Sparrows Experiment

[g8r80]

Do you really think you'll drop off that much on each event? 23 mph on bike down to 16? 7min miles down to 10? I'm talking out of my butt as I have no experience in competitive bricks, but when I do practice bricks, I don't drop off that much, but I haven't done any practice bricks that long.

You wouldn't use a wetsuit in 75F water? That is wetsuit legal without penalty. Would a wetsuit not help you?

 

[sparrow]

Do you really think you'll drop off that much on each event? 23 mph on bike down to 16? 7min miles down to 10? I'm talking out of my butt as I have no experience in competitive bricks, but when I do practice bricks, I don't drop off that much, but I haven't done any practice bricks that long.

You wouldn't use a wetsuit in 75F water? That is wetsuit legal without penalty. Would a wetsuit not help you?

Well, I'm trying to be realistic. The course is hilly for the bike and run and being that i have NO hills where I live its very difficult to train for. I can go about an hour away where the 64 mile bike trail is and find hills there. I made that trek a lot last year to train and I was much better for it-I just don't have time for that this year. SO I'll be training with wind as my "hills". My plan is to just tackle windy days on my bike. We get a lot of them. I'm not sure what to expect for my bike right now unless I can get on some longer training rides with hills thrown in. My husband and I are going wine tasting in Napa on Saturday. I'm going to try and coerce him into driving the bike route so I can see how i need to train.

I'm also trying to throw in the heat factor which I've had some horrible experiences with in the past. Basically every time I do an endurance event in the heat I end up with an IV in my arm in some tent or hospital puking up my guts. I have a friend and she is a sports nutritionist and trainer. She just got back from a training seminar down in SoCal where she learned a ton about tricks of hydration in endurance events. Manipulating your electrolytes and stuff. Its stuff FF has been toying with. Shes going to help me with the nutrition/hydration part of my race and also go with me on those hills to work me out effectively at least every other week. She is an ex-distance runner-knows her stuff.

As far as a wetsuit. I hate them, but I'll use one if its 75. I'll use one unless its 78 or up. It just takes forever to get them off and they are so confining. I'll see how things are looking as the event nears.

You're right though, maybe I'm totally low-balling myself, not sure.

 

[flyinfree]

provided the water is smooth, and not other swimmers disrupt anything ie: kick your goggles off.

provided nothing happens with your bike

provided you are still mentally able to cope after 3 solid hours

provided you have proper nutrition on the bike, and not too much

provided there is no cramping

provided mentally you are still able to cope after 4 hours

provided you are mentally able to handle the pain in your body from hours 4-5

provided you are mentally able to cope after 5 hours

provided you do not bonk and walk the last 5 miles - I ran the last 5 bare footed....NOT THE PLAN i gurantee you. in retrospect, if I had not had had a 4K calorie nutrition plan, I may not have made that. - not that i recommend that.

provided you remember your source of strength

other than that you are all set.

p.s. I had challenges with all those things, NOBODY TOLD ABOUT THOSE THINGS, and i got the first one done in 7:00:02.

you are a prefessional athlete. this event is about SUSTAINED HEART RATE, and the mental ability to continue.

April you are supposed to get in a 200 minute workout. that's only 3 hours and 20 minutes.

Is it scheduled? You coould take your bike wth you to your half mary, and when you finish get on the bike and go another hour and a half.



for the onlookers.... every minute after 180 is anybody's guess what your body and mind will do. Marathoners that come in under 3 hours are a "breed"

Lil miss Sparrow here is headed into, THE BEAST, a 300 minute, at the world championship level, event.

Plan on 420!

XOXOXOXOXOXOXO

 

[sparrow]

provided the water is smooth, and not other swimmers disrupt anything ie: kick your goggles off.

provided nothing happens with your bike

provided you are still mentally able to cope after 3 solid hours

provided you have proper nutrition on the bike, and not too much

provided there is no cramping

provided mentally you are still able to cope after 4 hours

provided you are mentally able to handle the pain in your body from hours 4-5

provided you are mentally able to cope after 5 hours

provided you do not bonk and walk the last 5 miles - I ran the last 5 bare footed....NOT THE PLAN i gurantee you. in retrospect, if I had not had had a 4K calorie nutrition plan, I may not have made that. - not that i recommend that.

provided you remember your source of strength

other than that you are all set.

p.s. I had challenges with all those things, NOBODY TOLD ABOUT THOSE THINGS, and i got the first one done in 7:00:02.

you are a prefessional athlete. this event is about SUSTAINED HEART RATE, and the mental ability to continue.

April you are supposed to get in a 200 minute workout. that's only 3 hours and 20 minutes.

