Weekend hiking in Boulder & countdown to GOTR race

The outdoor mecca of the USA; Boulder, CO. What a gorgeous setting in the Rocky Mountains. Since the kids were off a long weekend in Oct. we took the opportunity to wisk away for a few days of hiking in Boulder.  It even snowed!

We wound our way up to Estes Park, high up at 9k feet or so, for a hike to Alberta Falls and the path around Bear Lake. A steady rain hit on our way back from the falls – but the hike was worth it – huge, rocks and boulders with a pristine waterfall as the prize. As we pulled into the parking lot of Bear Lake, a gentle but steady snow fell….2 hours before it was expected. It was a cool 36 degrees. Bruce wore shorts (pants in his backpack) but still wanted to hike in shorts! We did bring hats and gloves, but it was still cold and wet.

The next day we also check out an natural arch – the hike was a  bit steep and very rocky, but the kids did great and the views of Boulder were amazing. Well worth the hike. We could hear the CU marching band play before the football game kicked-off.

In town, we happened upon the Newton shoe HQ, running lab, and shoe store. They have a wall of shoes for anyone to try out for a run. It was late in the day, otherwise I would have loved to have tried them!

 

Hanging out in the town for a few days, we could see why so many triathletes train there – great mountains challenge your running and cycling skills and build stamina. Hard to compare to the flat trails of Chicago…

I was struck down with the flu last week….and now just recovering. Wish I got that flu shot earlier. My kids are getting them tomorrow – I don’t want them to feel like I did. I usually wait until Nov., don’t know why, but next year I’m first in line the day the signs go up that shots are available!

Getting ready now for the Girls On The Run 5 k race at Toyota Park on Saturday. It’s just around the corner and the girls should be ready! No matter if they walk some of the way, the lessons they’ve learned and the run will be a remarkable experience. I really can’t wait to see them all smiles, running with each other’s support, cross the finish line with pride.

Bruce ran the Hot Chocolate 15k with a large crowd on a very cold 20+ morning (no, he didn’t really run for the hot choc at the end….) He ran sub 7 min miles  - finishing strong and feeling good. He was excited and ready for another!!

I’m thinking of all I’m thankful for this year… and gearing up for training plans for next year. My goal, once I’m 100% back to feeling good – to build a strong base this winter and keep on moving forward; inspiring others along the way.

AND…TRI The Journey is coming along….getting close to publication in early 2011. We are in the formatting stage and it’s looking great! Inserting photos, adding the index and any details. It’s really looking like a book, now. Stay tuned for upcoming news on when it”ll be available on the publisher’s website (still can pre-order) and Amazon. I’ll post info on book signings and and PR…

 

Zoom, Zoom…Felt Tri bike & Yoga for off-season training

An email tempted me; Tri bikes on sale…it’s hard not to check out a good post-season deal. Especially when I just completed an intense tri race- full of athletes with super fast bikes.

Bruce and I couldn’t resist visiting Village Cycle to see for ourselves first hand what was on sale and in stock. If I wanted to kick up my cycling a tri bike was one sure way to do it.

We were like kids in a candy store when we entered the cycle shop. I just had to reach out and touch a few jerseys and gazed over at the bikes for sale while we stood and talked to Vince, the owner, about what I was looking for. He initially did some measurements – in seam height, leg height- then eyed some tri bikes to pull out and show me. Being 5’4″, I was bound for a small frame – 50″ or 52″. Cervelo & Felt were the 2 he had…one had small wheels – 650′s- which looked like a kid’s bike! I sat on this one, a Felt with larger wheels (so we can interchange Bruce’s Zip racing wheels with them), and a Cervelo. Vince looked at my reach to the areo bars, but even more importantly, the length of my legs to the pedal when it’s on the down stroke. Vince said he could “squeeze me” in the Felt – adjust the seat post to almost the lowest level possible, and then adjust the handlebar post so my reach would be ideal. I felt OK with my reach and we ended up NOT switching out the post.

