Happy 7th Ironman Day!!!! Pretty much my favorite words!!!
The day Heather and I decided to join Krista in the journey to 2017 Ironman Arizona. Photo credit to Sherpa Sjohn. Anyone who knows me knows it's an easy sell to get me to sign up for a race.
Little behind on writing that one.....maybe I'll do a quick one for that after I have finished this one as the LP was pretty darn special!!
Last year I had a coach as I was worried about training coming of a stress fracture. I only cared about killing the bike – everything else was secondary. Goal met.
Thank you VASA… I am excited to continue the journey on this.
In looking at the 'out' loops the wind definitely was lighter on that last lap since I was 8 minutes faster. THIRLLED with the results.
Final Bike Time: 6:12 – 22nd in AG / 122 only 3 minutes off the perfect weather bike last year.
TRANSITION 2: 8:49
Well, needs work...and I will no longer be allowed to put sunscreen on by myself...wondered why the volunteer snickered a bit and indicated I should get help from the sunscreen peeps outside the tent. Yes, I am now a clown!
THE RUN:
I focused on volume and easy/pace of the day for this training. Primarily to believe I can run and I have a good run in me after the last year of ‘fast’ walking. Honestly, I was nervous to do any speed work as I didn’t want to injure myself. I was pretty consistent at running T/W/T and Sundays. I rarely did bricks.
My goal for this race was to RUN, not give up on the RUN….walk through the aid stations – Goal met!!
In 2013 for Whistler I trained with Endurance Nation for the first time after my 2 6:15 marathons in my first two Ironmans – THAT was NOT going to happen again. For Whistler I shaved almost an hour of my marathon – 5:19. This race was almost as sweet as I mostly did this based on my own plan along with loosely following a marathon running plan.
About mile 15 I was bummed about my pace being slow…I was running and FELT like I was ‘running’ faster than what my watch was saying. Then and there I decided I would NO LONGER look at my watch. I would continue to run as I was running because it was actual RUNNING and not fast walking. My mind also wasn't saying walking would be easier which was a mental breakthrough for me. I would continue to walk through the aid stations and take nutrition.
While my pace did go down I am damn proud of the overall run - from the paces to the attitude. I never was in a 'bad' spot. I did stop at mile 7 for a bathroom break...and that was actually my slowest mile. I look at these splits and see a solid run.
SUMMARY:
I am over all thrilled with the outcome of Arizona and my performance. I have learned so much over my 11 years in Triathlon. Picking up and applying knowledge from the various networks I belong to - Endurance Nation, Seattle Green Lake Tri Group, Teresa Webb- TN Multisport, Raise the Bar, USAT Coaching Certificate and PR Performance. I am a TRI-nomad. So lucky to have access to all the wonderful triathlon peeps.
Race weekend thanks to Sherpa Eileen, Sherpa Sjohn, Racers - Krista and Heather. Thanks to Heather for being an awesome roommate fun to get to know you.
This one has to be one of my proudest because I took chances. The swim was a BIG chance since I have NEVER considered myself a swimmer. I was very nervous as you read above I was already making excuses for why I might not be 'fast'. Well, it paid off!!
My running, again, taking a chance on NO interval work, really just volume and as EN now preaches- run durability. I did one track session and came close to hurting myself. As I get older and if I want to continue I need to pay attention to this and have 'run' a fine line.
My bike - I am over the moon. I nailed that sucker on race day. Broke it down each 'out' lap. Just 18 miles out....then make up time, then 18 more mile - an hour 20 - I have this! Last 18 - yep got this!
While I know I am not a pro and am not aiming for Kona - I'd like to think I did pretty good by only losing 3 minutes between last year bike time and this year. The AG winner lost 2 minutes from her bike last year to this year. :)
The day Heather and I decided to join Krista in the journey to 2017 Ironman Arizona. Photo credit to Sherpa Sjohn. Anyone who knows me knows it's an easy sell to get me to sign up for a race.
But I already had another race on my schedule....Ironman Lake Placid! July 23, 2017
Little behind on writing that one.....maybe I'll do a quick one for that after I have finished this one as the LP was pretty darn special!!
AND NOW AZ
Little behind on writing that one.....maybe I'll do a quick one for that after I have finished this one as the LP was pretty darn special!!
| Arizona 2016 | Arizona 2017 | |
| Swim | 1:33:26 | 1:29:19 |
| Trans 1 | 11:26 | 6:45 |
| Bike | 6:09:14 | 6:12:04 |
| Avg HR: 125 Avg PWR: 133 IF: 0.80 VI: 1.02 | Avg HR: 129 Avg PWR: 132 IF: 0.71 VI: 1.03 | |
| Trans 2 | 8:12 | 8:41 |
| Run | 5:32:01 | 5:26:43 |
| Run Pace | 12:40 | 12:28 |
| Overall | 13:34:19 | 13:23:32 |
This year my goal was do better on all aspects and be balanced in all disciples but still kill the bike!
