Sheryl's Total Training Miles - Updated through September 16
I have been so busy these last 3 weeks, I have not had a minute to sit down and write. I promised I would check in more frequently, and I apologize. This time has been filled with some great workouts that helped build my confidence as well as a PR 10K and an amazing sprint triathlon.
Labor Day weekend, I over did it a good bit by doing a 72 mile bike ride on Saturday, a 12 mile run on Sunday, and a 10K race on Monday. My legs told me it was way too much, so I backed off a little bit with the running the next week.
My shins were hurting terribly after the sprint triathlon, so I took the entire next week off from running to heal and I focused on swimming. My 8 mile run a week later was amazing! My pace started off great and I finished the run fast and strong.
A few things to note:
Date of Race: 03/09/2012
Total Time = 1h 07m 39s
Overall Place = 292/458 Women
Age Group = Female 30-34
Age Group Place = 49/77
This race was on Labor Day. It started at the Chamblee Marta station and finished right by the Lenox Marta station. It was advertised as a downhill, fast course. Who wouldn't want to sign up?
Prerace:
I left the house pretty early, since I was planning on parking at the finish and taking Marta to the start. I took a Nutri Grain bar and some Gatorade for breakfast and headed out. I know there is parking at the Lenox Marta station, but I couldn't find it! I drove in circles for a while until I gave up on finding the small parking deck. I found a spot on the street right by the station and parked.
I had brought $5 cash and my breeze card, so I had no issues getting in the station. There were already a few people waiting for the train, so a few of us starting chatting about how this race was last year as well as a few other races. It was nice to talk with strangers about running that are at all different levels.
Once we got to the Chamblee station, I got off the train and followed the crowd to the start. I picked up my number and then headed to the port-a-potty line as is my standars now before any race. Oh, that nervous stomach! I saw one of Scott's cousins and jumped back in line with her for a second time through, just in case. At this point, I found Patti and we chatted for a few about the race and what our plans were. When there were about 10 minutes to the start Patti and I headed to the start area to take our places in the crowd.
Warm-up: I walked from Marta to the start. I stretched a bit. Otherwise, I did absolutely nothing.
Run: My theory lately is to start each run fast. I typically slow down, so the faster I start, the faster my race will be. My first mile felt pretty good. We ran uphill for a bit, and then headed down hill. Right as we hit the 1 mile mark, my shins started to act up. It was not pretty. At this point, I am thinking, why did I do a 12 mile training run yesterday? I dealt with the pain for a little while longer and then just before mile 2, I had to stop and walk it out. At this point, I had a feeling that this race wouldn't be good. The race was mostly rolling hills. Nothing was too steep, but some of the uphills were long. The downhills were fun, but as my shin was hurting, I took them easy so I could push up the hills.
I spent most of the race in horrible pain, run/walking. While I had planned on pushing this race, I was more in survival mode. I just wanted to finish and get to the end. I knew that my running had improved since the Peachtree, so I had set my goals pretty lofty. I was hoping for under an hour, but my more feasable time was a 1:05. When I got to the 6 mile marker, there was a guy running about my pace, and he looked at me and said, "no more walking." The two of us booked it to the end keeping each other in check.
Mile 1 - 9:29
Mile 2 - 10:23
Mile 3 - 11:50
Mile 4 - 11:11
Mile 5 - 11:03
Mile 6 - 11:25
.2 - 9min/mile pace
Total Run Time: 1h 07m 39s
Post Race: As soon as I finished, I was immediately handed a bottle of water. I really wanted some gatorade, and I saw a few people with coconut water as well. I walked in circles for a while before I found the gatorade and coconut water. I wasn't hungry, but if I had been, there was pizza, Jersey Mikes subs, nuts..... It was crazy how much food they had for a 10K. I picked up my finisher's shirt and then found Patti. We walked together back to the Lenox Marta station and parted ways.
John Tanner 2 - Sprint Triathlon
Date of Race: September 8, 2012
Total Race Time = 1h 38m 28s
Overall Place = 143/212
Age Group = Female 30-34
Age Group Place = 5/6
--------------------------------------------------------------------------------
Pre-race: The night before the race, I was at the Train concert (drinking only water, no booze,) so I made sure to pack up my gear right after I got home from work on Friday. I left the house around 5:30 to ensure I would get there with enough time to set up and to make sure I found the location ok. I have a habit of getting very nervous prior to any event and typically end up in the port-a-potty many times at transition before the race. I got off the highway, and had to stop in the first gas station I saw! Definately felt better. For breakfast, I had a Nutri-Grain bar and a half of a banana as well as some water and Gatorade. I got to the site and was able to get a great parking spot. I filled up my tires, grabbed my new backpack (best purchase ever) and bike, and headed off to set up. I had already picked up my packed at All 3 Sports, so I found my number and started setting up. Once everything was set up, I headed to get my timing chip and of course, to hit the restrooms again. I went down to the water to scope out the swim start, finish, and run to transition, but they hadn't even set up the buoys yet. I walked up to transition - it looked like a bit of a hike. I found a few friends I knew and talked to them for a while and then Kat found me. We chatted a bit, and then we headed to the water to warm up.
