I stepped out on the track yesterday for an interval workout. I've been trying to follow the Run Less, Run Faster program that was started by the FIRST (Furman Institute of Running and Scientific Training) at Furman University and popularized by Runner's World. Basically, it boils down to 3 key workouts/week, which is really all that most running programs have. What it does is takes out the filler miles, and replaces them with 2 cross-training workouts/week, so a total of 5 workouts/week. Figuring that running 3 times/week would fit perfectly into a triathlete's schedule, I thought that the program would work well. I was cautioned by Dave that the workouts are hard. And I've learned that they are hard. Not toss-your-cookies hard, but just up to that point. I've always kept in the back of my mind that as long as I did an interval workout, tempo, and long run each week, I'd get faster, and at worst, maintain.
Last week, I ran 400's. It had been several years since I'd run anything that fast, and it showed. Yesterday, I ran 800's. It has been awhile since I tried to run 800's fast, and, again, it showed. I was also trying out some new racing flats, which I found I really liked: the Saucony Type A5's.
Friday, June 15, 2012
Thursday, June 14, 2012
Hacked!
I woke up this morning to find out I couldn't access my e-mails on my phone. It said my username or password was wrong. Hmmmm. I then went onto my computer, and it turned out that someone had hacked my e-mail account. Great. So, I sent out hyperlinks to who-knows-what to everyone that is on my contact list.
I sat there and contemplated a couple of questions: 1. Why would somebody do this? Clearly, it isn't for the notoriety, since the hyperlink was just to some random piece-of-garbage website. 2. What's the point? Just to make life a little bit more problematic, and create some uneasiness about how secure you feel about life in general? Well, that worked.
I'm not sure what's more frustrating to me: the fact that I feel just a bit more vulnerable and violated, or the fact that some bozo has nothing better to do with their time or intelligence than to create random mischief.
So, today's title is a double entendre.
I sat there and contemplated a couple of questions: 1. Why would somebody do this? Clearly, it isn't for the notoriety, since the hyperlink was just to some random piece-of-garbage website. 2. What's the point? Just to make life a little bit more problematic, and create some uneasiness about how secure you feel about life in general? Well, that worked.
I'm not sure what's more frustrating to me: the fact that I feel just a bit more vulnerable and violated, or the fact that some bozo has nothing better to do with their time or intelligence than to create random mischief.
So, today's title is a double entendre.
Monday, June 11, 2012
MacGyver Units
I'm trying out new software (Trainerroad.com) to work with my Computrainer. I'm not completely sold on it, but it's not bad. While I was using our old desktop to run my CT, I would need to bring in my laptop if I wanted a distraction. The new software didn't work very well on the desktop, so I loaded it onto the laptop. Then I plugged the monitor into the laptop, so I had a bigger screen. Worked pretty well last week, so I tried to add Netflix to it this AM. One of the pluses that the software has is that you can run it while watching streaming video on the same screen (vs. two different screens which is what I was doing previously). I had gotten into the habit of watching MacGyver while training, so that's what I did this AM. Since each episode is about 40 minutes long, my workout lasted 1.5 MacGyver units today.
Why do I like MacGyver? There's always some action, always some humor, and MacGyver always manages to creatively figure out a solution to a problem. Plus, it's pretty cheesy. Previously, I did a lot of my AM riding while listening to the news or my iPod. When I was using the CT software, I could stare at the Spin Scan and be mesmerized by it, all the while listening to the news; however, the news kind of repeats itself. In an hour, you hear about the top news stories, the traffic, and the weather several times. With the new software, since there really isn't much to watch, the news isn't enough of a distraction.
The good part about the software is that you can't cheat and it's brainless. No matter what gear you're in, the wattage (resistance) remains constant. And you simply enter in the program you want, and the resistance changes as the stage changes. So, today's 2 x 20 with 5 minute recovery was non-thinking. The bad part (to me) is that the wattage remains constant, no matter what gear you're in. So, while I could previously adjust wattage by changing gearing and cadence, I don't have that option with the new software. Is that good or bad? I guess it depends on your perspective. I like the idea that you can't cheat. But I like the idea that by manipulating gearing and cadence, I can keep wattage constant while allowing my body to react in different ways, similar to a race situation. Knowing that 53 x 16 at 90 RPM and 53 x 15 at 85 RPM are similar wattages (and are right at threshold for me) is helpful information when I'm racing.