Goals Met - PR on swim, PR on T1, close to a Bike PR, close to Run PR...and Got a Nice overall PR! HAPPY.
Goals Met - PR on swim, PR on T1, close to a Bike PR, close to Run PR...and Got a Nice overall PR! HAPPY.
SWIM:
In October I bought a VASA ERG and I am very happy with the purchase! https://vasatrainer.com/
While my initial 'plan' was to swim more times per week on the VASA and do a pool swim each week - I think in my mind I wanted to do the basic to be able to see if I just did a minimum how would that work.
My Pre-Race Day setting of expectations:
1) I did not 'swim' more than two times per week.
2) I did no interval work on the vasa - really was putting in just the yards and feel.
3) vasa swim yards are prob a bit high as i took breaks which added a few yards as the wheel continues to spin.
4) I took a month off from the pool which is a risk as you lose the feel of the 'water'.
5) still on Damper Door #0 !! - this is like swimming with current....so lots of 'growth' opportunity here which in turn will most likely help with speed.
The numbers:
Sept 2016: 35,611 yds - 17 swims
Sept 2017: 17,389 – 8 swims
Pool: 13,951 yds - 6 swim
VASA: 3,438 - 2 swims
Oct/Nov 2016: 29,284 yards - 15 swims.
RR swim 10/21 - 4200 = 2:20
RR swim 10/29 - 3400 = 2:11
------
Oct/Nov 2017: 39,213 yards - 17 swims.
POOL = 14,800
VASA = 24,413 - 13 swims
RR swim 10/6 - 4400 = 2:11
RR swim 10/12 - 4400= 2:11
RR swim 11/10 - 4000 = 2:14
SWIM RESULTS: 1:29:19
Lined up in the 1:30 line. Felt awesome in water. No anxiety. The sun was brightly shining right into our eyes going out. I had mirrored goggles which helped..I think. There was a bit of touching/bounding off folks. Nothing too terrible.
Lake Placid I used a tempo trainer set to 2:10. The buoys for that swim were set pretty consistent at 100 yards - in AZ not so much. I still used the TT on AZ to bring me back to focus. So every 2:10 - was a reminder of keep moving, where's the buoys, there's the land...etc. Made the turn around and headed back home. Don't remember any issues on the way back. Made the turn in to the stairs to get out. Attempted to look at my watch, but couldn't see it totally clear but seemed like it was 1:29.....AWESOME - finally broke the 1:30 barrier for me….Super Stoked!!! (IM Choo doesn’t count from my PR perspective since it's down hill. 😊 )
Lake Placid I used a tempo trainer set to 2:10. The buoys for that swim were set pretty consistent at 100 yards - in AZ not so much. I still used the TT on AZ to bring me back to focus. So every 2:10 - was a reminder of keep moving, where's the buoys, there's the land...etc. Made the turn around and headed back home. Don't remember any issues on the way back. Made the turn in to the stairs to get out. Attempted to look at my watch, but couldn't see it totally clear but seemed like it was 1:29.....AWESOME - finally broke the 1:30 barrier for me….Super Stoked!!! (IM Choo doesn’t count from my PR perspective since it's down hill. 😊 )
Thank you VASA… I am excited to continue the journey on this.
Transition 1: 6:45 – Fastest of my 7 Ironman
I practiced this for once. I really thought about it, was prepared and had a plan. I had all my stuff in a bag and only wasted a second or two when I asked the volunteer to read my watch to confirm I really did see a 1:29 on my watch for the swim. 😊
The Bike….my favorite part of the race!
The Bike….my favorite part of the race!
I was so thrilled with last years’ time I was cautiously optimistic about being able to best that since last year was perfect weather. I never imagined I could do a 6:09 on the bike.
To prepare to ‘beat’ last year’s time I did my long rides mostly on the trainer using the PerfPro AZ course – except I adjusted to course by about 10% to make it harder, but not too much harder. I didn’t do any FTP testing, just used my power based on Lake Placid. I rode the ‘out’ section on some of my shorter workouts – again at an adjusted basis. I don’t think I rode that ‘out’ section normal any of my training.
I was hoping for each full lap to be about 2:00 – 2:02 based on my training and looking at my splits from last year.
As I started riding….and made the first few turns and as my happiness faded from the swim…I felt the wind and my immediate thought was well there goes beating last year’s time. There is a head wind. I just focused on pedaling, nutrition, paying attention to weaving riders and keep moving.
