Train and Race Weekend

What happens when you know you need to get in the long durations and miles for training purposes, but also need speed practice, the motivation a race brings and that quality open water swim training?  You do what I did, Saturday 93 mile ride followed by a Sunday morning Olympic Triathlon.  I went into last weekend scared of what the results would be and came out shocked and fearing I didn't do enough in the saddle or on the road.

I started out by doing a light open water swim to loosen up and prepare for a tough weekend.  I also took special care to ensure I fueled and ate properly.  My nutrition wasn't perfect, it is a work in progress, but apparently it was sufficient.  Up and at 'em early Saturday morning for a 93 mile ride from the house door to the cottage door, oh how fortunate Dad and I are to have such a perfect training route and set up for long rides!  I enjoyed good conversation and quality time with my Dad on a ride that I found very pleasing mentally and physically.  It's so important to have a positive attitude while out training for hours on end, I am amazed at how much a good disposition can positively impact a workout.  Upon arrival I did a quick light swim just to loosen up the legs again and try out my new wetsuit for the first time.  I got a protein shake in me immediately, smooth move Megan!  I spent the rest of the afternoon resting and eating properly.  Ok, I better admit it, I did enjoy 2, ok 3 S'mores after dinner, I just can't help myself!

While I was resting the fact that I had to turn around and get up at 4:50am to drive 1.5 hours to do my first Olympic Triathlon (I've done sprints and one half Ironman before) would not stop running through my head and creating a pit in my stomach.  But, I got up early and headed to the tri with the best support crew a person could have, Mom and Dad!

I arrived to see the water temp was 100-101F, yeah right, in little letters below that it told the truth, 57 degrees, WHAT!  I set up my transition, as Dad griped at me for having socks in my transition area - SOCKS, you don't need SOCKS, that is such a waste of time.  I did a light jog for about 15 minutes to warm up a bit and then stretch lightly.  Notice how I do everything "lightly".  I still don't understand warming up for triathlons, but I did know that getting in that lake was NOT going to "warm" me up.  I decided to go to the pre-race meeting and hit the start line shocking my body as I entered the water.  Adrenaline must have been with me because it didn't seem too cold.

The water was choppy and sighting was difficult.  People were swimming all over the place.  I just kept reminding myself that this was good practice.  It was a two lap swim too, just like Ironman, so even better practice.  In the end I swam as close to shore as possible, I almost "beached" myself.  Mom and Dad said I did the best swimming up to shore, many people were running for quite awhile in waist deep water, not good.  But, the swimming to shore did NOT help with the fact that I need more swim practice and I am apparently NOT good at transitions.  As my Uncle said a few days later, "I hear you need to learn to take your clothes off faster!"  I could not get the wetsuit off over the chip, such a disaster, I took too long putting on socks and apparently looked like a lost puppy fumbling around in transition.

Then heading out onto the bike I was ready to roll, stay focussed I kept telling myself, go, go, go.  The first female to pass me popped me right back into gear and I told myself, no way, I hit the pedals and got her back.  Here came my competitive side rearing it's head after years of sleeping (although not nearly as strong and overwhelming as it used to be, which is not a bad thing).  As I tried to push myself I struggled, I dislike feeling uncomfortable on the bike. Ultimately I t hink I could have gone faster, but I did have my own PR for average speed, so I can't complain.  The only issue was apparently drinking Nuun out of my new Aero bottle (first day using it) resulted in the regurgitation of the Nuun!  First time for regurgitation during a workout and first time for a few other things too, good learning situation for sure.

As I transitioned to the run, still slowly, I was ready to do what I enjoy the most, RUN.  yet at the same time I feared what my faster than normal speed on the bike would do to my run.  I never felt very smooth on the run and I felt slow, but I was picking people off left and right.  After the first lap Dad told me I had to pick it up and informed me there was a girl about a minute ahead of me.  I said told myself to relax and let 'er roll.  I had the girl in my sights but couldn't seem to reel her in any closer.  Then all of sudden I had her and she was great cheering me by her.  I love good sportsmanship and cheerful competitors!  I finally was feeling like I had a bit of a rhythm, but I didn't have much distance left on the run.  As I closed into the finish line I came up on a guy and tried to sprint past him, he went from jog to sprint so quickly that we had a super fun sprint to the finish.  Finishing with a huge smile on my face was the best part, oh how fun it is to sprint, which I have not done in years.  So many firsts today.

