30 August 2008

swim/ bike brick and HIM nutrition/ hydration plan.

39m 51s
2187.23 yards
01m 49s /100 yards
4:45 PM
500 wm
1 x 1500

1h 21m 04s
20.00 miles
14.80 Mi/hr
5:50 PM

I wish I could have worked on my TI transition, but short of setting up my bike trainer at the gym, it wasn't going to happen. I did have my bike set up at home and I changed quickly, so that will have to do.

I tried Accelerade today for the first time. It's not delicious, but it doesn't taste awful and I seem to tolerate it well. I've been using Gu (and tried the new Roctane today - flavor: Vanilla Orange - not bad, not bad) and Luna Moons without too much havoc on my stomach.

Plan for Savageman:
6:00 a.m.: oatmeal with honey, peanut butter, and almonds
7:30 a.m.: sport beans
8:00 a.m.: race starts!
T1: Gu and Accelerade
Bike: Drink every 10 minutes (alternate Accelerade and water), Eat every 45 minutes (alterate Luna Moons, Gu, and sport beans).
T2: Gu and Accelerade
Run: Drink every other mile (alternate sports drink and water), Gu every 45 minutes.

Thoughts on this?


is the amount of money I spent on Accelerade, Gu, and Luna Moons last night!

24 August 2008

it all begins when you hit submit.

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22 August 2008

race picture and bike question.

North East Tri -- kicking it to the finish:

Thursday's run (pm):
48m 56s
5.33 miles
09m 11s/Mi
Friday's run (am):
33m 34s
3.62 miles
09m 16s/Mi

To say I am starting to get nervous about Savageman is putting it midly. I've been reading the forums on the Savageman website, and man-oh-man is the bike going to be ROUGH (total climb of 5940 ft).. I read what I thought was great advice in one of the posts: if this is your first HIM, treat it as an event and not a race. I am not going to stress about transition times, I am not going to stress about a slow average MPH on the bike, I am not going to stress about finishing in under x hours. I am going to enjoy it -- the agony and the joy of it -- and be grateful that I have the health and the means to participate in events like this.

The 55.7 mile bike course includes over 5,700 feet of climbing with both long gradual climbs and short, steep pitches. While the first 18 and final 10 miles are downhill or flat, all athletes should be forewarned that the climbing in the middle 30 miles is savage and relentless. All participants, no matter how strong, should consider a 27 tooth cassette or compact cranks. Weaker cyclists should consider a triple front chainring or risk walking their bike. -- I need some advice on this! Thoughts?

18 August 2008

T1/ T2 and the day after.

Cascade Lake Sprint:
T1: 2:24
T2: 1:37

NorthEast Olympic:
T1: 3:52
T2: 3:38

AND I didn't have to peel off a wetsuit at NorthEast! I did, however, EAT half my peanut butter sandwhich in T1 ... and gave a GU to a girl in T2 ... but this is an area when I can easily drop around 3 minutes. It pains me a little to know that I was so close to breaking three hours -- had I had slightly faster transitions and gone a little faster on the bike (I don't think I could have dropped much time from the swim or the run) I would have done it.

I COULD have done it, possibly, at Annapolis ... if Annapolis still had a bike component. I really wanted to get in two Olys before Savageman HIM but that is not going to happen.

Yesterday I had a horrible headache that would not go away ... I tried more water, more gatorade, more salt, more caffine, more sugar, more tylenol. This morning I feel pretty good -- a tiny bit sore all over but barely.

17 August 2008

official results!

time: 37:06
pace: 2:28
out of total finishers: 157/ 292
out of women: 46/ 145
out of age group: 8/ 21

time: 3:52 (yikes!)
out of total finishers: 281/ 292
out of women: 92/ 145
out of age group: 20/ 21

time: 1:28:34
pace: 17.0 mph
out of total finishers: 250/ 292
out of women: 68/ 145
out of age group: 16/ 21

time: 3:38 (eeps!)
out of total finishers: 286/ 292
out of women: 94/ 145
out of age group: 21/ 21

time: 53:14
pace: 8:35
out of total finishers: 158/ 292
out of women: 37/ 145
out of age group: 7/ 20

time: 3:06:24
out of total finishers: 218/ 292
out of women: 53/ 145
out of age group: 10/ 20

NorthEast Olympic Triathlon

or: my first olympic distance triathlon.
or: no wetsuit? no problem!