We definitely wanted the larger wheels – I just felt too low to the ground with the 650 wheels. We narrowed it down to the Felt- B14, 2011 (yes, I know, not this years model on sale, but this was still an OK price with a bit of a discount given that Bruce bought a tri bike here….). Bruce loved all of the components: carbon fiber frame, Dura-Ace derailleur, Vision cranks, TTR 3 wheels- 700, Vince set up the bike on the fitting stage in the trainer so I could pedal and get into position. A mirror was on the wall and I could see my pedal stroke – I wasn’t “scrapping” the dirt off my shoes. I think this was from my Trek Madone not being in the best position for me. The Felt I was on was a little tighter feeling and I could get my heel down a bit easier. I was a little squashed on the bike – but this is how you should feel – tight and aerodynamic!  The aerobars felt great – nice a low but comfortable. We even adjusted the angle that my elbows were resting on the pads – out a bit and not too tucked into my chest.

Vince spent another 45 minutes adjusting everything on the the bike to my body size, taking the bike back to the shop for slight, mm adjustments. THIS IS KEY to a good fit and a good ride (I found out today as I rode!). This was my new buddy! I knew I’d be able to put lots of training miles on this baby!

Despite a very cool day, I just had to take a quick spin on it through the neighborhood. All 4 of us went out and I seemed to just zoom on it! It was so light and almost didn’t even feel like a bike, but yes, it has 2 wheels, handlebars, brakes and gears….

I took it for a 60 min ride today – gorgeous warm fall day today. Couldn’t resist. My pedal stroke seemed effortless and my legs felt strong. I noticed my hips were feeling good – not strained at all – and was thinking maybe my road bike fit was not perfect. Maybe my seat was too high. Anyway, the bike is awesome – I felt comfortable even when I pushed it. Gotta love the aerodynamics while I’m cycling alone and the white spokes in the wheels – just looks fast and FUN!

As far as Off Season training (OST), I took most of last week off and was super tired every night. This past Tuesday I tried a Vinyasa Flow II yoga class at North Shore Yoga in Northfield. Before starting into triathlons, I did a lot of yoga and loved the strength conditioning and calmness it brought to my day. I knew this class would be a challenge. I fell right back into it – knowing all the poses and trying to do most of the binds. The teacher was excellent – calling out all of the positions in practically a different language. I was amazed at her strong little body and some of the holds she could do! Wow – those would certainly help my tri training! I managed to get through the 90 minute class in a 80 degree plus room. At one point I thought, if I can race for almost 3 hours, I can do this yoga class for 90 min! Yes  I Can!

Sore, sore, sore the next couple of days….it’s a work out no doubt. I’m hooked and will try a few more classes in the area before settling in.

Master’s Swim at Glenbrook Aquatics is also on my OST agenda. Improving my swim technique this winter is one of my goals. I AM setting OST goals!

10/10/10 is Chicago Marathon this Sunday- GOOD LUCK TO ALL THE marathoners!!! ENJOY your run!!!

Check out my LIVESTRONG article on choosing a tri bike

Tri suit review…it’s good

I slipped on the sleek black & blue Kiwami Amphibian 08 Openback trisuit to give a test run in the pool for my last swim before the race. It’s design with splashes of blue around the sides and neck just looks racey.

It’s light weight and skin tight. The website says it’s 100 g…Yes, it’s a little constricting at first- needs to be a little worn in a bit around the neck. It felt good around my arms and legs, though.

When I took off for my first lap in it, it felt like part of my skin –  NO drag. Made me realize the amount of drag I must have just in my swim suit. It’s not like a wet suit in that there’s really no added buoyancy, but the fact that it’s sleek and light, helps with the drag – seems that way, at least. The website says it’s creates a “bubble lift” in the water. Maybe I’ll notice a difference in open water?  Or it’s small/tiny bubbles?

When I was done swimming, I still felt good in it. Still a bit refreshed…like I could continue a tri in it! Which is a good thing…It seemed to dry fast, too. Another bonus when jumping on your bike for a long ride.  Guess the open back is beneficial for the run…we’ll see come race day. There’s no padding in the seat, so I’m hoping it’ll be forgiving on the bike. I’ve put in some miles, so I think my body can handle the seat for a 25 mile ride. Here’s hoping!

Check back on Friday for race Expo and packet pick up updates. More to come on the tri suit performance, too!

Race Week!

It’s race week – again. I thought I’d be long done with the tri season, but I’m happy (and grateful) I’m not. We’re on the road to Tuscaloosa soon!