I finished first in my age group, which I was pleased with, only to find out I was 4th overall female, missing 3rd overall by a mere 19 seconds.  As we analyzed the results I discovered I lost third entirely in transition.  My transition from swim to bike was 39 seconds slower than the 3rd overall girl, I literally lost 3rd place twice in transition alone :(  This did not make me happy and I could not let it go.  But, a good friend told me, it's good you didn't get third, you might not be as motivated to improve those transitions.  I will be working on my transitions, I will be creating a plan for Ironman transition as well.  It is unacceptable in my book to lose a race just because I can't take my clothes off fast enough!

Here's to improving my transitions and working on the swim more.  Hence the next day I went and did an open water swim and transitioned to a run.

 

The Lessons of Ironman Training

Most people get excited for Memorial Day weekend so they have an extra day off work to spend on the lake, on the boat, in the sun, at a campfire pit, fishing, tipping back some cold ones and many more of the typical Norther Michigan enjoyable activities.  My idea of  a Memorial Day weekend was a bit different this year and I am proud.  In general looking back on Memorial Day Weekend and having the extra day to train is a fantastic reminder of utilizing my time wisely, which unfortunately I have not been doing consistently.  Excitement and pride is the result when I do use my time wisely, shame and depression sit he result when I don't.  So, the main lesson here is USE YOUR TIME WISELY.

Instead of hopping in the car with my Mom to head to the cottage on Spider Lake just a bit southeast of Traverse City, I stayed Friday night at home just like my Dad always has.  The plan, join Dad on my first Home to Cottage ride, the habitual weekend century ride (100 miles) for him.  Dad was quite anxious waiting around for me to get ready on Saturday morning, he is not exactly used to having to alter is training schedule for somebody else.  We got a bit of a late start, though it was not my fault, the weather was quite chilly, nope, COLD.  We finally got on the road at 8am, normally a 6am ride start for Dad.  I was really lagging behind, cold tired and grumpy.

As the ride continued I felt extremely tired and simply could not hold on to Dad's wheel to keep the draft.  My mind started to wander and I began to get very upset about how terrible I felt.  I pondered why I felt so terrible and learned that how I felt was ENTIRELY MY FAULT.  I had made terrible decisions all week about my fuel, my nutrition.  I remembered that on Friday I ate oatmeal for breakfast and then did not have time for lunch, though I tried to take a few fork fulls of ground burger to get something in me.  Then after not eating lunch I got home and had a piece of chocolate cake, ran 5 miles, ate more chocolate cake and then had a huge plate of super cheesy nachos (Cheesy Doritos with more cheese).  When I say I am NOT the person to listen to when it comes to diet I mean I am NOT a good example, but listen to this and learn from my mistake; I made horrible decisions and I paid for it.  This is by far not the first time my terrible eating habit have plagued me and destroyed me.  But, when it does happen it at least wakes me up and kicks me in gear to start focusing more.  If I am not lazy when it comes to training I cannot be lazy when it comes to fueling.  One must plan their food intake just like they plan their training rides and runs.

The ride got so bad with so little fuel that I literally was nodding off, as you do if you start falling asleep while driving.  When we made a pit stop for more water I laid down on a bench and almost fell asleep.  I told Dad to just leave me there and I would eventually make my way home.  I of course had to get up and keep following him.  I followed at times so angry I could spit and at other times with tears practically running down my face wallowing in my misery and muttering to myself, "I want my mommy".  Finally we were near the cottage and I discovered it would not be a full century, (house) door to (cottage) door it's actually 93 miles, you wouldn't think 7 miles would make me as joyful as it did, but I was happy to hear Dad say we would NOT be riding around the lake to add ont he 7 miles to make it a full century.

