Sheryl's Total Training Miles - Updated through August 26
Bike 511.5 miles
Swim 42,090 yds
Run 151.41 miles
Swim 42,090 yds
Run 151.41 miles
I have been asked this week about my blog and why I haven't been writing. The truth - I have been too busy training! When I get home, I want to relax and go right to sleep. I will do my best over these next 33 days (I can't believe its almost here) to keep you updated at least once a week.
This swim felt amazing. I was able to negative split on the middle 100s and then leave it all in the pool for the last 6.
Because my IT Band has been hurting and I have a race coming up, I didn't want to push too much.
I tried to get some cycling in before my race, but a storm got in the way. As soon as I heard the large clap of thunder, I turned around and bolted back to my car!
Richard B. Russell Olympic Distance Tri
Date of Race: 08/11/2012
Total Race Time = 3h 17m 42s
Overall Place = 151/170
Age Group = Female 30-34
Age Group Place = 7/8
Scott and I drove the 2.5 hrs up to Elberton, GA on Friday night. We rented a cabin with another ATCer, Katie, and her friend Amy. WE talked a bit about the race and I showed Katie a few tips for her Garmin before we went to bed. Saturday morning, I got up pretty early, but I wasn't nervous. I made myself some oatmeal for breakfast, and then got dressed. I had packed everything up the night before, so I was prepared to go.
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| Kat, Tim, Jackie, Sheryl, Ann, Bobby, Lauren, and Cheryl waiting for RBR to start |
We got to the race site and I went first to pick up my packet. I headed to transition to start setting up. Along the way, I saw a few other ATCers and said hi. Once I was set up, I headed to the beach and chatted with the ATC group. I warmed up for about 5 or 6 minutes and then waited for the race to start.
The swim was a 1500 meter course with two loops. Between the loops, we had to run about 10 steps on the beach before getting back in the water. The first loop felt great. I was out ahead of the pack and I knew that I was the first girl. About a quarter of the way through the first loop, I began to pass the guys from the wave in front of me. Instead of going around them, I went straight through. I hit a few people and got kicked a few times, buts that's part of the sport.
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| Sighting during the swim |
I got out of the water from the first loop first for the girls. I hit the beach, ran a few steps and headed back to the water. Scott said it looked like I wasn't really moving on the beach. I got in the water for the second loop and I was a little tired from the quick beach run. The second loop, I felt like I was much more out for a cruise than a race. For some reason, I really wasn't pushing myself on the swim. I got out of the water, now second, and headed through the trees to transition. The transition was a little far and up a hill. Not fun!
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| We all put our shoes and socks on one foot at a time! |
T1
I didn't really rush at the first transition. I was out of breath from the run to transition and I wasn't in the mood to forget something. I calmly and carefully put on my socks, shoes, and helmet. I stuffed a few Gu packets in my tri top and headed out of transition.T1 Time: 1:46
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| Towards the end of the bike and I still look happy! |
The first thing on the bike out of transition was a hill! It was certainly not what I needed to get my legs ready for the bike. I didn't feel very strong on the bike. It felt a little slow on the hills, but flying down a hill at 36mph feels amazing! Every 45 minutes, my watched buzzed, and I made sure to take a Gu packet so I didn't completely wear myself out. My goal was to average somewhere between 16 and 17mph for the ride, and i ended up with 16.1, my fastest race pace!
While the bike didn't feel great, I was within my goal, so I can't complain. I know I can do this faster.
Bike Time: 1:24:09
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| Attempting to run the bike to transition |
T2
My transitions were very slow this race. I got off the bike and had to run it back to transition, which was not easy. Once I racked my bike, I switched shoes, took off the helmet and grabbed my race belt, visor, and water bottle. Once again, I stuffed some Gu packets in my tri top and I was off. T2 Time: 1:54:50
The run started off on a trail, uphill. I had to walk. Tim, another ATCer was already on his second loop and slapped me on the back with a "keep it up" as he passed me. I took this walking time to catch my breath and stretch out my legs. My shins were hurting just a little, but I did my best to deal with the pain.
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| Just about finished with the first loop |
After I made it out of the trail, I began to run. It certainly didn't feel good. I spent the first 2 or 3 miles, run walking, just trying to get my running legs on. Since the course was an out and back, and we had to do the loop twice, it was amazing to see everyone as you passed them. Getting some encouraging words from my teammates was certainly the best part of the run.
Once I hit mile 3, it started pouring! As I passed back through the transition area, I passed Scott, but he was hiding under a tent! I headed back into the trail area and it started to thunder and lightning. I was walking a little bit, but I tried my best to run at that point. I was not comfortable being in the forrest during the storm. Once I made it back to the road, the race felt great! The rain was still coming down harder than I have ever run in, but my legs started to warm up. Where were they during the first half of the run?!?! There were less and less people on the course, but I tried my best to stay with the people I was near, and not to drop back. As I was on the last mile, I kicked it into high gear and finished on a strong note. As I finished my ATC team was there ringing cowbells and cheering so loud! It was the best way to do a race - with a team.
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| Crossing the finish line at my first Olympic Tri! |
Mile 1: 14:34
Mile 2: 13:50
Mile 5: 12:13
Mile 6: 11:21
Mile 6: 11:21
Looking at my splits, I think I need to step up my game at the beginning of the run and I will be just fine. My pace was the fastest pace I have done in a tri yet, 12:49 minute mile average. This gives me confidence since it is the longest run I have done in a race.