Warm-up: I swam out to the first buoy and back. That was it. I probably should do a good bit more, just to get my arms warmed up, but I am typically so nervous for the race. I stretched out a bit and then headed back to the beach to wait for my wave.
--------------------------------------------------------------------------------
Swim: I started off in the front of the group as usual so I don't have to fight through the masses to get going. The first 50 meters or so were pretty rough. I think I went out too fast trying to get out in front. Once I pulled away from the group, I swam at a steady pace. Jerome and I had talked about my race ahead of time and the goal for the swim was to swim it like a meet and then sprint up to transition. I had my watch set to give me an alert every 215 meters (my calculations were a bit off so it wasn't quite 1/3 of the race.) Once my watch buzzed, I knew where I was and how much I had left to swim. I hit the turn around and felt strong as I headed for the other end of the lake. At this point, I started to have trouble sighting. The next buoy was far enough away that I couldn’t really tell if I was swimming straight. I followed the crowd for awhile and then had to do a few strokes of breaststroke to see where I was. I was definitely not happy about this. Somewhere during this sighting issue, my watch buzzed again and I knew that I had about 200 plus meters left. I finally hit the next turn and I saw Peter, Kat’s husband on land take a photo and then bolt to the swim exit. My watch buzzed one more time, which meant I had about 20 meters left. I sprinted to the end, pushing through a few green and yellow caps.
I got out of the water and sprinted as best as I could up the grass and then the parking lot. There was a bit of a hill, so this was difficult. I didn’t walk to transition at all and I was proud of myself for that.
Swim Time: 11m 9s
T1: Part of my goal discussions with Jerome was to work on transitions for this race. I had everything set up perfectly ahead of time. I threw my cap and goggles down and proceeded to get my socks on. They were getting stuck a little on my wet feet, but I was able to get them on with some effort. I shoved my feet into my shoes, threw on my glasses, and helmet, grabbed my bike and ran out of transition.
T1 Time: 1m:09s
Bike: The plan for the bike was to go a little easy until I made it out of the park. Then I was going to go down to aero and give it everything I had. I’m still a little slow getting my left foot clipped in once I cross the mount line, but I managed. Starting off, my legs felt tired. I used the first mile in the park to warm up my legs. Many guys passed me during this time, but I wasn’t worried. As soon as I made the right turn out of the park, I went down to the aero bars and pushed it. For the most part, there were rolling hills; nothing too bad. There were only about 2 or 3 where my speed significantly slowed, but I made sure to move it on the downhill to make up for that. I finished the bike feeling good, and that I had given it what I had.
Run: On the start of the run, I put on my race belt and visor. Definitely a time saver to do it this way. I don’t know why I didn’t think of it sooner! The plan for the run was to run the entire thing. I was going to stay around 11:30 for mile 1, up to 12:30 for mile 2, and then back to 11:00 for the 3rd and final mile. The first mile was flat and I felt great! I checked my watch occasionally and slowed myself down because I didn’t want to push too hard too early. My first mile was 11:28---right on track! Mile 2 started off ok. We headed into a trail run for a bit and it got a little hilly. At this point, my right shin was seriously not happy with me. I tried to push it as far as I could, because I really wanted to run the whole thing, but I had to stop and walk out my shin a little after 1.5 miles. At one point, I slowed significantly to fix my shoes. I thought maybe they were too loose. That didn’t help. For the next mile plus, I ran as much as I could, only stopping to walk when my shin wouldn’t go further. Every time I walked, I was limping. This run was not feeling good! Mile 2 was 12:22. Somehow, I was still on track. Towards the end of mile 3, I started to feel better, so I pushed as hard as I could to the end. Mile 3 ended up with a 12:17.
Run Time: 36m:12s
________________________________________
Post Race: After the race, I was given a water bottle. I headed to the food area where I grabbed a cookie (best post race food ever) and a banana. I signed up to get a quick massage, since my shin was killing me. He stretched it out and loosened it up a bit, but also told me to take it easy this week. It shouldn’t fee tender to the touch. I was waiting for my massage when I saw Kat finish, and I screamed a bit—not sure if she heard me. After the massage, I packed up my gear, loaded up the car and headed home for a nap.
Bike 672.40 miles
Swim 58,040 yds
Run 195.40 miles
Swim 58,040 yds
Run 195.40 miles
I have been so busy these last 3 weeks, I have not had a minute to sit down and write. I promised I would check in more frequently, and I apologize. This time has been filled with some great workouts that helped build my confidence as well as a PR 10K and an amazing sprint triathlon.
