May- might have to look for a 10K in here. I had lots of stuff to do this month, including 2 vacations and a little cold. Glad in retrospect no races here.
And I planned out the rest of my summer-ish...
July 20 Girlfiends and Dudes Sprint Tri
August 2 Wahine All Women's Triathlon
August 9 Huckleberry Half and 10K- running the 10K!
September and beyond unknown!
I did the Pacific Crest Olympic Triathlon last weekend Sunday! SO many learning points!
This race is gorgeous, set in and around Sunriver, Oregon, near Bend. This area is so yummy for your eyes, the Sisters, Mount Bachelor, and all the beauty the high desert holds. It is a part of a mega weekend of events. There are two days of events: s a kids tri (think bounce house, run through pool, bike and run, very fun!), a long distance tri (half iron man), a marathon, a half marathon, 5K, 10K, and 2 supported bike rides, phew!
Before I left, I made an all inclusive list, I did not want to get there and not have my gear.
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| BIG LIST |
In our crew, we had Ryan, rocking a half marathon in 2:08 minutes, AT ELEVATION! He accomplished that feat on Saturday. That's less than a ten minute mile...awesome. And myself, Emily, and Danielle all took part in the Olympic Triathlon. AND not to forget the fearless littles, Etta and Sarah did the kids tri! Also new-to-me-friend Mike was ready to shred the Oly too.
Let's start at Saturday night, Danielle, Emily and I packed up our gear, going piece by piece through every leg of the race, packing all the required equipment we would need. Typically, there is one spot for transitions in a triathlon but sometimes there is two. The latter is the case for the PAC CREST Triathlon.
Danielle had the great idea to pack two bags in the morning, one for each site, so it was a no-brainer come morning times.
We also agreed to head out a bit earlier this year, we got to the water just in time last year to set up and Emily had to immediately hit the water!
My Goals:
1. Prep body with rolling out after car ride to Sunriver - done
2. Be prepared by packing all items - done
3. Get there early so have time to sun lube, set-up - done, still got burned to hell
4. Shave some time off swim - DONE!
5. Shave some time off bike - DONE!
6. Except whatever happens on the run - it was a toughy. Still in the accepting process.
I have said this before, but I set lots of goals. I met so many! And they were reasonable based on my training and how things were going. These are all really relevant to me; it is essential that I loosen up my body, and pre-pack. Day of race, my brain is also racing and I need that day to be as automatic as possible.
This year, I estimated my miraculous-do-no-wrong-running-goes-so-well time (11 min mile) at 3 hours 33 minutes, my long-end-of-things prediction being to beat last years time of 3 hours 58 minutes. I ended up with an overall time of 3:53.39. I will take it!
Here's how it all went down:
We got up early! And we were so prepared, a quick efficient dolling out of our goods at T2, then Ryan, having raced the day before, shuttled us to the start. T2 is transition 2 where you stow your bike and lace up your trainers.
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| T2, or transition 2, where we will dismount our bikes, and switch to running shoes. |
Here is my little nest, I put down a towel and weirdly have two pairs of running shoes.
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| I changed shoes and socks, my feet get so cold on the bike ride I am experimenting with how to make the bike to run transition better. |
I didn't know which pair I would go with...I have been having such a hard time with my feet, I WAS going to wear my old "high heeled" running shoes because they had been the best option post bike ride during my last triathlon. On the Friday before the race, the toes box started seriously hurting my pinky toe on my last pre-race run.
I brought my two newest pairs, never had much running in them. It is highly NOT RECOMMENDED to try something new on your race day. I just new that I couldn't use my oldies and have a happy day. I'd rather walk it all and not crowd my feet. I ended up running in my Altras to the left and my feet felt great!
I brought my two newest pairs, never had much running in them. It is highly NOT RECOMMENDED to try something new on your race day. I just new that I couldn't use my oldies and have a happy day. I'd rather walk it all and not crowd my feet. I ended up running in my Altras to the left and my feet felt great!
From here, we enjoyed the drive to the reservoir. It takes a solid 30 minutes to get there, plan on that!