Race week is also a little nerve wracking – we’re just days away from the big race. I’m nervous, but also excited, and feeling ready. I do enjoy racing – putting all 3 sports together and giving it my all. I work hard on the course, but I’m happy to be out there – pushing, challenging, and celebrating. Afterward – there’s a natural high like no other.

Practicing T2 this week- sliding in and out of my shoes and dismounting my bike while moving has boosted my confidence….suddenly T2 isn’t so long and cumbersome. If you can, clip your shoes into your pedals, ride in your bare feet on top of your shoes, slide them in while riding slowly. It’s so much easier that running out of T1 without your clip shoes on and it just simplifies the whole process. No need to worry about shoes – just grab your bike, helmet, and glasses and your off. I did this at the Bangs Lake race and I had the fastest T1 in my age group!

So, with that said, Kim and I practices lots of cycle- run bricks this past weekend. We felt strong and transitioned smoothly. Our legs are ready – and now our minds are also.

Bruce and I are trying out Shark Salts- as suggested by pro Jenna Shoemaker. It’ll be HOT down in good ‘ol Alabama, so we plan to take our sodium tabs so we have plenty in our system as we race.

Thanks to Kim and Mark for a good tri suit find at the Chicago Triathlon Expo…they met Andre with Kiwami. We can’t wear wet suits for the race, so they were looking for a cool tri suit that will be fast and comfy for the whole race.  We tried them on and – WOW- so sleek, cool and comfy. Andre said a many athletes going to Kona in Oct are ordering these since they can’t wear neoprene..I’ll be wearing mine swimming in the pool tomorrow (also 83 degrees – the predicted temp of the river in Tuscaloosa) so it’ll be perfect. Check back for you Kiwami tri suit review tomorrow…..

Then it’s pack lightly , check over our bikes and load up. Bruce did take my bike in for a tune up over the weekend and I highly suggest you do so at least once during the season and certainly before a race. My gears were tight and loud – and they adjusted them so they are now smooth as silk. Gotta like smooth riding!

Swim, Ride, & Run on!

Kicking into high gear for longer workouts. Finding my run cadence – it does matter!

The time has come to kick my training into a higher gear. A higher level, which means longer workouts with even more intensity. And I can feel it. The good and the bad…well when it comes down to it, there really isn’t a bad side to it all!

This week on my tempo run, I really paid attention to my cadence – that is my leg turnover. I played around with a quicker run – less time in the air, which means less chance for injury and a quicker run pace. When I questioned coach Mary Bradbury about cadence, she sent me a blog that explained – it’s good to keep a fast cadence to minimize impact which means fewer injuries. Keep your feet underneath you and you will generate more momentum. Keep your stride length small. Bruce says that while running he thinks – “get your foot down.” So I did. And it worked! For one of the miles on my tempo run (race pace run) I ran it in a 7:35 min mile pace.  My fastest…..the key is to help prevent impact…gotta love it.

I incorporated some longer swims in my workouts this week, too. Breaking them down into doable drills, sprints, swims, pulls etc…so swimming an hour doesn’t seem so daunting. The more you do anything, it seems less daunting. Count strokes, mix things up and before you know it, you’ve swam a mile or more! Focus on drills and techniques, play games in your head. It makes the workout more fun! And definitely try to swim with a friend if possible.  It’s fun to chat while taking short rest breaks…

So, gearing up for Nationals – means long weekend rides with runs (bricks) with Kim and some fun swim or run sessions. We may do the North Shore Century ride in Evanston this Sunday. Looks like a blast! And you can join in and do various mileage – 25, 50, 62 ( metric century),or 70. I have a new perspective on endurance! And am totally enjoying the exhilirating feeling of finishing long rides followed by moderate runs. I can feel my cardio improving and my leg and arm strength increasing. The body is amazing.

The USAT website gave an event update – the water temp there is 88 degrees F! Bath water!! No wetsuits zone….they also have the Tuscaloosa cycling route available on the computrainer, so will check to see if we have this one already or will purchase to give us  opportunity to ride  the course a few times prior to the race. Great!!

AND lots of good sleep! I’ve been out cold by 10:15 pm at night. Sometimes earlier. Going to bed now before our 12 year old. It was bound to happen.

