2012 Santa Cruz Internation Triathlon - Race Report

Yesterday, Grumpy and I got up before the butt crack of dawn to be in Santa Cruz bright and early so I could race in the Santa Cruz International Triathlon. Santa Cruz is such a wonderful place to race right along the coast. Running along West Cliff Ave. is wonderful since even when the marine layer finally burns off, there is still a nice little sea breeze to keep you cool. The sea lions call to you and the waves are amazing in the power with which they hit the cliffs. Making this extra special was the fact there would be several friendly faces out there with me.

We got there disgustingly early and found parking very close to transition. My club, Silicon Valley Tri Club, had 2 rows of racks which I was glad to use. Before leaving my spot, I rehearsed transition 3 times -- swim in, bike out, bike in, and run out. Nothing forgotten. Everything in it's place. Time to head down to the beach.

Pea Soup

They were just setting up the swim course as the marine layer was just starting to lift. Soon the buoys were in the water, the pro's were off, the anthem was played, and the younger women were off. I met up with my friend Johanne and we waited in the corral together.

Hang a right at the buoy

We started off together to do the two loops. My instructions were to ease into the swim over the first 200 yards. Given my recent shoulder stiffness, I worked on proper form.

First loop done but, I need a breather. Um... time for a big wave

Johanne finished her first loop a minute later - kind of like cat and mouse.

I'm out of the water but there is a long run to transition.

Johanne is still a minute later.

Swim: 35:12.8  PR (34 seconds)

T1: 2:02.1

My instructions were to go easy the first 20 minutes on the bike. Let the heart rate settle down. At this point, I realized my power meter was dead. The plan to race with steady watts wasn't going to happen (pissed about this). Instead, I would ride by feel, RPE, speed, and keep Johanne in sight.

Out on the bike course, Johanne and I leaped frog as we each tried as hard as we could at the same time reserving energy for the run.

4 loops done.... Johanne in the background

Bike: 1:20:16.6 PR (by 13:46)

T2:  1:14.0

My goal on the run was to keep the first mile EASY and run the rest as mile repeats with 2 minutes easier between each mile.

Last of the lead

Still 1 minute behind ... not for long!

I was hoping to hold her off past the hill about a quarter mile in, but Johanne "The Flash" zipped passed me running up the hill. So, then I was hoping to get as close to the turn around as I could before seeing her on the return.

Johanne finishes first -- Good job!

Several minutes later, here I am!

 Run: 1:09:55.0 

Overall:  3:08:40.5 PR (24 minute)

Besides Johanne, there were lots of other friendly faces and voices out there. People from my tri club were out there cheering us on. Dave (Johanne's husband) said "Hi" out at the turnaround. One of the guys that swims with me in the morning, Joe, was out there. A new friend and other ELF athlete, Jennifer, was out there. So much fun.

Johanne took 1st place and I tagged along for 2nd!

Vineman Half Aquabike Race Report -- and a little more

Last Saturday, I raced in the Vineman Half Aquabike. This is the same distance swim and bike that the Vineman 70.3 racers had done 2 weeks previously. I had signed up for this race rather than the 70.3 because grumpy didn't want me doing all the training necessary to do a half Ironman distance race (and I really wasn't sure I was ready - mentally - to do it either). I would make this a B priority race and relish in the experience.

All was going well until taper week. I was crawling out of my skin. I began to get really nervous and dreaded ever signing up for it. I really didn't want to go. I couldn't even write a decent race plan. What if XYZ happened??? 4+ hours is such a long time not to see any one on the bike. I'll be out there all by myself. What if I screw up the water bottle exchange? What if I'm freezing on the bike -- I'll be wet from the swim!!!

The only way I got myself there was to look at it as just a swim and a bike -- don't ever go any harder than what you're comfortable with. After all, this is my choice to do and my choice how I do it.

The morning of the race, Grumpy and I got there early. I set up my transition spot and we waited. In my funk, I failed to PROPERLY take note of where my bike was racked. I didn't open the plastic bag I was to throw my stuff into during T1. The transition area was powdery dirt so, I used an old brown towel instead of the brightly colored one I usually use. However, I DID give all the non-bike/T1 stuff to Gerard before the race (smart).

Trying to cheer myself up

Eventually, the full Vineman and full aquabike folks were done with their swim and half Aquabike and Barb's race folks were allowed into the water to warm up.

No one told me about the damn rocks on the feet!

After a few minutes of warming it up, it was time to line up. I lined up as planned - start left and slightly in front of the back - and found myself with no body near me. Lots of people WAY behind and a few up front.