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| You also had to jam all your gear into your bag before heading out on the bike. |
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| Transition one, after the swim, you strip your wetsuit (I like to sit on my bucket), dab a bit of water off, helmet and shoes and sunnies on and roll out on your bike. I usually have two towels. One for my nest and another for a quicky post-swim wipe down. |
Once we were all set it was time to put on wetsuits, and get warmed up in the water, which is a bit of an oxymoron since the water was about 64 degrees.
The swim went off in waves, and this year Emily, Mike, and Danielle were also in my age group.
Das Schwimmen: .9 miles = 34 minutes 42 seconds
This is the first time I suited up and felt none, no internal wiggles at the swim. Not sure if that was because my friend, Emily, was there and we were being silly right up until the start, or comfort from experience.
This also was what I had been practicing since February for...to come out of the water less traumatized and more able to get at it on the bike and run.
I have been in the pool and open water more this year than any other year of triathlizing since 2003. And I started right in the mix, looking to battle for position and hang with the big kids. Last year I swam it in 38:03, this year I pulled in at 34:42. That was a super duper win. I am very pumped about this shift!
I ACTUALLY passed people!
Passed them, schwoop! Oh, I was still passed and swam over too, but what a thrill to not just survive the swim but thrive a bit.
Check this out if you can see, Emily and Danielle shaved loads of time off last year as well! Danielle's time is not picture here but she tore it up, finishing in 3 hours and 5 minutes! She was in the top 15 of our age group!
OHHH, Das Biking: 28 miles = 1 hour 50 minutes 20 seconds
This bike course is no-jokesters. The first 14 miles are a series of ups ups ups and also up, did I mention the climbs? And just to keep it fun, mile 12 to 13 is a one mile climb! Then reward city, ripping 30-34 miles an hour downhill!
Last year I held down a 14.3 mph average, and this year 15.6 mile per hour. I like it!
Last year, (My First Olympic Triathlon) I had done a sprint triathlon the week before and felt pretty tired at the start...and it was 95 plus degrees in the high desert. That was a test of mental and physical power. I also noted to taper harder in that post, should have reread that post prior to this one!
This year, I trained per my coaches directions, and did a decent ride the weekend before, 28 miles, and another 13 miles the Tuesday before. I really wanted to follow my coaches instructions to the "T" this year. I am so grateful for the coaching from Shawn Bostad at Upper Echelon fitness. He has a wealth of experience, and endless encouragement. During group workouts, I would hit a wall or feel downtrodden or frustrated at being at the back of the pack and he always picked me up.
I totally shaved 6 minutes off the previous year's time. I did do a lot more hill training this year and a lot more long rides and I think this is where I squeaked out a little more speed.
I did have a bit of a mechanical issue on the downhill. I could not shift into my big wheel as my bike is over ten years old and just could not get the derailier to do it's thing with the intense vibration. Some sections of the road are rough. Not full of potholes but the asphalt is older and sits in the desert sun daily. I am not sure how much faster I could have gone if the shifting was going better.
I once again felt pretty tired at the start of the bike and kinda demolished at the run start.
Hmmmmm, IF I do this race next year, I am going to taper much harder, and maybe go up a few days before, versus a day and a half. I also just couldn't nutrition up really well on the bike, my tummy just wasn't having it. Next time I would push food in the mouth hole and get it down regardless of what my stomach thought.
The Runner: 6.2 = 1 hour 20 minutes
My friend Emily, so kindly hovered in T2 area, thinking maybe we would enjoy the run together. I already knew as I dismounted my bike this was going to be a tough run. I was so tired in my leggies.
We walked out of T2 after running past families to high five, and I had just a scooch of the prior issues I had in the last couple races (see Beaver Freezer Duathlon, Blue Lake Triathlon) with the foot ache. The new wider bike shoes have been key in solving that issue.
Emily looked good, felt good and went ahead. My legs were scrambled. I knew I had to just put keep moving for the next hour or so.
I didn't have a treasure trove of successful runs to lean on, but I knew I would finish. I made tiny goals, "run until the next cross walk", "walk the hill, run the downhill".