Is it scheduled? You coould take your bike wth you to your half mary, and when you finish get on the bike and go another hour and a half.



for the onlookers.... every minute after 180 is anybody's guess what your body and mind will do. Marathoners that come in under 3 hours are a "breed"

Lil miss Sparrow here is headed into, THE BEAST, a 300 minute, at the world championship level, event.

Plan on 420!

XOXOXOXOXOXOXO

Certainly.

I just had a friend do Oceanside in San Diego and she got THREE flats and finally had to surrender to a DNF. She trained 5 solid months for the thing! You're right, its anyones guess not only what your body will do after so many hours, but what possibly could and probably will go wrong in that amount of time! there are a billion variables.

I don't necessarily feel unprepared for something like this. I think about it constantly and I train with it in mind 100% of the time. I visualize a lot and once I actually see the course it will be that much easier to do that. It is a jump to go from Olympic to Half but its still dealing with most of the same variables. Things that change are nutrition and time spent. I will know more what I can handle when I start doing some longer bricks at a lower intensity. I feel like everything I do is high powered.

That is a good idea about the half and then the bike after that. I have to rush to a swim meet I'm coaching after that thing Its possible I can do about an hour ride. Depends how fast I run Life gets in the way a bunch lately. However, I think Sunday I will have an opportunity not only to do a long run (just 10 this week), but also find my bike and ride for a while without guilt or interruption. My husband will be with youth kids and my own kids are going to their grandparents house this weekend I'll be without them until Sunday evening.

All that is to say, Todd you are being realistic and I appreciate that. To me its better to UNDERestimate myself than OVERestimate myself. I do better.

 

[sparrow]

I held a swim clinic today at the gym so there went my own workout. SUCKSSSSSS. Its great to help other people "get" it and I video taped again..which means a lot more extra work for me at home this evening after swim team as I download and email people with clips and critiques. HOWEVER all this being around the pool helping kids and adults is keeping me OUT of the pool and out of my workouts. I had time for a 30 min sprint before the clinic. ha. I just went 30 min at 7:40 pace and called it good. ugh. hopefully I can have some unlimited time this weekend.

 

[sparrow]

I actually have time to drink some coffee and and I'm still in jammies I'm not going to the gym till I have to coach, and even then I plan to swim with them. I've been out of the pool long enough.

In case I can't post later, this is my goal today:

Pool:
300 warm up
200 kick choice
9x200 start with 200 swim, then each 200 take a 25 of swim off and replace with kick so that the 9th 200 is all kick. @.20 rest
cool down

2pm workout: 10 mile run at an easy pace-try for about 9 min miles

Its supposed to be about 86 degrees here today so that run will be a good start in the "heat". I don't think I'll have time to get on my bike after that before I go work but if I do, I'll do a few miles.

I cannot tell you how happy I am that its Friday

 

[sparrow]

BLAH. The heat is a strong contender. Its only 86 today. I say "only" because-give me a break-the facts are I'll probably be running in 90+ weather in Aug at noon time and I'll need to bust out a half marathon after a mile swim and a 56 mile bike. crap.

So I got out there just as school is letting out-I knew this would happen in advance, but its so annoying when people think its funny to honk, yell or just be idiots in messing with you as you're trying to focus, run and cross major streets. I got 6 miles into it and decided not to do the 10 today. It was enough just to get through 6 in good shape and 4 more seemed overkill in the "heat" and "tardos" who probably have never ran a mile in their lives. I went one more for good effort and then came home and got my bike. I was only able to go 10 on my bike because I'm about to leave for work again, but it was nice. I held a steady 22mph and nobody messed with me. Either this is because I'm going too fast to hear them or I don't look girly enough on that thing lol. My average on my run was 8:14. But I was hurting, honestly the entire time, even if I slowed down. I didn't have enough water in me today. I'm just not taking care of that before these long things and I should know better since I'm in the heat SO much of my day now.

errr better luck next time. Off to work..then to PLAYYYYY with my husband this weekend! My kids are gone for a few! whooo hoo!