Too busy trying to hang on to fast feet to think about how unhappy I was.

So we were off. I was going through with this. But it really was a pretty place to swim and it wasn't deep. And then it happened....

Lots of people were walking out at the bridge

I WAS HAVING FUN!!!! First this set of feet, then the next set. The fast feet kept coming. The neat thing was Barb's race was held at the same time. Their waves went off about 5 minutes after mine. Swim little fishy swim!

Damn rocks!

I was a bit slow out of the water. I guess I have extremely tender feet. I was just trying to make it to the carpet without slicing my feet open. Then it was up the ramp to the wetsuit strippers! I could have done without them but, this race was about experience so woo-hoo stripper boy!


Swim: :42:09 - 30 second swim PR

And then, where is my bike? I know it's second to last Aquabike rack.... Here's the rack but, where's my bike? I must be off a rack. How about this one? Don't see it? Oh, it's back at the first rack I was at!

So, now I need to get all my crap in this plastic bag that I forgot to open up. You know how plastic bags never want to open up? Split second decision - throw my little stuff like ear plugs, goggles, and cap into the bag and roll the towel, wetsuit, and bag up and toss it to Grumpy in a wad and let him deal with it.

Thank you my love!

Now, where was my bike again? Was it this rack? Or, was it this rack? There it is!

COMING THROUGH!

T1: 6:27 - ouch! (notice the restroom in the background-- should have noted that as a landmark)

First thing out of transition is this short but steep hill with no flat to get started. I chose to run my bike up rather than immediately thrash my legs. Eventually, I mounted my bike and was off. The first 20 minutes I was to go easy and let my heart rate settle. I was determined I was going to follow instructions on this race. So, I went easy and people kept passing me. And passing me. And passing... I had my first gel and people kept passing me. I hit a pot hole and heard a clank as if I'd drop something. I had my pump, my water bottles, and my powertap cpu. Guess everything is ok.

The very first part of the ride takes you through the very cute town of Guernville and then on the main road out of town. It's pretty flat until you get to about 20 minutes out of town at which point you leave the main road, curve down a steep one lane road that goes under the main road and then VERY steeply up -- I mean get out of the saddle steep. Huff and puff ... time for a salt tab -- oops. I hadn't zipped my bag all the way and the clank I heard early was my salt tabs falling out. Too late to go back. I had a couple of extra gels and I'd have to take Gatorade (which my system does tolerate but I don't care for lime flavor).

Then, the course passes lots of wineries on rolling roads. At mile 23, the course climbs up Canyon to the west and drops down into Geyserville. Through town, out past the Jim Town Country Store and into the gently rolling hills of the west until it begins the final climb of the course at mile 45 - Chalk Hill. Once past Chalk Hill, it's a fast 10 mile ride to Windsor High School,

So, long ride short.

• ~16 miles - some miscommunication between the cop directing traffic and the first car in line -- she came across about the time I was going to turn. Not a close call as I was watching her.
• 17 miles - first Gatoraide bottle exchange - perfect! 
• 20 miles - less people passing me.
• 24 miles - reached the top of Cayon (first major hill) feeling good.
• 24-43 miles - starting to pass people. Had to yell at a group of guys taking up all the road (several women followed me through the opening I made and thanked me!)
• 45 miles - Chalk Hill - slow and steady. Very glad I had ridden this before. Passed people riding and walking
• 45 - 56 miles - LEFT! LEFT! ON YOUR LEFT! -- I was THAT woman... the one with the big mouth! 
• They won't let you take your food outside the food area - boo!

Bike: 3:28:04
Overall: 4:16:40

New Tech Shirt + New Finisher's Medal

This is why I don't listen to that stupid Pre-Race voice - (sure wish I knew how to make it go away though.)

• I was never alone on the ride.
• I was never cold on the ride.
• I successfully managed 2 water stations without disaster.
• I had a great time and I raced to plan.

 California International Triathlon

One race in a weekend just wasn't enough! Grumpy and I drove from Windsor to Pleasanton (by way of an hour through lovely down town Albany/San Pablo/Berkely/Oakland) to get his USAT day pass for his race on Sunday. He had signed up to do the bike leg on a relay team.

Relay Swim Start

 The morning started out promising with the overcast sky.

Grumpy off on the bike

 It didn't take long to burn off but, it wasn't heating up quickly.

40K done (in the distance)

Sure glad I didn't have to run the final leg. It was no longer Mary Friendly Weather.


On his first attempt at racing, the team took 2nd place!

Swimming with the fishes...

... and other feats of training have been keeping me busy. Volume coming down for the Vineman Half Aqua Bike next week.