I did my best and walked ran the next 6.2 miles, just slowly peeling off the miles. I ended up being 5 minutes slower this year. I would mwah mwah that one BUT it's not a huge surprise for me. I transitioned to a zero drop shoe this year, lost a lot of muscle, gained 15 pounds, and have had really up and down showings with the run. During my training runs, I have had to skip some workouts and straight up run less frequently because of ouchies in the feet.
I am so happy to feel truly recovered from my car accident.
And how could I mwah mwah when I kicked some booty cheeks on the swim and the bike? And I KNEW coming into this one, the run would be a question mark.
I FINISHED and look at my buddies helping me towards the finish line!
That was my big tri for the year, I have a couple more sprints and running races planned but my next phase is to shine up my running AND PUT ON SOME MUSCLE!
Endurance training is great, but I am more interested in adding muscles, and would rather put time into that sector of life.
And shake off the 15 pounds I put on since last year.
IF YOU ARE CONSIDERING THE PAC CREST TRI, know this:
1. It's at an elevation of about 4,000 feet, and it might behoove you to train at high elevation or get there a few days earlier. (I got their Friday night, my buddies got there Thursday night).
2. The bike course and the run course are minimally shaded, out there in the open. Wearing sunblock will only help so much, to truly be sunburn free you will have to cover your shoulders.
3. Practice biking hills!
4. Their is a bus shuttle and a bike shuttle! I have used the bike shuttle and there was a scratch or two on my bike after each time, if you are very particular about your bike you may prefer bringing it yourself. The bus shuttle is nice because race start is about 30 minutes by care from Sunriver at the Wikiup reservoir. We had a very nice shuttle driver in our buddy Ryan but you have resources available if you want to get there way early or not disturb a family member.
5. TOT FRIENDLY! Sunriver has safe, paved and (supervised by Sunriver safety employees if you get lost) bike path's, a water park, a grocery store, shopping, restaurants, playgrounds, condos, etc. If you have kids, there is lots to do!
6. Split up your transition bags for race day! Then you need zero double checking day of.
7. It's hard BUT so doable.
8. The swim is a two-looper, just FYI. You will be passed by later waves. I do not love this...I do not hate this...it just is...
9. Have support to shuttle you to pick up your stuffs, you will be tired and the pick up closes round 2 pm.
The swim went off in waves, and this year Emily, Mike, and Danielle were also in my age group.
Das Schwimmen: .9 miles = 34 minutes 42 seconds
This is the first time I suited up and felt none, no internal wiggles at the swim. Not sure if that was because my friend, Emily, was there and we were being silly right up until the start, or comfort from experience.
This also was what I had been practicing since February for...to come out of the water less traumatized and more able to get at it on the bike and run.
I have been in the pool and open water more this year than any other year of triathlizing since 2003. And I started right in the mix, looking to battle for position and hang with the big kids. Last year I swam it in 38:03, this year I pulled in at 34:42. That was a super duper win. I am very pumped about this shift!
I ACTUALLY passed people!
Passed them, schwoop! Oh, I was still passed and swam over too, but what a thrill to not just survive the swim but thrive a bit.
Check this out if you can see, Emily and Danielle shaved loads of time off last year as well! Danielle's time is not picture here but she tore it up, finishing in 3 hours and 5 minutes! She was in the top 15 of our age group!
 |
| Add caption |
OHHH, Das Biking: 28 miles = 1 hour 50 minutes 20 seconds
This bike course is no-jokesters. The first 14 miles are a series of ups ups ups and also up, did I mention the climbs? And just to keep it fun, mile 12 to 13 is a one mile climb! Then reward city, ripping 30-34 miles an hour downhill!
Last year I held down a 14.3 mph average, and this year 15.6 mile per hour. I like it!
Last year, (My First Olympic Triathlon) I had done a sprint triathlon the week before and felt pretty tired at the start...and it was 95 plus degrees in the high desert. That was a test of mental and physical power. I also noted to taper harder in that post, should have reread that post prior to this one!
This year, I trained per my coaches directions, and did a decent ride the weekend before, 28 miles, and another 13 miles the Tuesday before. I really wanted to follow my coaches instructions to the "T" this year. I am so grateful for the coaching from Shawn Bostad at Upper Echelon fitness. He has a wealth of experience, and endless encouragement. During group workouts, I would hit a wall or feel downtrodden or frustrated at being at the back of the pack and he always picked me up.