Pre-pre Race

My wonderful husband drove an hour each way to North East, Maryland to pick up my race packet (the website said NO RACE DAY PACKET PICKUP!!!!). He had with him: my driver's license and a letter from me giving him permission to pick up my race packet. No such luck. The volunteers were firm that no one but the athlete could pick the race packet... and that I could pick up it before the race. I understand, but it still sucked.

Pre Race
I woke up at 4:45 to eat and fill my bike tires. James woke up fifteen minutes later and we packed up the car and headed north east to North East (ha) Maryland. James drove. I alternated between being nervous/ giddy/ excited and dozing. We got to NE around 6:15 a.m. I picked up my packet and racked my bike, organized my gear, and got in line to use the bathroom/ change. James: they just announced that you can wear a wetsuit, but will not be eligible for awards. (1) I wouldn't win an award in or out of a wetsuit, and (2) if the water was really 81*F I didn't need one anyhow. After waiting in the SLOW line for the port-o-potty(seriously, that always happens to me), I went back to transition to slather on sunblock and Body Glide. Then, to the swim start!


The race had both a sprit and olympic distance, so we waited while the spinters started their race first. There were several waves for each distance .. and so I waited .. and waited .. took a picture with James.. and then, FINALLY!: let's go light pink caps... first Olympic women in the water. Give it up for the ladies! We walked down the dock and jumped in .. the water felt great -- not hot but definitely warm enough for just a tri suit. The swim went okay -- I did a good job spotting on the first half, but got a little turned around on the second half. I got out of the water, looking (and feeling) drunk (watch read 35:something) and ran into transition.


No wetsuit to peel off but I did take a minute to eat my peanut butter sandwhich and wash it down with gatorade. I put on my socks, bike shoes, gloves, sunglasses, and helmet, and ran out (click-clack click-clack went my bike cleates) to start the bike.


I've put in quite a few miles on my trainer and it's starting to pay off. The course was described as "rolling hills" ... which I suppose it was. A couple of the hills were pretty steep (nothing compared to - GULP! - Savageman) but nothing I couldn't deal with. I finished my sandwhich and drank a lot of water and some gatorade on the course. I need to get a better system for my water bottles. I was really annoyed when a guy passed me on my right (really dude, I'm no cyclist but I know the rules of road racing) so I passed him, making sure to yell ON YOUR LEFT! as I went by. We changed places a few times during the race but I think he went into T2 before me. Boo. I finished the bike in about 1:25:something. (appx 16 mph average)


Racked my bike and took off my bike cleats. My sock was bunched up around my left toe on my left foot, and I was so happy to take off my bike cleats and put on my running shoes. I ran into a girl I had been chatting with before the start (we finished the bike at the same time) and she asked if we wanted to run together. I told her I'd probably keep around a 9:00 mile if that wasn't too slow for her. She said she couldn't imagine going faster than that (um, right after she told me she runs at 7:30 for HMs ... ) so we set off together. I had a GU and more gatorade during T2.


I think the race directors created a beautiful swim and bike course, and then said "meh, we're tired" when they got to the run. The run was up and back -- on the shoulder. of. a. highway. It was hot (we were in the direct sun), boring (cars cars cars), and smelly (exhuast fumes). Oh well. I kept about an 8:45 pace throughout the course (my buddy left me early ... caught up with her later and she told me she ran 8:20s). The volunteers were great -- passing out water, Hammer sports drinks (ew), and ice cold washcloths. My run time was about 53 min.


I saw the 1/2 mile to go! sign and picked it up. I passed two girls with "27" on their calves and a few other people, which is always a great morale booster. I turned into the chute and gave James a high five, gave it all I had, and sprinted it in. Heard: Tricia Cecil from Baltimore, Maryland, looking strong! (which is a big fat lie, but thanks Mr. Announcer Man). A volunteer took off my chip and another gave me some water. I then went to the buffet and ate: a soft pretzel, a hamburger, a chocolate chip cookie, and a banana. Yum! James drove us home and, after the adreneline finally wore off, I passed out in the car. (total time, according to my wrist watch: 3:06:37).

12 August 2008

brick/ fast mile!