A couple of weeks ago, my brother and I drove a couple hours north to check out the course for the HAB. I needed to ride about 1/2 hour longer and wanted to start/stop at the high school.

60+ miles

As I'd been told, the course is beautiful. We rode down shaded country roads.

(Picture by Raymond Prevost c 2012)

We crossed the Russian River.

There's a nicer picture but, it shows my huge butt. (Picture by Raymond Prevost c 2012)

Later in the ride, we had to fill up and drop off. Wouldn't it be lovely if you could go into the store during the race and spend all the time you wanted without it counting on your time?

Jim Town Store - very nice stop (Picture by Raymond Prevost c 2012)

We rode down not so shady country rodes.

(Picture by Raymond Prevost c 2012)

Fast forward to today. Today I had the Catfish Crawl. The Crawl is a little 1.2 or 1.4 mile OWS race down in Chesbro Reservoir. I don't know if they were catfish, but some fish was jumping.

During this race, I improved my Yards Per Minute by over 4 yards per minute! I am less than a yard from doing my pool pace but NOT resting on the wall.

The turn around is at the farthest point of water ... NOT the orange buoy

So after the Crawl, I dashed further south to the BayTeam's CPE trial down in San Martin. I got there just in time to walk the Colors course and then run Shelby who was happy to see me.

Apparently, no one wants to share space with Essie!

Redwood Belgian Tervuren Fanciers AKC Agility Trial 2012

It's been a few months since we did an agility trial. This was a nice break from eat, sleep, work, train <repeat>.


So this weekend, Grumpy and I loaded up the grrls and drove a little north for a beautiful day near the bay enjoying agility with friends.  The morning started early to get parking and a tent site. A few hours later, we each got a run in the morning and then the long wait until we could finish. Late in the day we got our chance.


My chance to run Shelby in Novice JWW (Jumpers With Weaves) came 5 hours after I ran her in the morning's game of FAST. I was expecting Shelby to be slow from all the laying around. Instead, she took off like a rocket towards the pin wheel. Luckily, this wasn't the first time that she's done that so I switched mental gears. Hang back and pull her to the right and then send her over the next jump.

 
Now it was on to Novice Standard where Shelby actually stuck her A-Frame contact.

See her foot?

Shelby managed to finish her NA (Novice Agility) and NAJ (Novice Jumpers) titles.

Hall's Canine Shelby Cobra CL4-F, CL4-S, CL4-H, PD, APJ, APK, RE, BN, NA, NAJ, NF

Grumpy was having as much success with Tazzy in Open JWW and Novice P Standard.

C-ATCH2   Hall's Canine Razzmatazz "Tazzy" ChSt, PD, APG, APK, APJ, RE, NJP, NFP

2012 Reservoir Triathlon Race Report

So, it's a week late --

My first triathlon of the year finally happened last weekend! When I signed up for this race at the beginning of the year, I was very nervous. This was a very hilly course that I've ridden many times but, I hadn't raced it. My Olympic distance triathlons last year were painful. Had I gained enough fitness to survive an Olympic let alone enjoy it?

The course is located about 25 minutes south at a local reservoir. The forecast was 67/53 degrees with 17mph WNW wind. Perfect since I hadn't done any heat acclimatization; I thought I'd lucked out.

Grumpy and I drove down to the reservoir early to get parking and a good transition spot. I had expected it to be overcast but, at 6am the fog was already gone and it was 60 degrees -- YIKES! It was going to get hot!!!

Out to the damn and then around the peninsula.

My triathlon club had a rack ready so I quickly found a spot and set up. I didn't really know any one there so, off I went for a little warm up jog and then it was down to the lake where the elites were taking off. It was still too early to go in for my warm up swim. I waited for most of the men's waves to go off until I couldn't take it any longer. I ate my gel and then I got in and splashed around for awhile. Wave after wave went off. Finally, my turn.

I was supposed to find fast feet and hold on. As soon as the horn went off, I swam as fast as I could but lost every one around me. The voice started in with "What the hell are you doing a triathlon for??? This is too hard". Well, I was going too hard and most of the people who had lined up with me were gone.

The mass of swimmers were off to the right.

However, most people had lined up at a far angle and they were beginning to veer over to me where I'd grab on to feet when they went by and I made it to the first turn buoy. At this point, the voice was gone. After that it was more of the same. Grab on to feet as they go by and keep constant.

The pink caps were the under 40 women's wave before mine ;-)

Finally, I rounded the last buoy and made it to the ramp. I was surprised to find I easily found my feet. In all my other triathlons, I get out wobbly and pretty winded. I had plenty in me to trot up the ramp.

