathon.

2011-05-28T17:27:00.001+02:00

I have had terrible allergies this Spring. It has interfered with my training and I ended up with bronchitis and sat on the couch last weekend waiting for the antibiotics to do their thing. I ran on Wednesday and did some light weight training. I'm feeling better and ready to train again.
So, as I get ready for the nonsense that is Juneathon, I thought I'd start training my fingers again. Step one was getting the indoor bike trainer set up, since it's raining cats and dogs outside. Can't have that!
So I took measurements too. I will be lighter & learning come 1 July.

Movement Prep 7 min	Reps
Reverse 90-90 Stretch	4
Inverted Hamstring- In Place	4
Forward Lunge Elbow to Instep	4
Knee Hug (In Place)	4
Pillar March- Linear	4

Prehab 10 min	Reps
Circuit: repeat the following movements 2 times.
Pillar Bridge- Front	:30
Pillar Bridge- Lateral	:30
Glute Bridge Marching (Knee Extension)	6
Miniband Standing 1 Leg External Rotation	6
Hip Abduction - Ankle Weights	10
Hip Adduction - Ankle Weights	10
Hip Extension - Ankle Weights	10
Hip Flexion - Ankle Weights	10
Floor Ys	10

Plyometric 12 min	Reps
Circuit: repeat the following movements 2 times.
Lateral Bound- Miniband Stabilize	5
Box Hop- Linear	5
Drop Squat and Stabilize	5
Squat Jump- Non-Countermovement	5

Cardio