Run Time: 1:19:29
Total Race Time = 3h 17m 42s
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| We are done and acting crazy while waiting for the awards ceremony! |
Holy crap! I just did a PR for a 10k on a training run the day after an Olympic Tri. Thanks Melissa for keeping me running at an amazing pace!
8/13 Monday Night Swim 800 race pace for time; 4 100's same race pace
My distance swims are feeling better and getting faster. 11 minutes for the 800 - 1:22's/100yd pace. Not bad!
8/14 Tuesday Night Run 3.78 miles; 11:42 min/miles
My fastest pace TNR yet!! Coming back up the hill towards the end wasn't as bad as it usually is.
8/13 Monday Night Swim 800 race pace for time; 4 100's same race pace
My distance swims are feeling better and getting faster. 11 minutes for the 800 - 1:22's/100yd pace. Not bad!
8/14 Tuesday Night Run 3.78 miles; 11:42 min/miles
My fastest pace TNR yet!! Coming back up the hill towards the end wasn't as bad as it usually is.
8/16 Thursday Night Track 4 mile recovery run; avg HR 147bpm
It was hard to keep my heartrate in check, but I slowed my pace down significantly to achieve 80%.
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| So excited to be having a great race! |
Date of Race: 08/18/2012
Total Time = 2h 34m 44s
Overall Place = 1077/1755
Overall Place = 1077/1755
Age Group = Female 30-34
Age Group Place = 104/214I got to Riverside Park just in time for the main parking lot to fill up. I pulled out and then parked in an overflow lot just down the street. I grabbed my gear and headed to packet pickup. I got my number and timing chip and searched the area for a nice place to rest. It was about 5:15 and the race didn't start until 6:30! I had well over an hour to people watch. I ran into a few ATCers, as well as a few people I knew, but I spent most of this time alone and quiet, reflecting on the upcoming race.
There were no corrals or start groups. Once the national anthem had been sung, we started. I was toward the middle of the pack. This race started off amazing. I didn't want to run too fast, knowing I would lose steam, but I also didn't want to start too slow. When I start slow, it is much harder for me to pick up the pace afterwards. I started off at a great pace and was able to keep up the pace for the most part.
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| 13.1? I got this! |
The problem with the race: there were not enough water tables or prepared waater. I had to stop and wait for water if I wanted any. I'm not running to win, but still didn't want to stop.
Miles 1 through 6 were a breeze. I run almost that distance very often now, so it wasn't a big deal like it usually is. Around 6.5, I needed to take a quick walk break. I walked for about 2 minutes, and it helped immensely. My legs were refreshed and I was ready to go again. Around mile 8, i have in the past decided I was finished, but not this time. "5 more miles? A piece of cake!"
Miles 10 through 13 had much more walking involved, but very little pain compared to half marathons past. I felt strong through the entire race and I finished strong!
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| Just about to cross the finish line! |
Mile 1: 10:20
Mile 2: 10:41
Mile 3: 11:16
Mile 4: 11:26
Mile 5: 11:48
Mile 6: 11:46
Mile 7: 12:03
Mile 8: 11:41
Mile 9: 12:10
Mile 10: 13:39
Mile 11: 11:25
Mile 12: 12:19
Mile 13: 12:28
.1 mile: 9:23 avg
After I crossed the finish line, I couldn't believe that I had run that fast. I had just knocked 21 minutes of my PR for a half marathon! Amazing. I felt great, but I was certainly exhausted. Before I did anything, I found a clear space and stretched for a while. It felt amazing! My hamstrings and quads were feeling a bit tight.
Once I got off the high from the race, I headed back home to Jimmy Johns and an ice bath. Freezing!!!
8/20 Monday Night Swim 8 200's; descend 1-4 and 5-8
I did ok on this, except for number 5. I stuck between a 1:20 and 1:23 pace on all of the 200's. My swim is getting there!
8/21 Tuesday Night Run 7 miles; 11:52 min/mile
I got to run with my mentor, Risa! Thanks Risa for keeping me in check and not letting me walk up the hills! I did the standard TNR route. It was tough, but I killed it!
8/22 Easy Bike - Silver Comet 20 miles; 15.2 mph
The run did not feel good, but I pushed it out anyway.
8/23 Thursday Night Track Four 8 minute intervals; 4 minutes rest
I kicked ass on this. I wasn't sure how the 8 minutes would be, but I proved that I can do it. I am still in shock that all of these intervals are faster than the last set of 5 minute intervals I did.
Interval 1: 8:38 pace; 167bpm
Interval 2: 8:55 pace; 170bpm
Interval 3: 9:16 pace; 169bpm
Interval 4: 9:11 pace; 171bpm
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| Working hard in transition |
Atlanta Kids Triathlon Volunteer
This was so much fun! I arrived around 7AM for my shift and was told to head to transition. Once the race started, we were there to help the kids get their bikes off the rack as well as rerack them. I tied a few shoelaces, and helped with a few other things, but I had the time of my life watching these kids work hard. For the older kids, Kat and I were in the finish area as the backup timers. Kat called out the bib number as they came through and I wrote down that as well as their time. This was definately something that hurt my brain as they came in in huge groups.
This was such a great experience. If 6 year olds can do this (100m swim, 6 mile bike, .5 mile run,) then I should be kicking some serious butt in Augusta.
"The purpose of training is to tighten up the slack, toughen the body, and polish the spirit."Morihei Ueshiba
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