Race Report: InYou Indoor Triathlon

Training:

Being an indoor triathlon of only 45 minutes, I figured 6 weeks of training would suffice. I only chose to do 1 swim, 1 spin class and 3 runs per week since I am also training for a half marathon. I chose to do this triathlon in hopes it would force me to add cross-training to my weekly schedule and keep me more consistent week-to-week. It definitely  helped as there were days I wanted to skip the swim or spin class but didn't because I knew I had already signed up for this event.

 

Pre-race:

Didn't really do anything special. I was in the 10 am heat so I went to bed and woke up at my regular time and did my normal Saturday morning routine.

 

Swim:

My goal was 20 laps (500 yards) which I knew was doable if I stayed focused on my technique. I made it to 19 laps, just 25 yards from my goal. About 8 minutes in, I was getting really tired and my technique faltered as I started looking up instead of down and getting sloppy with my arms and know it is what cost me those precious 25 yards.

 

Bike:

[caption id="attachment_1739" align="alignright" width="144"] In You Indoor Tri - Bike[/caption]

Bike went exceptionally well. I'm not sure who calibrated the spin bikes but the speed/distance was way off from that of a road bike or even stationary bike. I normally average 12-14 mph on my road bike and 14-16 on a stationary bike but with these "add-on" computers, I averaged around 35 mph! The good thing is, everyone's was calibrated the same way, so we were all speedsters on the bikes today! But I felt good on the bike from the beginning to the end which was my only goal anyway. Those spin classes definitely helped!

 

Run:

[caption id="attachment_1742" align="alignleft" width="144"] In You Indoor Tri - Run[/caption]

My goal was to run 1.5 miles but I only could manage 1.4 miles. I was doing great at 6.2 mph until about 6 mins in and then my calf starting cramping up. I slowed down to 3.8 mph to try to stretch it out. That helped and I picked up the pace again, this time at 6.3 mph to try to make up for that walk break. But about 2.5 minutes later, it started cramping up again and I had to slow down yet again. This happened once more with just 2 minutes left to go, I was so frustrated but was able to get at least another minute of running before the 15 minutes were up.

 

Overall:

This was a fun event and very challenging even if it was only 45 minutes! It felt very competitive though, mainly because you are side-by-side 4 to 5 other triathletes no matter how slow or fast you are. There is no passing like you get in outdoor triathlons so no way of knowing how well you're doing and you always feel like you're still in it to win it which just feeds on that competitive nature to keep pushing to go faster and faster. The one thing I didn't like was the age groups for awards. They are too broad with the top 3 in 12 and under, 13-19, 20-40 and 40+. I would of preferred top 2 in 10 year age groups instead which would of given more people a fighting chance.

 

Official Results:

Swim 10 mins: 19 lengths (475 yards)
Bike 20 mins: 11.8 miles (35.4 mph)
Run 15 mins: 1.4 miles (10:43 pace)

Overall: 44th
Age Group: 8th (20-40F)

Race Report: iRecycle 5K

[caption id="attachment_1314" align="alignright" width="300"] Photo courtesy of PACE Magazine[/caption]

Race prep begin the moment I started Thursday's run. I wanted a run that wasn't easy (easy runs before a race have never worked) but wasn't going to leave me too fatigued for the race either so I decided to do three 5 minute intervals at 9:30 pace with 2 minute recovery walk. That's only 15 minutes of moderately hard running plus 17 minutes of easy running/walking for my warm up, recoveries and cool down. It worked perfectly as I was tired afterwards but feeling like I could do more, much more. I then spent a good 30 minutes afterwards, stretching and using the foam roller. Friday, I made a goal to stay clear from all soft drinks, fried foods and junk food and to make sure I drank plenty of water. Pre-race dinner was pizza, yes, pizza. I went to bed at 10 pm, pretty much my regular time and woke up at 6:15 am. Got up and did some light stretching, drank a Boost High Protein and was out the door by 7 am.

I arrived at the race site around 7:30 am which was a good thing because the nearby parking spots were filling up fast! I pretty much sit in my car until 7:50 am just to keep warm. I spent the next 15 minutes doing a short warm up jog and more light stretching as a means to keep my body warm instead of standing around and shivering like everyone else. At 8:10 am, I lined up somewhere in the middle of the pack knowing the fast down hill start would cause many to go out way too fast and there was no point getting caught up in that. At 8:14 am we were off which sort of caught me by surprise since we started a minute early.

And to give you a comparison of how accurately and well executed my race plan went, here it is. I came up with this plan the evening prior and visualized every section.