OH and FYI I did weigh myself out and in and I'll probably continue to do that so I can tell what I'm losing and needing. I went out at 131 and I was back in after the bike at 128. I had 1 bottle (20 oz) of NUUN electrolyes and 16 oz of water. yipes

I've been craving PB all day. I'm sitting here eating it out of the jar. hahahaha

 

[sparrow]

Had the greatest time the past 2 days. We went to Bodega Bay (west coast) and then just toured the coastal towns north. Came back down midland toward Windsor area where the half ironman and vineman will be staged. BEAUTIFUL country. If nothing more, the race will be stunning. We drove some of the bike route on our way to Napa to wine taste. There were bikers out and it made me wish I were out there. There are some significant "bumps" on the parts we cruised but maybe the beauty will detract enough from the pain It was 88 yesterday and I'm realizing more and more how much I need to adapt to exercising in this heat. It was HOT at 88 out there with no shade. Its been since I was 18 that I trained endurance in outside heat without being in a pool! Last year's tri training was largely done in the mornings on the bike trail when it was still cool, or on the treadmill inside. I know it can be done.
Anyway, it was exciting to be in the area. I'd like to go back in a month or 2 and actually ride some of that route. Part of it is on a very busy old hwy.

Today I'm off to church and then I'm either going to the bike trail to ride the 64 mile loop or I'll stick locally and get my long run in that I botched on Friday. It'll just depend how i feel after church and when I have to go get my kids.

 

[flyinfree]

I have been to Bodega bay twice!!! how cool is that! that is were they made the Birds movie. Really neat that you got to see the course.

Do not let missing a workout, cast any negative on the wonderful time you had with yer man. NOW- BACK TO WORK!

p.s. now that the reality has really set in. I want you to know- I BELIEVE in you TO THE MAX Sparrow. You have grit, and you have guts, and you are a fantastic athlete. I posted that post to encourage you to LET FITNESS BE THE LAST OF YOUR WORRIES. Too much other stuff cxan happen. Keep the focus, stay in the lane, take a deep breath and re-start over and over again. Plan to step into that water and dominate your 70.3 Ironman event and own it! You must continue to prepare. It will be here before you know it.

FF

 

[sparrow]

Thats cool FF!
..and thanks for the encouragement. I need to hear it.

Went to the river trail after church and did 56 miles exactly. My legs were FINE it was my back and crotch that got the worst of it My back could have gritted my teeth through but I seriously need to get me some bike or tri shorts. All in all this was a much better experience first ride out than last year.

There were a TON of people on the trail so passing got tiresome. Families, girlfriend/boyfriend pairs, those out for a stroll, runners, baby joggers, man. I got about 15 miles into it and just got bored. haha! I wanted to zone out but that was impossible with all the people so I turned on my tunes at that point. THEN this guy with a Sierra Nevada jersey passes me. He passed a little faster than I was going (my average cruise speed was about 21 to start). At first I was just polite and let him pass and thought nothing of it except "theres a serious biker out for a serious ride". I generally don't get competitive with the dudes who pass, just the girls. I realized he wasn't really going THAT much faster than I was SO I hitched a ride and stayed on his tire. About a mile further he realized I was tagging along and he stepped it up. haha. So did I. We were flying at about 24-25mph (keep in mind I was drafting-I'd never be able to keep this pace normally) he kept looking back to check where I was. I wondered if he wanted to shake me or was okay with the chase. I finished the trail (the flat part of the trail) with him and then we separated. One path keeps flat, the other goes into some hills. I was going to do hills. I got about a mile into the hills and decided to turn back. I wasn't sure of my limits today and I wanted to be sure I got back in good form. I knew another 10 miles of hills would tear me up. So got back on the trail and tried to keep my pace...which I started to lose after about 25 miles. I was dipping into the 18-19mph. At 30 miles guess who passes me...yah mr sierra nevada. SO the chase starts again and he takes me the rest of the way-slower-about 20-21 mph. Maybe his crotch hurt too. hahahhahaha. Anyway, I was glad cause I was having a hard time keeping my pace above 20.

I used 2 tablets of the NUUN electrolytes and I had no problems. Had 2 bike bottles of that. I wore my camelback and drank the entire thing.

Thought about running afterwards...but in the end I got in the car and came home

Total time was 2 hrs 47 minutes. Exactly 20mph average. very happy with that.

 

[sparrow]

45 min spin
2 mile run

I wasn't ready to sit on the spin saddle today but I toughed it through the 45 min and then just did an easy 2 mile jog to keep my legs remembering what running feels like. I'm fatigued today. My body feels okay but I could sleep a while right now. Tomorrow at tri class we're doing a practice triathlon. I'll do the olympic so that means 72 laps in the pool, an hour spin class and 6.2 mile run.

 

[sparrow]

Practice triathlon (modified)

72 lap swim 26 minute
45 min spin
6.2 mile run @8:20 pace

I had 2 hours for childcare so this was what I could do. I feel my biking is the strong one at the moment so thats where I cut the distance to fit the time. The swim stunk. The run felt fine after the bike, I was glad for that. The pace was a bit brisk for me today but I held it anyway. NUUN saves the day again. I will forever swear by that stuff. Its really helping me.