Swim: 35:46

This year, my mantra in transition is "Hurry Hurry Hurry" and it seemed to work. Out of the wetsuit, into my shoes and socks, sunglasses on, helmet on, grab the bike and trot out.

T1:   2:15

I was to go easy the first 20 minutes and then go. I started nutrition almost immediately and took the first couple of little hills easily. I flew down the first big down hill and I was off. I've ridden most of this course multiple times and I knew if I just rode in a more reasonable wattage range, I'd only average 10mph -- I prayed that I wasn't going to overpace and I pushed it to just under 15mph.  The wind I had expected never showed - yippee!

Coming in - taking off the shoe

As the Bike In became visible, I pulled my right foot out of my shoe (not ready for both yet), peddled with my foot on top of my shoe, and dismounted at the line. A quick grab of the shoe still on the bike top popped it off (with only one shoe left on the bike, the shoe will be dragged horribly and I don't want to have to go back and get it if it falls off) and I ran back to my transition spot much faster if I had both shoes still on.

Bike: 1:39:48

"Hurry Hurry Hurry" - rack bike, un-clip helmet, remove other shoe, put running shoes on, blow nose (must learn to do this on the bike), grab water bottle, grab stuff, and go. I put my hat and race belt on as I was running down the Run Out ramp.

T2: 1:08

By the time I hit the ground running, it was already 80 degrees. I started out a little too fast and dialed it back. I needed to get my feet back and then I was to push. The run course follows the bike course for the first 3.1 miles with 2 big hills at about 2 miles in and lots of little humps all the way through. As I started to push, I hit the first hill and tried to keep running. I was heating up fast so I walked the next hump, ran down the downside, walked up the second hill, and flew down the downside, walked up the final peak and ran down the return. However, now it had gotten really warm and even with this process of running down the downsides, I was getting too hot. On the return, I had the aid stations pour water on me and that helped for a quarter mile or so. I slid into a run/walk and that kept it manageable.

Just trying to stay on my feet!

As the 6 mile marker became visible, I picked it up to bring it in strong. To my surprise it was a very big decline all the way to the finish so, I was flying when I came across the finish line.

Run: 1:15:11
Overall: 3:34:08

Even though my run was not what I wanted, I had a solid race otherwise. I was 2+ minutes from a PR on an Olympic distance triathlon which was achieved on a much flatter course. Once the voice left me in the swim, I was happy the whole time. The following day, I was tired BUT I wasn't overly sore. What a difference a year and a great coach make!

Magically Appearing Fitness

I started working with my coach back in December. She had me do a lot of low RPE running and really not any speed work. Just endurance runs with the occasional strides. For a beginner, this is a lot harder than you might think. Run after run, I struggled to keep it slow and easy. Eventually, the runs migrated to a mix of RPE/Heart Rate based efforts. But, still the effort was low. 

Miles and miles of running but, I haven't noticed any difference in speed. However, in the last month or so, I've been nailing these low effort runs. Suddenly, coach said it might be time for another run test.

Really? I'm still slow. What is coach seeing that I'm not?

I nailed Sunday's run so, I decided to compare a similar run I did in December with Sunday's run. First, I looked at speed. December was a smidgeon faster -- well, that's disappointing. But, wait. My average HR on that December run was 160bpm. Whereas, my average HR on Sunday's run was 144 bpm! A WHOPPING 16bpm less! That's a complete HR Zone!

So, looks like it might be time for another Run Test -- gulp.

Can I get an Amen

Jumping for joy that I got to so some hill climbing in a less restrained way than a few weeks ago. On the training schedule for today was Hill Strength - Hallelujah!

But first, I was to do a little warm up. So, I decided to throw the bike in the car and drive out to the rural area about 20 minutes south. Grumpy declined to go with me thinking it was just too much work. In reality, getting past all that residential, traffic, and stop lights was FABULOUS.

My warm up was a nearly flat, non-stop, 35 minute ride into a headwind. It was interesting to note my speed as that is the speed I ride on the trainer. 

At the appointed time, I turned onto "the hill". The hill I chose is actually in the race I'll be doing in a few weeks. Don't be fooled. It was nicely shaded the whole way, but this hill is tough. There were a couple of points I started to wonder if I'd need to get out of the saddle.

Once I made it to the top, it was clear it wasn't the hill that coach had ask me to find. I decided to go down the back side of the hill and climb from that side which was more what I was supposed to do.

Finally, it was time to turnaround. I was ecstatic when I found that the wind had held direction. I was going to have a tail wind AND as light decline on the way back.

I really love riding hills. It's like communing with nature.