Two weeks since Apple Capital Tri

It's been just about two weeks and I haven't had any serious training since the race. Mostly I've relaxed and had a few random workouts, a little swim, couple of weight days, two bikes, and two runs counting today. Feel pretty good and anxious to start training again. Right now I'm on a short hiatus from home and training is limited. This morning I went for a short easy run, about 2.5 miles, no problem except I'm in Palm Desert CA and the temps are triple digits. For my friends in the EU it was 34 c today. Run took about 30 minutes and the air temp was about 98 at 9:30 this morning. Just to give it a little perspective I lost 1 pound of water weight during the run. Tomorrow I'll swim and bike or swim and run, but nothing too extreme.

What I really want to write about is my Apple Capital Tri experience. It was awesome but unnerving as well. The nerves started when I began my Taper weeks. Sure I had planned out my activities and was prepared for the change of pace but each day I thought more and more about the upcoming race and started to get anxious. Every day I kept analyzing my workout plan, and tried to plan out my race day checklist and nutrition program. So lesson number one, I did it, finished it, and my game plan was affective, I can do it.

Logistics for the trip to Eastern Washington contributed to anxiety but we got lodging in Leavenworth two nights which if you've been there was not so bad. We made the drive to Leavenworth, checked in, and then headed to the race site at Darago Park, about 35 miles from Leavenworth. It's a great site, nice state park with great camp sites. When we got there it was calm and not many people at race center, camp sites were full, and we met the race timer. There was a sprint that day and the weather was dry, air temps 70's 80's, calm with no wind. Looked good to me so after taking a quick look at the swim area and general run route we drove the bike course. Up 97 along the Columbia, rolling hills with a couple of long maybe difficult hills, but looked okay. No worries here so off to the packet pick up in Wenatchee at Alberg Sports. Picked up the packet, headed back to the condo. Light meal, followed by race prep and trying to sleep early. I had trouble sleeping waking up a few times. Alarm at 4:00 am and my last solid food, muscle milk, cliff bar and a banana. 5:00 am, 16 oz gatorade, 6:00 am 16 oz water and on the road. Got to the race site about 6:30, quiet, it's a small race and 8:00 start. Got my bike racked, gear layed out, and then just tried to relax because unlike the previous day there was significant winds. Any hesitations I had about the race were now magnified.

At the race meeting we were informed that the swim was shortened a bit because the wind kept moving the buoys, nice, but the air temp was good, mid 70's. Otherwise looked like the race was on, with only 46 competitors. All of the racers looked like they were experienced. Some had serious gear, but all looked like they had done this before. For me, it was a step up in distance so I was not so confident. Fortunately there as a college kid, Ryan, UW alum, at the same bike rack, so we talked pre-race and that helped to dissipate the nervousness.

Finally the race was on, the swim should not be a problem even if the water was a little choppy from the wind. I put my head down and followed the pack. What was apparent immediately was that the wind caused the course to drift away from the cut milfoil area into areas not cut, so we were swimming hand over hand in the milfoil. It really wasn't as much a problem as the course was constantly moving. This is a two loop course and by the time I headed into T1 I was last out of the water although my time was good for me. Now it was on to the bike.

T1 transition was quick, maybe 3 minutes, but the bike course was uphill from the start, leading out of the park. Up and out to 97 and onto the highway. This road had just been resurfaced with a rough mix and the vibrations were constant. This took most of my attention along with mostly a side wind and steady up hill stretches. The nice thing of course was the other side of the hill where my bike demonstrated it's speed and stability. The wind did play havoc with my ability to get to my water bottle. I had one up on the bar with water and one on the frame with gatorade. I had to slow down to get to the bottle on the from. Lesson number two, get a frame bottle with a long tube so I don't have to take it out, Just before the turn around, I got some Liquid Shot down. then back the other way. by now the wind was 20 to 25 mph mostly head up. At some points if I stopped pedaling and sat up, the bike stopped immediately. Needless to say, I kept the aero position most of the ride. The wind affected my ride, and there were a couple of long steady climbs but eventually I made it in to T2.

At T2 I took time to use the bathroom then off for a 6.2 mile run. It was apparent that I was near the end of the pack but I didn't know how far. During my first lap of the two loop course through the park with about 3/4 mile on the road, I was passed by a few runners. There were two aid stations, the first water and gatorade, the second water only. Running was also a problem with the wind. At some points you would have to lean hard to keep your momentum. At the first aid station I took water only. Air temperature rising I had water at the 2nd station expecting gatorade at the next one. Kept pushing on, pace was ok, then I was passed by two women training for marathons having an active conversation. Made the first loop and headed out for the final lap, no change, just a little hotter. Passed again by another racer who encouraged me along, I could see the finish on the other side of the park, so head up I pressed on. As I came into the final stretch I could hear my name announced, lots of cheers from all the racers who were already finished, and then across the line, the last to finish 45 out of 46, 1 person DNF. Time 3:35 and change. For the Olympic distance I projected a great finish around 3 hours so I was not disappointed.