REST & RECOVERY are key to building endurance.

Today, am shopping online for fun workout gear on Athleta – my favorite women’s athletic clothing shop! I LOVE it…choosing some cooler weather running stuff – long sleeve twist top and year-round run short. Maybe the “kick-booty” pant and some Teelicious Tees and some fun skirts.

2xu Compression sleeves for recovery

After Bang’s Lake Tri my legs were aching from working them so hard for 2:40 mins! I slipped on my compression sleeves and let them pump my blood to help with recovery. I suggest you try them – they really work!

I picked some up at Running Away Multisport in Deerfield, where we got our race packets and info. RAM is like a candy store to me! As I shopped for some compression sleeves, a woman approached who was wearing black compression sleeves on her calves (also wearing shorts- no funny looks while in RAM!). She was looking for white sleeves, since the black were so hot.

The salesman measured my calf- 13 cm- saying XS should do. I picked out some white ones – a pricey $55- for 2XU calf guards. They’re made of 80% nylon and 20% elastane. Their website says: “Therapeutic rated fabric provides greater pressure and recovery benefit by helping the pumping action of the cardiovascular system; removing blood lactate from exercising muscles leading to faster muscle repair.” also…”enhances stability and agility” “reduces damage and fatigue”   Even is “embedded with antibacterial” and has sun protection! SOLD!

I hemmed a hawed about the price, but caved in, knowing they were worth it and I’d get a lot of use out of them.

Sure enough, right after Bang’s Lake Tri, I slipped them on and wore them around the house all day. Instantly, I could feel my blood circulating…better for blood not to pool and great for fatigued muscle recovery.  Bruce had them on, too, but he found his – made of different material- at Village Cycle in Arlington Hts.

I took the week for recovery workouts- an easy cycle with Eric on Monday and a very short run. Felt good to work out some of the lactic acid build up. Then I took Tuesday off. By Thursday I was feeling good and cycled about 19 miles with Bruce, Kim & Mark early in the morning. Great time go, as always.

We headed up to the Clark’s cottage on Thursday evening (my sister/brother’s place)…I think I could train there all summer long! We swam at the lake and ran -doing some fartleks. Hips were sore…we really could train in all 3 there. The lake was warm with cold spots, so no need for a wetsuit. Calm and scenic- hardly anyone else was up there. I kayaked, too, to work my arms…always could use more upper body work!

So.. what’s my next goal? (Bruce is doing the Chicago Tri in 2 weeks. I’m forgoing this year. Not a big fan of the wait time for the oly race.). Definitely a 10K in September and maybe a few others.

I’ m ready to pay it forward and plan on coaching Girls on The Run at one of Glenview’s elementary schools. Coach training may even be this weekend. A different kind of training than what I’ve been doing, but I’m ready to get girls on the running path and see their faces smile with accomplishment!

With nutrition being a big part of our training- we planted a few fruits and veggies- stuff the kids would enjoy. They chose cantaloupe, watermelon, peppers, and tomatoes. They are finally ready to be picked and we bit into our first canteloupe last week. Yum!

Glenview Tri-Great race & some good lessons learned

Sunday, August 1st, the alarm set for 5 am was not truly set. We just thought it was.

I rolled over and saw a shimmer of light coming through our shutters in our bedroom. I thought, it must be around 5 am or maybe later. I hit my light on my bedside clock…5:28 am!!! YIKES! “Bruce, it’s almost 5:30! We gotta get up!”

Our plan the night before was to get up at 5 am, eat, get ourselves to the Glenview Park Center by 5:30 so we could warm up in the pool and then even have time to run a little. Didn’t happen…Luckily, we are just a few minutes from the Park Center and quickly ate, get ready, rode our bikes into transition by 5:50 or so. We had until 6:15.

“Sorry, Tri’s over…” said a snappy volunteer….

We hustled to get our chips and body marked. The tri is so well organized and only about 400 people come, so it’s not too congested. We  got our stuff, marked, and then found our rack. There was plenty of room, but one woman had all of her stuff laid out in full form in a section of the rack! I asked nicely if she could move it, “usually, people just put their stuff by one of their bike wheels,” I said. She said there was plenty of room at the other racks in our row…I looked down the line – not really. I wanted the end so I could easily see my stuff and get in and out of the transition. Not happy, Bruce decided to rack in the back -where no one was! He’s always thinking.