 

[flyinfree]

Practice triathlon (modified)

72 lap swim 26 minute
45 min spin
6.2 mile run @8:20 pace

I had 2 hours for childcare so this was what I could do. I feel my biking is the strong one at the moment so thats where I cut the distance to fit the time. The swim stunk. The run felt fine after the bike, I was glad for that. The pace was a bit brisk for me today but I held it anyway. NUUN saves the day again. I will forever swear by that stuff. Its really helping me.

VERY good days work Mrs. Iron
3 thumbs up!

 

[sparrow]

Did I do good? Thanks.

 

[sparrow]

All weights today, it felt FABULOUS. I've mentioned before, a weight lifting day always feels like a day off but after yesterday and knowing tomorrow will be another heavy one, I was okay with that. I had no real plan but this is what i did:

All 3x15

superset
isolated bi curl-15
tri dips off bench with feet up on another bench

lat pulldown (70)
seated row (70)
incline DB bench (25)

isolated front shoulder raise (8) (holding one DB static in front with straight arm while other takes a turn and then switch)
lateral raise (10)
shoulder press (15)

superset
one legged press (45) regular leg press for 1 set
calf raises

one leg isolated ham curl (40)
bulgarian split squats with DB (10lb)

bench reverse crunch (straight legs with hip raise)
ball transfer

Anyway, it felt awesome to just be able to lift and not have cardio to wipe me out for it. I'm a massive weakling though. Wow, just cannot believe how much I've lost. My goal today was 70% of my max with higher reps for endurance. Weights will start becoming a little more of a priority somehow.

 

[sparrow]

TP overload

This is a pretty typical activity for us (cleaning up TP) since my husband is a well-loved youth pastor :luxlove: But this was, by far, the best hit they have ever done! You can't see it and I didn't attach the pic, but my car is parked on the street and looked mumified!

 

[miss_christi]

that is hillarious katie.
I remember when my friends and I used to do that to our youth pastor.

This is a pretty typical activity for us (cleaning up TP) since my husband is a well-loved youth pastor :luxlove: But this was, by far, the best hit they have ever done! You can't see it and I didn't attach the pic, but my car is parked on the street and looked mumified!

 

[sparrow]

My computer was on the fritz all day. Here is my workout today

50 min spin workout with my favorite hill ride instructor
25 min HIIT-
5 minutes
Alternate 1 min 9 min pace with
1 min:
7:30 pace
7:23
7:18
7:12
7:06
6:58
6:52
6:46
6:40
6:34 pace

15 min core with loads of planks and other stuff

This was a great workout even though I was sore from yesterdays lifting. I wasted my legs on the "hills" and then felt super strong on my run. Looking forward to a 12 miler Saturday.

 

[sparrow]

Did some stairs, eliptical and lifting. "Active recovery" just to get the blood going. My plan had been pilates and spin but both instructors were out today. I need the day off anyway. Long run tomorrow.

 

[sparrow]

Well I suck.

I had a horrible run.

I can only blame it on 1 thing and its poor nutrition and bad pre run plan. Yesterday we had a party with our youth here at the house and I was downing pizza and diet soda as a "cheat" at about 9pm. Its been a while since pizza so I was LOVIN it, but it really threw me off as I got up this morning and felt so disgusting.

I didn't hydrate well yesterday because I'm dumb. I also had coffee this morning with eggs which was a big no no before a long run. So basically I went into it with no ammo in my belt expecting my body to run on...what? my innards? lol, I do know better.

I went 2 loops of my 6 mile route but I didn't run the entire thing. First loop was swift and smooth at 8:09 pace. Felt pretty good even with a huge headwind more than half the way. When I stopped for water I realized I was down more than I should be. I wanted to guzzle more than the few swigs. I became extremely thirsty after I actually got some water. I went the next loop actually looking for hoses out in front of houses that appeared unoccupied! lol.

At 9 miles I was feeling it big. I hit the wall hard and it was bizarre. I always seem to have SOMEthing left SOMEwhere but i had no reserve. My legs were going but my sides were splitting, my hammies were cramping and I was getting that "chill". At this point in my run I also pass restaurants and the normal delicious smells were making me want to up-chuck.

At 10 I decided to go to a certain point in my route that I would feel okay with stopping at. I busted a move from 10-10.5 and then stopped my watch and walk/ran the rest of the way home. From 6.0-10.5 miles my pace was 8:17..much faster than I felt, thats for sure.

Lesson learned? I hope so. It really hurt and was disappointing. I started my run weighing in at 131 and came home to 125. Thats not acceptable.