Labor Day weekend, I over did it a good bit by doing a 72 mile bike ride on Saturday, a 12 mile run on Sunday, and a 10K race on Monday. My legs told me it was way too much, so I backed off a little bit with the running the next week.
My shins were hurting terribly after the sprint triathlon, so I took the entire next week off from running to heal and I focused on swimming. My 8 mile run a week later was amazing! My pace started off great and I finished the run fast and strong.
A few things to note:
- My running is getting significantly faster (yay!!)
- I need to learn how to pace myself. My 8 mile run felt great once I paced correctly.
- I need to learn how to pace myself. I go way too fast on the track intervals and run out of steam after the first or second one.
- I need to learn how to pace myself. I go way to fast in the open water swim and run out of steam at the end. I would like to finish the swim strong.
- Every workout, I learn something new and pull that into my training.
- I need new workout songs. I have been listening to the same songs for the last 7 plus months when I run. Its getting old!
Date of Race: 03/09/2012
Total Time = 1h 07m 39s
Overall Place = 292/458 Women
Age Group = Female 30-34
Age Group Place = 49/77
This race was on Labor Day. It started at the Chamblee Marta station and finished right by the Lenox Marta station. It was advertised as a downhill, fast course. Who wouldn't want to sign up?
Prerace:
I left the house pretty early, since I was planning on parking at the finish and taking Marta to the start. I took a Nutri Grain bar and some Gatorade for breakfast and headed out. I know there is parking at the Lenox Marta station, but I couldn't find it! I drove in circles for a while until I gave up on finding the small parking deck. I found a spot on the street right by the station and parked.
I had brought $5 cash and my breeze card, so I had no issues getting in the station. There were already a few people waiting for the train, so a few of us starting chatting about how this race was last year as well as a few other races. It was nice to talk with strangers about running that are at all different levels.
Once we got to the Chamblee station, I got off the train and followed the crowd to the start. I picked up my number and then headed to the port-a-potty line as is my standars now before any race. Oh, that nervous stomach! I saw one of Scott's cousins and jumped back in line with her for a second time through, just in case. At this point, I found Patti and we chatted for a few about the race and what our plans were. When there were about 10 minutes to the start Patti and I headed to the start area to take our places in the crowd.
Warm-up: I walked from Marta to the start. I stretched a bit. Otherwise, I did absolutely nothing.
Run: My theory lately is to start each run fast. I typically slow down, so the faster I start, the faster my race will be. My first mile felt pretty good. We ran uphill for a bit, and then headed down hill. Right as we hit the 1 mile mark, my shins started to act up. It was not pretty. At this point, I am thinking, why did I do a 12 mile training run yesterday? I dealt with the pain for a little while longer and then just before mile 2, I had to stop and walk it out. At this point, I had a feeling that this race wouldn't be good. The race was mostly rolling hills. Nothing was too steep, but some of the uphills were long. The downhills were fun, but as my shin was hurting, I took them easy so I could push up the hills.
I spent most of the race in horrible pain, run/walking. While I had planned on pushing this race, I was more in survival mode. I just wanted to finish and get to the end. I knew that my running had improved since the Peachtree, so I had set my goals pretty lofty. I was hoping for under an hour, but my more feasable time was a 1:05. When I got to the 6 mile marker, there was a guy running about my pace, and he looked at me and said, "no more walking." The two of us booked it to the end keeping each other in check.
Mile 1 - 9:29
Mile 2 - 10:23
Mile 3 - 11:50
Mile 4 - 11:11
Mile 5 - 11:03
Mile 6 - 11:25
.2 - 9min/mile pace
Total Run Time: 1h 07m 39s
Post Race: As soon as I finished, I was immediately handed a bottle of water. I really wanted some gatorade, and I saw a few people with coconut water as well. I walked in circles for a while before I found the gatorade and coconut water. I wasn't hungry, but if I had been, there was pizza, Jersey Mikes subs, nuts..... It was crazy how much food they had for a 10K. I picked up my finisher's shirt and then found Patti. We walked together back to the Lenox Marta station and parted ways.
Date of Race: September 8, 2012
Total Race Time = 1h 38m 28s
Overall Place = 143/212
Age Group = Female 30-34
Age Group Place = 5/6
--------------------------------------------------------------------------------
Pre-race: The night before the race, I was at the Train concert (drinking only water, no booze,) so I made sure to pack up my gear right after I got home from work on Friday. I left the house around 5:30 to ensure I would get there with enough time to set up and to make sure I found the location ok. I have a habit of getting very nervous prior to any event and typically end up in the port-a-potty many times at transition before the race. I got off the highway, and had to stop in the first gas station I saw! Definately felt better. For breakfast, I had a Nutri-Grain bar and a half of a banana as well as some water and Gatorade. I got to the site and was able to get a great parking spot. I filled up my tires, grabbed my new backpack (best purchase ever) and bike, and headed off to set up. I had already picked up my packed at All 3 Sports, so I found my number and started setting up. Once everything was set up, I headed to get my timing chip and of course, to hit the restrooms again. I went down to the water to scope out the swim start, finish, and run to transition, but they hadn't even set up the buoys yet. I walked up to transition - it looked like a bit of a hike. I found a few friends I knew and talked to them for a while and then Kat found me. We chatted a bit, and then we headed to the water to warm up.