We saw Kim and Mark come out of the water. They had warmed up. “If you hurry you might be able to jump in and swim a few laps,”  say said as the announcer said the pool was closing for warm-ups. We hustled over and our neighbor, one of the swim police, confirmed the pool had indeed closed. We went in just to use the restroom.

I REALLY wanted to warm up, so stood and did some jumping jacks and some sprints in the grassy area where racers were assembling. The announcer is awesome – loud and clearly saying we are all so fortunate to be here- to have the freedom to do what we want to do and to be safe at this race. I thought about our freedom while racing. We are fortunate.

We lined up to start the swim, Bruce & Mark ahead for some serious racing, Kim and I, then Stef and Sue – so comforting and fun to have friends nearby. There to support and you just know they will be cool if you panic or have any trouble. Kim and I didn’t like the tight conditions of the indoor pool swim…we told ourselves it’s only 5 mins and to just focus on ourselves and our own stroke, no one else’s.  As we approached the pool start, we saw Mark and then Bruce and cheered them on. The pace at the start line was quick.

Before we knew it, Kim was in the water and I was right after. Off we went! The swim worked out well. I thought strong and steady, keep Kim in sight, this is only 5 mins or so, I can do this. I just swam about an hour last week. Keep your head down and glide.

I  was given the red kickboard once on my 2nd to last length and turned around to ask the person behind if she wanted to pass…no she didn’t.I kept pushing on.

Out of the water, I ran down the grass to T1, my adrenaline pumping. Bruce and I had practiced getting in our cycling shoes while on the bike and it was so easy to do! So, I grabbed my helmet, glasses, and bike and ran out of T1, mounted my bike and pedaled with my bare feet on top of my shoes. Out on the street, around the turn, I reached down to slip on my shoes and velcro them shut. It worked great!

Then I realized my helmet was on backward. Dumb! I had taken off my visor the day before and didn’t have a reference for the front. So I tried to turn it around..which slowed me down. Kim caught up and asked if I was Ok? Yes, just my helmet is on backward!! In hindsight, I should have left it on as it…got it right, then kept pushing. I rode behind Kim a bit and then she took off after one of our turns. She was rapid on her bike! I pushed harder then ever, knowing the route well and we had 2 loops.

I kept drinking on the bike, hoping I’d feel strong on the run. Took some shot blocks, too, then the package flew out of my hand onto the street. Got one chew in and it took me forever to swallow I was working so hard! Geez…

Rounding the turn and coming down the stretch to T2, I un-velcroed my shoes, slipped my feet out of my shoes and pedaled barefoot on top of my shoes again into T2. So easy to then run without those clips on the bottom! Lovin’ it!

In T2, slipped on my running shoes and visor and headed out – my quickest transitions ever!! The run is always tough after cycling hard for so long. I was determined to keep a strong, steady pace, knowing my time was already improved from last year. Hitting the hill on the run couldn’t have been better with the volunteers playing their drums and cheering us on! The guys were nutty and so full of enthusiasm! What motivators to get me up the hill!!

On the hill, I saw Mark and we cheered each other on. He was looking strong. Then saw Bruce who gave me the peace sign. He was working so hard up the hill, he couldn’t muster the energy to speak. No surprise to me.

When I saw the 2-mile marker then looked ahead to see where the runners were going, it looked to far away! I thought, I only have 1.1 or so miles to go…it’s not long…keep it up, you can do it.

A Bon Jovi song came to mind. Then I thought, Chrissie Wellington does this whole event in 8 hours, fast! Imagine being out here running a marathon. This is nothing.

I thought of our freedom. I took in the moment and before I knew it, I was heading back up the hill and on the last section of the race. Beautiful day.

The finish line was in sight as I saw Bruce and Mark cheering me on at the end..”You look strong! finish Strong!” I kicked in my run for the last few yards and crossed the finish line to the announcer and music in the sky.

Glorious Day with glorious people. I am grateful!!