I totally shaved 6 minutes off the previous year's time. I did do a lot more hill training this year and a lot more long rides and I think this is where I squeaked out a little more speed.
I did have a bit of a mechanical issue on the downhill. I could not shift into my big wheel as my bike is over ten years old and just could not get the derailier to do it's thing with the intense vibration. Some sections of the road are rough. Not full of potholes but the asphalt is older and sits in the desert sun daily. I am not sure how much faster I could have gone if the shifting was going better.
I once again felt pretty tired at the start of the bike and kinda demolished at the run start.
Hmmmmm, IF I do this race next year, I am going to taper much harder, and maybe go up a few days before, versus a day and a half. I also just couldn't nutrition up really well on the bike, my tummy just wasn't having it. Next time I would push food in the mouth hole and get it down regardless of what my stomach thought.
The Runner: 6.2 = 1 hour 20 minutes
My friend Emily, so kindly hovered in T2 area, thinking maybe we would enjoy the run together. I already knew as I dismounted my bike this was going to be a tough run. I was so tired in my leggies.
We walked out of T2 after running past families to high five, and I had just a scooch of the prior issues I had in the last couple races (see Beaver Freezer Duathlon, Blue Lake Triathlon) with the foot ache. The new wider bike shoes have been key in solving that issue.
Emily looked good, felt good and went ahead. My legs were scrambled. I knew I had to just put keep moving for the next hour or so.
I didn't have a treasure trove of successful runs to lean on, but I knew I would finish. I made tiny goals, "run until the next cross walk", "walk the hill, run the downhill".
I did my best and walked ran the next 6.2 miles, just slowly peeling off the miles. I ended up being 5 minutes slower this year. I would mwah mwah that one BUT it's not a huge surprise for me. I transitioned to a zero drop shoe this year, lost a lot of muscle, gained 15 pounds, and have had really up and down showings with the run. During my training runs, I have had to skip some workouts and straight up run less frequently because of ouchies in the feet.
I am so happy to feel truly recovered from my car accident.
And how could I mwah mwah when I kicked some booty cheeks on the swim and the bike? And I KNEW coming into this one, the run would be a question mark.
I FINISHED and look at my buddies helping me towards the finish line!
 |
| I didn't know they were gonna boost me but I SO appreciated it! |
That was my big tri for the year, I have a couple more sprints and running races planned but my next phase is to shine up my running AND PUT ON SOME MUSCLE!
Endurance training is great, but I am more interested in adding muscles, and would rather put time into that sector of life.
And shake off the 15 pounds I put on since last year.
IF YOU ARE CONSIDERING THE PAC CREST TRI, know this:
1. It's at an elevation of about 4,000 feet, and it might behoove you to train at high elevation or get there a few days earlier. (I got their Friday night, my buddies got there Thursday night).
2. The bike course and the run course are minimally shaded, out there in the open. Wearing sunblock will only help so much, to truly be sunburn free you will have to cover your shoulders.
3. Practice biking hills!
4. Their is a bus shuttle and a bike shuttle! I have used the bike shuttle and there was a scratch or two on my bike after each time, if you are very particular about your bike you may prefer bringing it yourself. The bus shuttle is nice because race start is about 30 minutes by care from Sunriver at the Wikiup reservoir. We had a very nice shuttle driver in our buddy Ryan but you have resources available if you want to get there way early or not disturb a family member.
5. TOT FRIENDLY! Sunriver has safe, paved and (supervised by Sunriver safety employees if you get lost) bike path's, a water park, a grocery store, shopping, restaurants, playgrounds, condos, etc. If you have kids, there is lots to do!
6. Split up your transition bags for race day! Then you need zero double checking day of.
7. It's hard BUT so doable.
8. The swim is a two-looper, just FYI. You will be passed by later waves. I do not love this...I do not hate this...it just is...
9. Have support to shuttle you to pick up your stuffs, you will be tired and the pick up closes round 2 pm.
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