I'll probably use a combination of both of them for a little while longer, and then see if I want to keep the Trainerroad subscription.
Why do I like MacGyver? There's always some action, always some humor, and MacGyver always manages to creatively figure out a solution to a problem. Plus, it's pretty cheesy. Previously, I did a lot of my AM riding while listening to the news or my iPod. When I was using the CT software, I could stare at the Spin Scan and be mesmerized by it, all the while listening to the news; however, the news kind of repeats itself. In an hour, you hear about the top news stories, the traffic, and the weather several times. With the new software, since there really isn't much to watch, the news isn't enough of a distraction.
The good part about the software is that you can't cheat and it's brainless. No matter what gear you're in, the wattage (resistance) remains constant. And you simply enter in the program you want, and the resistance changes as the stage changes. So, today's 2 x 20 with 5 minute recovery was non-thinking. The bad part (to me) is that the wattage remains constant, no matter what gear you're in. So, while I could previously adjust wattage by changing gearing and cadence, I don't have that option with the new software. Is that good or bad? I guess it depends on your perspective. I like the idea that you can't cheat. But I like the idea that by manipulating gearing and cadence, I can keep wattage constant while allowing my body to react in different ways, similar to a race situation. Knowing that 53 x 16 at 90 RPM and 53 x 15 at 85 RPM are similar wattages (and are right at threshold for me) is helpful information when I'm racing.
I'll probably use a combination of both of them for a little while longer, and then see if I want to keep the Trainerroad subscription.
Sunday, June 10, 2012
A brain addled by the cold water... or how coordination and riding straight are affected by a cold-water swim
The title of this entry may be the longest blog title in the world but you get the idea. The Race Director had sent out an e-mail earlier in the week saying that the water temperature was in the low '60's, and the expected air temperature on race day was 65. And now you know why being a meteorologist in the PNW is like playing darts with your eyes closed after a few beers. The trip over to Moses Lake was uneventful. We saw a very pretty sunset behind the windmills above Vantage. I'm not sure whether you call those things windmills, but you get the picture. It was fun traveling to a race with my son. He's quite a bit more laid-back than I am.
It was a bit strange having a race start at 10:00. It was nice to sleep in and have a nice leisurely breakfast before the race. As David and I sat down to breakfast, I noticed that the wind was picking up and it was overcast. We were able to see the swim buoys on the other side of the lake; funny how the distance always looks greater from that viewpoint.
We drove the 1.5 miles to the race site, and, as we were unpacking the van, saw Doug, then Alycia, Hill heading out on the bike portion of their Olympic distance race. Doug was wearing his old-school sweatshirt, and since Doug dislikes the cold even more than I do, I understood why he was wearing it. But still, my first thought was, "Not a very aerodynamic bike outfit." As we were setting up, we saw Ali and Monica Rios, who were both doing their first triathlon. In fact, they were the reason that David and I were there, so that we could provide support for them on their adventure. After warming up on my bike, I headed down to the water's edge. My first thought as I swam out to the first buoy was that it was not low '60's in the water. I later found out that the race official had measured the temperature at 58 degrees. Even though it wasn't exactly warm, my hands and feet never went numb. David's last words to me before the race started? "I'll see you somewhere on the bike." (we both knew that he would beat me out of the water)
The swim was fairly easy. By the first turn buoy, I had clean water. I was in no-man's land: in front of some people, but too far back to get on faster toes. I'm not sure if the cold water was messing with my equilibrium or if the wind was affecting me, but, after the turnaround, I would be swimming in a straight line, and then look up and be swimming nearly perpendicular to the course. I ended up sighting a lot more often because of this.