Good brick tonight:

45m 06s
11.60 miles
15.43 Mi/hr 6:55 PM
Trainer (brick/ run
First 30 min at RPE 3-4 Last 15 min at RPE 6-7

29m 22s3.32 miles
08m 51s/Mi
7:50 PM
Brick/ bike
First 10 min at RPE 3 Last 20 minute at RPE 6
mile 1: 9:41 // mile 2: 8:21 // mile 3: 8:38

I was shocked - shocked! - to see that 8:21 flash on my Garmin for the second mile. A definite confidence booster after doing 45 minuntes on the bike ... especially with the last 15 minutes in a heavy gear. So ready and excited for NorthEast Tri (Oly)!

11 August 2008

yesterday's run/bike/run brick

28m 50s
3.10 miles09m
18s/Mi 2:20 PM

1h 31m 18s
23.00 miles
15.12 Mi/hr
3:00 PM

3.15 miles
09m 13s/Mi
4:45 PM

06 August 2008

annapolis tri, no more.

Triathlon fails to get permit OK for bike race

County cites safety, traffic concerns
Published August 04, 2008

The county has denied the Annapolis Triathlon permits required for its bike race next month.
A letter to triathlon officials said county police and traffic engineering "determined that the bike race route would unduly disturb the safety and convenience of the public. Therefore ... the license cannot be issued." But race organizers still have another option - they can submit an alternative.

The parade license was but one of the permissions triathlon organizers were required to secure.
Race officials, reacting to traffic woes after last year's race, moved the planned Sept. 7 event out to Sandy Point State Park, where swimming and running contests would be held this year. The bicycle race portion of the competition was scheduled to wind its way through St. Margarets into Annapolis, out Route 2 to College Parkway and back to Sandy Point. But like the aftermath of last year's race when Annapolis churches complained that the race hindered church traffic, county churches complained that this year's Sunday morning race would interfere with their parishioners' access to church services.

Race organizers could not be reached for this story.

Inspections and Permits Director Betty Dixon, who signed the letter informing race officials the permit was denied, said the size of the race and its protracted time frame raised safety issues.
"Both our police and traffic engineering staff had serious concerns. How they can keep traffic flowing on major arterials like Route 2 and College Parkway is problematic," she said.
The county also heard from a couple of churches in the area that already have traffic issues without the race.

County Chief Administrative Officer Dennis Callahan said this morning that an informal poll of area business indicated "they were 100 percent against the race. Public safety was the overriding issue, but local businesses did not want it.

Ms. Dixon added "The professionals who look at these things have serious concerns about public safety and the safety of the racers themselves. We had no other choice but to deny their request for a permit."

But race organizers can come back with an alternative course, she said.
"We recommended they come in with an alternative course. Very often that will happen. We would review it like any other request." The churches' concerns were also a part of the decision, she said. The Rev. Stephen Tisinger, pastor of Christ Our Anchor Presbyterian Church just off College Parkway, said their concern was strictly the Sunday morning timing. "We are glad the county heard our concerns, but they had more concerns than just the concerns of the faith community, which were a small part of the total issues."
Should the race be moved to Saturday next year he said he would support it. "I would encourage my congregation to run in it."

And, this email:

It is unfortunate that we (the race organizers) are writing this letter to let you know of a decision that has been made regarding the 2008 Annapolis Triathlon. In short, we have received notice that our permit to have the bike portion of the race was denied, and despite our efforts, the County is not convinced that we are going to be able to launch a triathlon event which would be safe for the participants and have minimal impact on County residents. While we are extremely disappointed in this late breaking decision, we (the race organizers) want to take a positive stance, avoid negativity and not place blame while we continue to build on creating great synergy and growth for our sport in Annapolis .

02 August 2008

brick saturday.

29m 32s
1640.42 yards
01m 48s /100 yards
3:30 PM

1 x 1500 (brick)
... felt good, typical swim. Had to share a lane. Don't like sharing lanes. Especially when the guy sharing the lane is doing a very big breastroke kick.

2h 00m 02s
31.60 miles
15.80 Mi/hr
4:20 PM
Trainer (brick)

... Two episodes of Legally Blonde The Musical: The Search for the Next Elle Woods (I cried during the finale. Seriously.), one a half episodes of My Boys (both On Demand), one water bottle of water, one bottle of gatorade, and one GU. That about sums THAT up.

30m 18s
3.40 miles
08m 55s/Mi
6:35 PM
Felt GREAT after hard bike ride (brick)

... As always, faster than on runs that aren't after a bike ride. Shrug. Felt really good and fast, although the last hill was a killer. AND I got home about 5 minute before it started storming. Sweet.