Training on the course as I did pretty much SAVED my bacon. Usually I whine about the wind, but today while it was bad, I thought it’s 18 miles out…and then TAIL wind. My estimate – it will be hard for an hour and 15 minutesish…then EASY/HARD. This is where I actually was thankful that the course is 3 loops. My nutrition was DEAD on I think as I never felt terrible. Kept the focus on one lap at a time.
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Final Bike Time: 6:12 – 22nd in AG / 122 only 3 minutes off the perfect weather bike last year.
TRANSITION 2: 8:49
Well, needs work...and I will no longer be allowed to put sunscreen on by myself...wondered why the volunteer snickered a bit and indicated I should get help from the sunscreen peeps outside the tent. Yes, I am now a clown!
I focused on volume and easy/pace of the day for this training. Primarily to believe I can run and I have a good run in me after the last year of ‘fast’ walking. Honestly, I was nervous to do any speed work as I didn’t want to injure myself. I was pretty consistent at running T/W/T and Sundays. I rarely did bricks.
My goal for this race was to RUN, not give up on the RUN….walk through the aid stations – Goal met!!
In 2013 for Whistler I trained with Endurance Nation for the first time after my 2 6:15 marathons in my first two Ironmans – THAT was NOT going to happen again. For Whistler I shaved almost an hour of my marathon – 5:19. This race was almost as sweet as I mostly did this based on my own plan along with loosely following a marathon running plan.
About mile 15 I was bummed about my pace being slow…I was running and FELT like I was ‘running’ faster than what my watch was saying. Then and there I decided I would NO LONGER look at my watch. I would continue to run as I was running because it was actual RUNNING and not fast walking. My mind also wasn't saying walking would be easier which was a mental breakthrough for me. I would continue to walk through the aid stations and take nutrition.
While my pace did go down I am damn proud of the overall run - from the paces to the attitude. I never was in a 'bad' spot. I did stop at mile 7 for a bathroom break...and that was actually my slowest mile. I look at these splits and see a solid run.
Split
|
Avg Pace
|
Avg HR
|
Max HR
|
Split
| ||||
1
|
0:12:03
|
119
|
128
|
14
|
0:12:04
|
122
|
128
| |
2
|
0:12:03
|
124
|
129
|
15
|
0:12:57
|
119
|
124
| |
3
|
0:12:06
|
124
|
129
|
16
|
0:12:50
|
118
|
122
| |
4
|
0:12:14
|
124
|
131
|
17
|
0:12:26
|
122
|
130
| |
5
|
0:11:53
|
126
|
130
|
18
|
0:12:03
|
123
|
127
| |
6
|
0:12:15
|
125
|
131
|
19
|
0:12:32
|
121
|
129
| |
7
|
0:13:54
|
120
|
128
|
20
|
0:12:53
|
116
|
121
| |
8
|
0:12:23
|
121
|
126
|
21
|
0:13:06
|
116
|
120
| |
9
|
0:12:26
|
121
|
129
|
22
|
0:12:38
|
118
|
124
| |
10
|
0:12:17
|
124
|
131
|
23
|
0:13:11
|
119
|
125
| |
11
|
0:11:50
|
121
|
128
|
24
|
0:12:44
|
116
|
124
| |
12
|
0:11:46
|
123
|
130
|
25
|
0:13:00
|
117
|
121
| |
13
|
0:12:26
|
121
|
128
|
26
|
0:12:37
|
117
|
123
| |
27
|
0:11:39
|
129
|
137
|
SUMMARY:
I am over all thrilled with the outcome of Arizona and my performance. I have learned so much over my 11 years in Triathlon. Picking up and applying knowledge from the various networks I belong to - Endurance Nation, Seattle Green Lake Tri Group, Teresa Webb- TN Multisport, Raise the Bar, USAT Coaching Certificate and PR Performance. I am a TRI-nomad. So lucky to have access to all the wonderful triathlon peeps.
Race weekend thanks to Sherpa Eileen, Sherpa Sjohn, Racers - Krista and Heather. Thanks to Heather for being an awesome roommate fun to get to know you.
This one has to be one of my proudest because I took chances. The swim was a BIG chance since I have NEVER considered myself a swimmer. I was very nervous as you read above I was already making excuses for why I might not be 'fast'. Well, it paid off!!
My running, again, taking a chance on NO interval work, really just volume and as EN now preaches- run durability. I did one track session and came close to hurting myself. As I get older and if I want to continue I need to pay attention to this and have 'run' a fine line.
My bike - I am over the moon. I nailed that sucker on race day. Broke it down each 'out' lap. Just 18 miles out....then make up time, then 18 more mile - an hour 20 - I have this! Last 18 - yep got this!
While I know I am not a pro and am not aiming for Kona - I'd like to think I did pretty good by only losing 3 minutes between last year bike time and this year. The AG winner lost 2 minutes from her bike last year to this year. :)
  |
Happy Ann
|
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