As we arrived at the cottage I knew the horror of this ride was entirely my own fault and I knew I had to suffer my own poor decisions.  I dismounted the bike, found my running shoes and headed out the door for a 5 mile run.  I thought of this as my own punishment, but ultimately it was my reward because I was able to show myself that no matter how mentally defeated I am I personally have the power to turn it around and empower myself to keep going.  My run was slow, but I did it.  If my Ironman ride is miserable as was this ride I know I can view that marathon following the ride as my reward for getting off the bike, and I know I can force a smile on my own face and a giggle out of my mouth to push myself to keep going and cross that finish line.

This major lesson transformed my workouts for the following weekends.  I fueled properly the following weekend, yet I slept too late making me a bit groggy on the ride and not utilizing my time wisely.  Then the following weekend I fueled well, got up early, got moving right away and had a fantastic ride, followed by what apparently is considered a speed workout running when training for tris!  It was never my idea of speed when in college but my goodness is tri training different than just running.  Lessons learned, fuel properly, sleep properly, set proper expectations according to the activity, and make proper use of time.  For a girl who isn't typically very proper it is time to step it up, raise my pinky in the air and curtsy, prior to departing on my rides and runs in the AM.

I have also learned to utilize my Sundays at the cottage on that gorgeous lake.  Sunday of Memorial Day weekend came quickly, which meant another workout.  Short ride to long run, a simple 20 mile ride followed by a 12 mile run to really test where the sprained ankle stands.  I purchased some KT Tape and wrapped my ankle to try it out.  I did my 20 mile ride and then headed around the lake for my very hilly 12 mile run.  I felt heavy and sloppy on the run, but I kept trucking along, again reminding myself how important my fuel and nutrition is to my training.  It may have been slower than I like to run but I got the run done and I worked hard putting in a good solid effort.  Upon arrival back at the cottage a good friend from college, and an amazing athlete and runner came for a visit.  A visit from Adrian is always welcome and always lifts my spirits and makes me smile.  Adrian has been a friend of mine for about 13 years and has always been there for me.  It's the best reminder of how fortunate I am to have such great friends, many of which developed from running and specifically from my amazing Grand Valley State University XC and Track team.

As Adrian is currently injured, never continue to run on a partially torn hamstring...it WILL tear and it WILL take a LONG time to recover, she had to do a good swim workout.  Lets tell a bit of history behind Adrian's swimming.  The summer after our first year of college we were both injured, so we had to swim.  The first time I went swimming with Adrian I was AMAZED by her skills, her doggy paddling skills.  I wish I had a video to showcase these skills.  I know it sounds funny but it is incredible.  If doggy paddling were an Olympic swimming event, Adrian would by far win.  She is smooth, fast and makes it look effortless.  But, we quickly realized Adrian needed to learn how to really swim in order to get in a solid swim workout.  I worked with Adrian teaching her how to freestyle.  About 12 years later we are about to embark on our first open water swim workout together.  I am so incredibly proud of Adrian, she has become a solid swimmer!  I am not surprised considering she is a very dedicated athlete that understands hard and consistent work ethic, if only I had her motivation, consistency and work ethic.  It really is so motivating to see how far she has come with her swimming and it reminds me that I can accomplish anything if I stay focussed, like eating healthy, just stay focussed.

Training for Ironman continuously teaches me lessons.  You may be sick of reading these lessons and think, you already learned that how is it a new lesson?  But, we are forgetful beings, we need reminders and I am the first to admit I start to waiver very quickly, so constant reminders are necessary.

Nutrition is just as important as training.
Make a weekly meal plan to ensure I am getting all the nutrition I need on any given day.
Not every workout will be a good workout, but the "bad" workouts will teach me the most important lessons.
Stretching is a key component to training.  Morning, noon and night.
Start your day with the day, no need to sleep into the afternoon, it's a waste of time and energy.