SECTION	MY RACE PLAN	WHAT REALLY HAPPENED
Downhill Start (0.0 - 0.6)	Everyone is probably going to start out too fast with the down hill start so stick to an 8:30 - 9:00 pace and not any faster! You're legs will thank you by the time you hit the trail.	I stayed relaxed, let my body warm up and resisted the temptation to run faster than an 8:30 pace.
Cottonwood Trail (0.6 - 1.4)	I've ran this trail a dozen times so use it to my advantage! Stay under a 10 min pace and don't walk until I reach the water stop.	Once I entered the trail, everyone seemed to slow down to above a 10 min pace so I knew I had to do some passing which isn't easy on a narrow trail but after about 1-2 mins and passing 2-3 runners, I found myself right in my desired 9:30 - 9:55 pace and kept it there.
Trail Exit & Water Stop (1.4)	Target time: 13 mins. Get water and walk 60" even if I don't need to. Prepare my mind for the hills. Say positive mantras.	Actual time: 12:57. Right on target! Perfect so far. I actually didn't feel the need to walk but I was like, "stick to the plan, stick to the plan" and forced myself to walk 60" through the water stop.
Hills (1.5 - 2.2)	These two hills will be pure torture. If it becomes too much, switch to 45 strides, 30" walking. Target time at the top: 22 minutes.	About 30" into the first hill, it already started to suck so I immediately switched to 45 strides, 30" walking. There was a short downhill between the two hills that I used to recover and make up some time. The second hill was much longer and harder but I stuck to the game plan of 45 strides, 30" walking to get up it. At the top, I checked my watch...23:16. Okay so I'm only 1:16 off but I'm still in this!
Downhill (2.2 - 2.6)	Recover for 60" then fly down the hill at whatever pace feels comfortably hard.	Ran down this hill averaging around a 9 min pace which felt pretty darn good knowing the hardest part of the course was over! Passed several runners who were walking after running non-stop up the hill which is always a confident booster that I played it smart.
Short up hill (2.6 - 2.8)	It's short and short hills are easy!	Okay, it was far from easy and I went back to using 45 strides, 30" walking where everyone else was walking at this point. Again, passing more runners...awesome!
Turn onto Dupree (2.8)	Target time: 30 mins	Actual time: 30:30...wow, did I just make up that much time on that downhill! Feeling great! I can do this, I can and will meet my goal of under 34 mins!
Final stretch (2.8 - 3.1)	It's down then up. On the down hill, take it easy, resist the temptation to go faster too early, save that energy for the up hill, you will need it!	Just as predicted. The down hill felt great, I wanted to go faster as another runner got right next to me and we were stride for stride but as we started up the final hill towards the finish, I was glad I held back as I barely had enough to stay under an 11 min pace and had nothing left for a kick at the end.
FINISH	Target time: 33:59 or faster! It's only a 'B' race, the goal is not to PR but run a smart race and not my fastest!	Actual time: 33:16. It can't get any more perfect than that! I finished strong and with confident which is exactly what I need going into the next 2 weeks of training and into my 'A' race, the Spinx 5K.

This may be a bit overkill and probably way too much planning for most but I have to say one thing, it works! Two 'C' races with absolutely no planning and I struggled through each race and ended up with slow and frustrating times and felt like I would never find my speed again. Then I planned out 2 weeks of smart training and this race plan and suddenly end up going from a 36:00 to 33:16 5K in just 2 weeks time. Now you tell me if I'm crazy or if this is overkill?

Ride for Silence

Today was the international Ride of Silence and for the first time I decided to participate this year. If you don't know the Ride of Silence is, it's a short, slow-pace ride to honor and remember those who have been killed or injured while cycling. It's also to raise awareness that we are here and sharing the same roads that you drive on.

Read the article in the Spartanburg Herald Journal.

PHOTOS: JOHN BYRUM / Spartanburg Herald Journal

Race Report: Palmetto Hearts 5K

With severe allergy symptoms (sneezing, running nose, itchy throat), I almost decided not to do this race but it was for a great cause. It benefited Palmetto Hearts who serves and supports South Carolinian’s touched by Congenital Heart Defects and Diseases. Believing individuals’ and families’ needs vary as greatly as the CHDs affecting them, we offer several types of support—emotional, informational, social, and financial. Through such efforts, we hope to share the trials and celebrate the joys of loving someone with a CHD.

So I went with no real goal or race plan in place, just finish. I arrived at the race site about 45 mins before the start of the race and there was already a single line for pre-registrations. The line took forever! I don't know why they didn't split the line by last name but it took nearly 20 mins for me finally get my number and packet pickup. I don't think they expected the high turnout, over 250 runners and walkers for an inaugural race is pretty darn great and I love that so I didn't really mind that the start was delayed because of that.

The race started around 9:15 and the first mile which is all downhill was pretty easy. I kept it at a nice relaxed pace knowing about the hill in the second mile but I still ended up having to walk partially up that hill. Did good going down it through and to the start of the last mile. At that point I was having a hard time breathing and really struggling to maintain my pace so I reverted back to what my coach told me and did 45 strides with 30 rest. Of course going up hill that even prooved to be tough. At one point I felt like I was going to throw up but luckily I didn't. I finally made it to the finish line but much slower than I would liked. Oh well, like I said, I didn't really have a goal knowing that my allergies would be slowing me down.

Mile 1 - 9:34
Mile 2 - 10:52
Mile 3 - 12:53

Official time = 34:48 (11:04 average pace)

Overall: 95th out of 258

Age Group: 8th out of 30

Race Report: Jingle Bell 5K

Honestly, I really wasn't expecting to do well. I ran the course (actually doubled it so I could get my long run in at the same time) the past two weekends but struggled both times with 12-13 min miles so I thought my chances of a sub 35 minute 5K were slim and decided to just forget about a time goal and just go out there and have fun in the mud (it rained the night before).

The weather was fairly mild for December, overcast and low 50s, perfect running weather! There wasn't that many runners so I could of lined up just about wherever I wanted but decided near the back was where I wanted to be since it forces me to start out slow.

The first two miles of the race, I felt fantastic. My legs felt great, my breathing under control and for the first time, I was perfectly dressed for the weather. Just after the 2 mile mark, my legs starting feeling heavier and heavier and my breathing was becoming more labored. I tried to keep running as long as possible, slowing down and focusing on my breathing but eventually I had to walk. I kept this run/walk thing pretty much until I hit the final quarter mile which happens to be on the road at a slight uphill. It's not steep but you definitely feel it. After running on soft dirt, sand and hay, the hard asphalt made my legs feel like they were bricks. But I was determine to make it up and over that hill because I knew the last tenth of a mile was all downhill. I gave it all I had that last quarter mile and to my surprise I finished just shy of 33 minutes, way better than I expected! W00t, w00t!

I'm still waiting for the official results and pictures to be posted and once they are I will update this post.