After getting out of the water, I ran up to transition and saw David just starting to run out with his bike (he was 5th out of the water). I grabbed my bike and headed out of transition. It took me a few more seconds than normal to get wetsuit off and helmet on, because I wasn't really thinking that straight. After mounting my bike, I tried to get my shoes on. The right went on fairly easily, although my fingers weren't working that well, but when I tried to get my left shoe on, it came off in my hand. I stopped to put my shoe on, and nearly fell over. That's when I realized that my equilibrium was a bit haywire. My neck also was a bit stiff. And that's when I remembered that I don't like cold weather. By that time, it had started to sprinkle. Great. After getting my shoes on and remounting my bike, I headed out on the course. We had a pretty stiff headwind, and there were a couple of gradual turns in the road. Not trusting my bike handling, the roads, or my equilibrium, I was off the aerobars for the turns. Yes, I'm still very skittish from last year. I tried to settle into a rhythm, but was working hard to go pretty slow. I looked down at my SRM as I was climbing up a little grade and my power was in the 250's and I was going 16 MPH. Sheesh. I passed David after a couple of minutes, and shouted out some encouragement to him. As I was nearing the turnaround, I saw the leaders coming back the other way. They were a long ways in front of me. As I made the turnaround, I felt the tailwind, and was able to fly on the way back.
I reached T2 in 6th place and headed out on the run. Somewhere when I wasn't looking, someone poured wet concrete on my run course... or at least it felt like it. Maybe it was the cold weather, or maybe I'm just not in very good shape at the moment, but boy, did it feel slow. I saw David on his way out, as I was heading back and gave him another shout of encouragement. I finished the run where I started, still in 6th, but having given up some time to 5th and having 7th breathing down my neck.
Was I satisfied with my race? Well, an age-group win, no crashes, no disasters, and I got to race with my son (who also won his age group). I also saw two first-time triathletes, Ali and Monica, finish with the euphoria that one gets when one accomplishes something for the first time. I later heard that Ali was the first woman out of the water, and she ended up winning her age-group; she's anxious to do another race. So, yeah, I am satisfied. I'm hoping that my fitness will improve as the season progresses. We'll see.
It was a bit strange having a race start at 10:00. It was nice to sleep in and have a nice leisurely breakfast before the race. As David and I sat down to breakfast, I noticed that the wind was picking up and it was overcast. We were able to see the swim buoys on the other side of the lake; funny how the distance always looks greater from that viewpoint.
We drove the 1.5 miles to the race site, and, as we were unpacking the van, saw Doug, then Alycia, Hill heading out on the bike portion of their Olympic distance race. Doug was wearing his old-school sweatshirt, and since Doug dislikes the cold even more than I do, I understood why he was wearing it. But still, my first thought was, "Not a very aerodynamic bike outfit." As we were setting up, we saw Ali and Monica Rios, who were both doing their first triathlon. In fact, they were the reason that David and I were there, so that we could provide support for them on their adventure. After warming up on my bike, I headed down to the water's edge. My first thought as I swam out to the first buoy was that it was not low '60's in the water. I later found out that the race official had measured the temperature at 58 degrees. Even though it wasn't exactly warm, my hands and feet never went numb. David's last words to me before the race started? "I'll see you somewhere on the bike." (we both knew that he would beat me out of the water)
The swim was fairly easy. By the first turn buoy, I had clean water. I was in no-man's land: in front of some people, but too far back to get on faster toes. I'm not sure if the cold water was messing with my equilibrium or if the wind was affecting me, but, after the turnaround, I would be swimming in a straight line, and then look up and be swimming nearly perpendicular to the course. I ended up sighting a lot more often because of this.
After getting out of the water, I ran up to transition and saw David just starting to run out with his bike (he was 5th out of the water). I grabbed my bike and headed out of transition. It took me a few more seconds than normal to get wetsuit off and helmet on, because I wasn't really thinking that straight. After mounting my bike, I tried to get my shoes on. The right went on fairly easily, although my fingers weren't working that well, but when I tried to get my left shoe on, it came off in my hand. I stopped to put my shoe on, and nearly fell over. That's when I realized that my equilibrium was a bit haywire. My neck also was a bit stiff. And that's when I remembered that I don't like cold weather. By that time, it had started to sprinkle. Great. After getting my shoes on and remounting my bike, I headed out on the course. We had a pretty stiff headwind, and there were a couple of gradual turns in the road. Not trusting my bike handling, the roads, or my equilibrium, I was off the aerobars for the turns. Yes, I'm still very skittish from last year. I tried to settle into a rhythm, but was working hard to go pretty slow. I looked down at my SRM as I was climbing up a little grade and my power was in the 250's and I was going 16 MPH. Sheesh. I passed David after a couple of minutes, and shouted out some encouragement to him. As I was nearing the turnaround, I saw the leaders coming back the other way. They were a long ways in front of me. As I made the turnaround, I felt the tailwind, and was able to fly on the way back.