Post race, I was 3/3 in my age group, 45/46 overall. Normally the race director said there were two or three times the number of competitors but because of two other races in the west that day, the numbers were down. For prizes I won a box of cliff bars, bag of very tasty apples, and a cool hat. Other prizes given away included a trainer and a wetsuit and other various items.

I really enjoyed this event. I was okay with my finish. It was a fun group who put on the event and because it was small, it was I think more fun. It is a great park location so friends or family have an excellent viewpoint of the swim and run. If you are a camper, it is a very nice campsite though I was told that if fills up quickly. One would have to go a day or two early. Overall then I was glad I went to this race. I know I can do the distance and it will encourage me as I start to train this off season.

I'll use the next two weeks to start to build up again to training regularly. If you're anywhere that I am, well then a hui hou, see you on the road.

Count down, 7 days until race day

This was week one of a two week taper period so workouts declined somewhat. The weather has conveniently heated up so I can acclimatize for the Wenatchee weather next week. During my run today it was in the 90s. I have had the opportunity for several hot day workouts this week. Today was also the Lk. Stevens 70.3. I saw many riders on the road as the bike course passes the Snohomish Community Church parking lot. It reminded me that a little over a year ago I committed to training for triathlon events. I thought then that I would enter the Lk. Stevens tri but I had no idea how tough the training would be and how difficult it is to work up to that distance particularly as I anticipate next week's Olympic distance. Well there's always next year, so the phrase goes. Actually I think this next off season of training will prepare me for the half IM distance and hopefully a full IM, that would be my goal. This winter I will have to identify which races I want to do next season. It's funny that I have to plan out the season but as I am completing my training I understand that details make the difference. I've already decided on my off season training schedule, 3 swims (masters I hope), 3 runs, 5 bikes, 3 weight training sessions. That is 14 training sessions per week which seems like a lot. More on that later.

Summary of training this week: swim 1.6 mi, 1:05; bike 49 mi. 3:50; run 14.5 mi. 3:25; strength 30 mins.; total distance 65.1 mi.; total time 8:50.

Training for the next week: M swim 30 min run 30 min; Tu bike 45 min; W brick 15 min ea bike and run; Th swim 30 min; F off; Sa travel, bike 20 min run 10 min; Su race day.

In the next post I will report on my success in Wenatchee at the Apple Capital Oly Tri. I've got my nutrition and hydration plan scoped out, all my gear is accounted for, and my training is set for the week. I'm already excited for the race to come so until next time, a hui hou, see you on the road.

Taper, next Tri in two weeks

Last few days and next two weeks I'll be into my taper getting ready for the Apple Capital Tri in Wenatchee. Moving up in distance to the Olympic distance so I think that it is important to taper for this one. I'll keep up the frequency of workouts, cut back on the volume and try to keep up the intensity. I will also continue my strength and stretch sessions but with very light weights. Additionally I expect to keep regular hours, plenty of sleep and rest outside of workouts, no caffeine, specifically coffee which is a major sacrifice.

July workouts totaled 219 miles, 41 hours plus 6 hours of strength and stretch training.

Weekly summary: swim 2.13 mi. 1:40; bike 69 mi. 5:25; run 6 mi. 1:15,\; strength/stretch 1:30; total miles 77.13, total time 9:50.

If you are a facebook friend you can see a few pictures from the SeaFair Tri. A hui hou, see you on the road.

Finished current round of training

Just finished another round of training. Since SeaFair training days resumed but with a short break and then I got off the Monday-Saturday cycle. I'll catch up in a few weeks as I go through the process.

I am registered for the Apple Capital Olympic Tri in Wenatchee August 22. Moving up from the sprint distance and I expect a significant increase in temperature. The event is at Darago Park about 15 miles north of Wenatchee on I 97. I don't have any information other than what is on the website http://www.triwenatchee.net/. Looks like a good site, swim in the river, out and back cycle on 97 and 10k double loop in the park. I'm excited for the event.

Training summary: swim 3.11 mi 2:45; bike 78 mi 6:25; run 14.25 mi 3:35; weights 2:00; total distance 95.36, total time 14:45.

Just started a new round today with 15 mile spin in 1:10. Tomorrow I've got an appointment for a crown at the dentist so I'm not sure how much training I'll do but I'm scheduled for a run. Well if I get out there, a hui hou, see you on the road; if not tomorrow then Friday for sure.