And I’ve learned a few lessons for the Bangs Lake Oly Tri next Sunday! Get it on…

Aero bar, tri shoes, & bento box are a perfect fit

We made long overdue trip to Village Cycle Sport, in Elk Grove Village, IL to get clips for our tri shoes Bruce gifted to us last Christmas…I  also was in the market for aero bars and a bento box. All little fun gear stuff!

I first found a bento box which was recommended by the store clerk – one that is a little rigid and holds a few gels. I like it and it would serve it’s purpose. In the meantime, Bruce was at the shop having the guys check out his zip wheel that had deflated after about 3 rides. They tested everything, thought it might be the stem that wasn’t secure…they even dunked it in water to check for leaks. Nothing.

We also chose some carbon aero bars. YES…I was ready to be in the aero position and gain a little speed. I’m comfortable enough on my bike now, in handling it and with speed that I thought I’d benefit from the aero bars.

We found the clips for our Shimano shoes, too. I was excited to be able to have the velcro and the ventilation on these shoes.

I was anxious to try them out, but the day got away and the heat. Bruce prepped my bike and we planned for a ride early the next morning.

Sure enough, we dragged ourselves out of bed and hit the roads by 6:15 am. Great time to go – little traffic and cool temps. Into the wind, I settled into my aero bars and focused on my lower body- staying still and moving fast. Plus I was able to draft behind Bruce! We had a great ride…our shoes had a bit more float, but I liked that feature. More flexibility and a little less rigid than my other cycling shoes.

Stay tuned for info on a visit with Ironman champion, Chrissie Wellington…and some motivation tips from an expert in sports psychology!

Rising early to stay cool on a 20-mile bike ride

I really wanted to log 30 miles, but got short on time during my 6:15 am bike ride but can’t complain about 20. I should’ve gotten up earlier….

Sometimes there’s just not enough time in the day and bottom line:  my sleep is valuable. I get cranky when my sleep is interrupted during the night and the other night a battery in one of our fire detectors kept beeping – loudly. Not cool.  Fixed now, so the other night I slept hard. I wanted to get up to cycle to beat the heat and didn’t get the jump start I wanted.

Always leave a little time to pump up tires, get H2O, and eat. Build in the time and you’ll be set for a better ride than if you didn’t.

I headed out onto Patriot Blvd., to Shermer, up to Northbrook, then onto Walters Rd. Nice shady road with bike path lanes. Light traffic and a nice temp of 73 or so and warming.

I got a good, solid pace going after a warm-up of about 5-10 mins. then did some intervals – riding 5 min. hard, 5 min. recovery- about 4 times. It’s SUCKED when riding hard, I approached an intersection and the light turned red. My heart was POUNDING while I waiting – no blowing through some of them- UGH. I was bummed! some I can slow down, check for cars and ride through….

There’s really nothing to do but wait. Safety first.

Makes me think that at least in a race it’s non-stop hard riding. I think the cycle is the toughest part because of this. And it’s so hard to practice on the road.

I’m ready for aerobars. About time, huh? But I see others with them and my husband, and I like the settled in, aerodynamic, position- looks more comfy for the long rides. Also, need to get new pedals for tri shoes I got for Christmas. Yes, it’s time.

Hydrate, hydrate, hydrate…I did do this every 10-15 mins. It’s something to be conscious of, b/c at one point I did forget. Get the mantra in your head – HYDRATE, HYDRATE, HYDRATE….

Gotta get tickets to see Chrissie Wellington – pro triathlete- Coming on July 26 to Arlington Hts. Dynamic Duo- Craig Alexander & Mirianda Carfrae Inspirational talks are always good during tri season. I’m due a visit to Runner’s High-N-Tri for some gear and tix. Like hanging out in a candy store….

Check back tomorrow for a post on the TWT Track Workout tomorrow morning. It’ll be tough – but track work-outs are what really improves speed!! And you gotta love speed!

Tri bikes for women

Just realized an article I wrote for LIVESTRONG.com on the best tri bikes for women was recently posted on their site. I learned a lot about tri bikes – namely that the seat is positioned so you work your quads to save your hamstrings for the run. Perfect! Now I’d like to get me a bike like this someday to help me out!!

Here’s the link to check it out:  http://www.livestrong.com/article/109473-triathlon-bikes-women/

I’d love to hear if you have a tri bike, which one and how you like it. Let me know!!