Training Updates

July 29, 2009

Countdown to Florida: 102 Days


I returned from Peterborough feeling strong and ready to train. Of course, anyone who knows about training would understand that for some reason, you are no really alowed to feel strong. If you do, it's a sure sign something is about to go wrong.

For me it was a popped a rib (perhaps it happened during the race) leaving me unable to swim or even train at a high intensity for almost 2 weeks. My spirits were dampened and motivation weakened. I tried my best to stay positive but it was a facebook message from my sister that brought me around. No matter how crappy I feel, my family are still there and ready to support me. Thanks Cindy! I really needed the boost.

So I am back training now, at a higher intensity than ever. Feeling strong both mentally and physically (though particularly stiff these days due to intervals). My swim technique is slowly coming back which I owe to Coach Dan and numerous drills. I have decided it is time to bring some speed work into my running to try to knock some time off from my next half. These past couple of weeks seem to be bringing definite improvements in all areas.

Tonight's training:
1.5 hour run (Fartlek and drills) and a 1 hour bike followed by some fabulous lunges. It's gonna be great!

I'll post again soon!

Cheers

Dee

Peterborough 1/2 Ironman Race Report

I completed my 4th 1/2 ironman this past weekend in Peterborough and it was honestly the best feeling I could have experienced. Despite the successes of last season, I failed to once race pain free. This race was different.

Saturday before the race, Evan and I completed a short bike and run to "get the legs ready". Following this we joined Sammy and Simon for Dinner. It was great to spend the night relaxing and chatting about non race stuff. As I went to bed, my mind was completely free from stress.

The alarm went off Sunday morning at 5:30 and I woke with complete energy. Evan and I heated up some homemade pancakes we brought (definitely a great idea....ummmm nothing like some homemade whole wheat pancakes.) and then left for race site. I tried to avoid the chaos of the morning by staying relaxed and sticking to the days race plan. I wasn't planning on racing the race, my goal was to finish the race with enough energy to complete the entire thing all over again.

After putting on the Sunblock it was time to get ready for the swim. The wet suit went on better than ever before and I knew this was a good sign. We entered the water and I was calm, cool and collected. Wow....a new experience for sure. After a very short warm-up I was ready. No need to expend any more energy. The swim was going to be fabulous.

I hoped to finish the swim in about 36 minutes and to my surprise I completed it in 34:30. My fastest swim ever. No doubt due to my being in total control and relaxed for the entire time. Not once did I go anaerobic or lose focus.

I took my time transitioning from the swim to bike. No need to rush. Dispite the lack of panic, As I attempted to mount my bike, my foot slipped off my shoe and I went down. Embarrassed to say the least, I quickly jumped up, properly mounted and took off. Damage: my knee, leg and foot were tore open. BRUTAL! My focus was lost momentarily but I reminded myself that I was here for a long training day and so I left it in the past.
I completed the bike just short of 3 hours averaging 29.5km/h. Not really the speed I would have liked though it was a hilly course.

Again I took my time in transition, stopped at the porta potty and was off for the run.
I found my comfortable long run pace, averaging about 5:45 per km. It was an enjoyable run, and I was happy to offer advice to other athletes as I ran past. I finished the run in 1:58:00 which surprisingly enough was my fastest run in a half yet. The best part.....NO PAIN.....and I kept my heart rate at about 145bpm. I felt awesome.
I crossed the finish line in 5:30:00......the best part is I completely achieved my goal. I could have done the whole thing over again. Well at least I could have physically....not to sure about mentally.

To sum it up the race was fantastic. Nothing to be dissapointed with especially since I stuck with the game plan and finished feeling completely energetic. Best of all....i still finished 4th in my age group.

Areas to Improve:
staying mentally focussed and in control at all times
Bike muscular endurance
Run Speed
Swim Speed

That's it for my race report.

NEXT Half Ironman EVENT:

Muskoka 70.3 - September 2009

Cheers,

Dee