I reached T2 in 6th place and headed out on the run. Somewhere when I wasn't looking, someone poured wet concrete on my run course... or at least it felt like it. Maybe it was the cold weather, or maybe I'm just not in very good shape at the moment, but boy, did it feel slow. I saw David on his way out, as I was heading back and gave him another shout of encouragement. I finished the run where I started, still in 6th, but having given up some time to 5th and having 7th breathing down my neck.
Was I satisfied with my race? Well, an age-group win, no crashes, no disasters, and I got to race with my son (who also won his age group). I also saw two first-time triathletes, Ali and Monica, finish with the euphoria that one gets when one accomplishes something for the first time. I later heard that Ali was the first woman out of the water, and she ended up winning her age-group; she's anxious to do another race. So, yeah, I am satisfied. I'm hoping that my fitness will improve as the season progresses. We'll see.
Wednesday, June 6, 2012
Finally!
When I started doing triathlons all those years ago, I had a friend whose teenage son started riding with us. I thought that was pretty cool at the time, and, this year, have had the opportunity to do some riding with my own son. Last year was supposed to be the year that we started doing triathlons together, as it was his first season. Unfortunately, that never happened, since I managed to start and end my season on the pavement during a Fort Lewis triathlon. So, I stood on the sidelines and watched David race, taking pictures but not being able to race.
This weekend, we finally get to race together for the first time at Moses Lake. I'm really looking forward to it. Why? Maybe it's because David really seems to enjoy something that I really enjoy doing. Whether he continues to do triathlons or not, I hope that I've instilled the good feeling that comes with exercising hard, regardless of the outcome. He already enjoys the feeling after a good hard swim workout. Speaking of this, we went for an open water swim last weekend. We got in the water together, and he was gone. I couldn't even stay on his feet. We ended up swimming together, but that was because he slowed down to keep me company. I'm figuring that he will beat me out of the water by a minute or two on Saturday (we're in the same wave, and I told him that he better be out of the water in front of me!). He fully expects me to catch him on the bike (I'm expecting it, too), but I don't think it will be too long before that is no longer a forgone conclusion.
I once posed a question to my friends: if I'm racing and my child (I didn't have kids at the time I asked the question) is in front of me on the bike, and I see him/her stopped on the side of the road with a flat, would I stop? The answer everyone had was a resounding, "No!" I answered this by saying that, if it was my daughter, I'd stop. If it was my son, I'd make sure he had everything and could change it before I left him. Since he is riding tubulars, and doesn't know how to do change or fix one yet, if he flats this weekend, the answer is that I will stop.
This weekend, we finally get to race together for the first time at Moses Lake. I'm really looking forward to it. Why? Maybe it's because David really seems to enjoy something that I really enjoy doing. Whether he continues to do triathlons or not, I hope that I've instilled the good feeling that comes with exercising hard, regardless of the outcome. He already enjoys the feeling after a good hard swim workout. Speaking of this, we went for an open water swim last weekend. We got in the water together, and he was gone. I couldn't even stay on his feet. We ended up swimming together, but that was because he slowed down to keep me company. I'm figuring that he will beat me out of the water by a minute or two on Saturday (we're in the same wave, and I told him that he better be out of the water in front of me!). He fully expects me to catch him on the bike (I'm expecting it, too), but I don't think it will be too long before that is no longer a forgone conclusion.
I once posed a question to my friends: if I'm racing and my child (I didn't have kids at the time I asked the question) is in front of me on the bike, and I see him/her stopped on the side of the road with a flat, would I stop? The answer everyone had was a resounding, "No!" I answered this by saying that, if it was my daughter, I'd stop. If it was my son, I'd make sure he had everything and could change it before I left him. Since he is riding tubulars, and doesn't know how to do change or fix one yet, if he flats this weekend, the answer is that I will stop.
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