Warm-up: I swam out to the first buoy and back. That was it. I probably should do a good bit more, just to get my arms warmed up, but I am typically so nervous for the race. I stretched out a bit and then headed back to the beach to wait for my wave.
--------------------------------------------------------------------------------
Swim: I started off in the front of the group as usual so I don't have to fight through the masses to get going. The first 50 meters or so were pretty rough. I think I went out too fast trying to get out in front. Once I pulled away from the group, I swam at a steady pace. Jerome and I had talked about my race ahead of time and the goal for the swim was to swim it like a meet and then sprint up to transition. I had my watch set to give me an alert every 215 meters (my calculations were a bit off so it wasn't quite 1/3 of the race.) Once my watch buzzed, I knew where I was and how much I had left to swim. I hit the turn around and felt strong as I headed for the other end of the lake. At this point, I started to have trouble sighting. The next buoy was far enough away that I couldn’t really tell if I was swimming straight. I followed the crowd for awhile and then had to do a few strokes of breaststroke to see where I was. I was definitely not happy about this. Somewhere during this sighting issue, my watch buzzed again and I knew that I had about 200 plus meters left. I finally hit the next turn and I saw Peter, Kat’s husband on land take a photo and then bolt to the swim exit. My watch buzzed one more time, which meant I had about 20 meters left. I sprinted to the end, pushing through a few green and yellow caps.I got out of the water and sprinted as best as I could up the grass and then the parking lot. There was a bit of a hill, so this was difficult. I didn’t walk to transition at all and I was proud of myself for that.
Swim Time: 11m 9s
T1: Part of my goal discussions with Jerome was to work on transitions for this race. I had everything set up perfectly ahead of time. I threw my cap and goggles down and proceeded to get my socks on. They were getting stuck a little on my wet feet, but I was able to get them on with some effort. I shoved my feet into my shoes, threw on my glasses, and helmet, grabbed my bike and ran out of transition.
T1 Time: 1m:09s
Bike: The plan for the bike was to go a little easy until I made it out of the park. Then I was going to go down to aero and give it everything I had. I’m still a little slow getting my left foot clipped in once I cross the mount line, but I managed. Starting off, my legs felt tired. I used the first mile in the park to warm up my legs. Many guys passed me during this time, but I wasn’t worried. As soon as I made the right turn out of the park, I went down to the aero bars and pushed it. For the most part, there were rolling hills; nothing too bad. There were only about 2 or 3 where my speed significantly slowed, but I made sure to move it on the downhill to make up for that. I finished the bike feeling good, and that I had given it what I had.
Run: On the start of the run, I put on my race belt and visor. Definitely a time saver to do it this way. I don’t know why I didn’t think of it sooner! The plan for the run was to run the entire thing. I was going to stay around 11:30 for mile 1, up to 12:30 for mile 2, and then back to 11:00 for the 3rd and final mile. The first mile was flat and I felt great! I checked my watch occasionally and slowed myself down because I didn’t want to push too hard too early. My first mile was 11:28---right on track! Mile 2 started off ok. We headed into a trail run for a bit and it got a little hilly. At this point, my right shin was seriously not happy with me. I tried to push it as far as I could, because I really wanted to run the whole thing, but I had to stop and walk out my shin a little after 1.5 miles. At one point, I slowed significantly to fix my shoes. I thought maybe they were too loose. That didn’t help. For the next mile plus, I ran as much as I could, only stopping to walk when my shin wouldn’t go further. Every time I walked, I was limping. This run was not feeling good! Mile 2 was 12:22. Somehow, I was still on track. Towards the end of mile 3, I started to feel better, so I pushed as hard as I could to the end. Mile 3 ended up with a 12:17. Run Time: 36m:12s
________________________________________
Post Race: After the race, I was given a water bottle. I headed to the food area where I grabbed a cookie (best post race food ever) and a banana. I signed up to get a quick massage, since my shin was killing me. He stretched it out and loosened it up a bit, but also told me to take it easy this week. It shouldn’t fee tender to the touch. I was waiting for my massage when I saw Kat finish, and I screamed a bit—not sure if she heard me. After the massage, I packed up my gear, loaded up the car and headed home for a nap.
"Training is what you are doing while your opponent is sleeping in."
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