May has been a tough month

The middle of May has been all about work.  Office move at work and training up in Irvine made for very long days. Training took a back seat, but it did give a chance for my body to get some much needed recovery.

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Elfin Forest Ride

 

Beautiful ride today through the Elfin Forest. 48 Miles in all with 2500′ of climbing, from Moonlight Beach in Encinitas, up to Carlsbad, inland through the Elfin Forest, then back to the coast.  The weather was great overall and the pace was fairly fast.

As Wildflower had passed, the team is refocusing on Vineman and everyone was looking forward to this long ride.  While we have a few months left until the event, it is time to bring up the intensity a bit.

Though we all started the ride together in a large pack, by the time we were to Calsbad, we were in much smaller groups.  I was in a fast-pace group for a while and tried to stick with Emily who ate up the hills like they were candy. Once we hit the Elfin forest, the pace really picked up and I was struggling when we reached Harmony Grove.  By the time we got onto Del Dios, I was left on my own.  

I wasn’t familiar with the route and while on the Elfin Forest, my map blew away, so I was concerned about taking the correct course back to Moonlight Beach.  I knew the way from Del Dios, but we were making a turn to the north to add another 8 miles or so to the ride.  Fortunately, while going down Del Dios, I managed to make up enough distance where I had someone in my sights and was able to follow them the rest of the way back.

Part of my struggles was from nutrition.  I had Clift shotblocks as well as two bottles of Cytomax.  I also stopped at Sag before we entered the Elfin Forest.  But my stomach wasn’t feeling great from so much Cytomax and by the time I made it back to the start, I was fairly nauseous. 

Chasing the group and having an unsettled stomach left me with empty legs when it was time for 30-45 minute run.  I ended up walking with Penny since she was still recovering from her bad crash during the half-ironman in Oceanside this past March.

 


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Posted in Biking, Team In Training, Triathlon, Vineman | Comments Off

Wildflower weekend

Wildflower

Wildflower

Wildflower was what this weekend was all about! A weekend of camping, racing and fun. Amazing would sum it up the best!

Wildflower is a camping triathlon and is knicknamed “The Woodstock of triathlons”.  More than 7000 particpants, families, and friends all descend to Lake San Antonio for the Long course triathlon (half-ironman distance), Mountain Bike sprint triathlon, and Olympic triathlon races.

I wasn’t racing in either of the events, but I went up to support my team mates and especially my “mentees” Erin M., Leavy, Tony, and Shae who were all doing their very first olympic distance triathlon. I cheered them on and took hundreds of photos of the races.

Friday

It was fairly long drive from San Diego, taking a little bit more than 5 hours to get to the camp site.  I elected to take the 5 all the way up to Hwy 46, which wasn’t very scenic, but the traffic gods were favouring me as I made it through Los Angeles without any significant delays.

It was raining when I arrived and setting up a tent in the rain isn’t so much fun, but Erin R. gave me a much needed hand and most everything stayed dry.  The mud was another issue all together.  I hung out with the team for a bit, and it was great seeing that our honoured team mate Alfred Duron made it up for the weekend!

Alfred Duron

Honoured Team mate Alfred Duron

Dinner was at Team In Training’s Inspiration Party, with great food and a wonderful recap of why we are here this weekend — supporting the mission to find a cure and supporting our honored teammates.

After dinner we all shared a few stories while huddled under a canopy safe from a gentle rain.  Eventually we all turned in for the night as the long course team had a very tough day a head of them.

The rain was soothing as it softly hit our tents.  The NYC chaper of TNT was still out and about singing but sleep came quickly anyway.

Saturday

Blissful sleep was rudely interrupted by the large truck that came at 4am to clean out the portable toilets.  Nothing like a loud diesel engine and lots of slamming doors to jar you out of that dream of better things.

Around 5:30 the camp site was stirring as the long course participants began to get ready to head down to the start in a few hours.  We shared a great breakfast with the team and Coach Trent was masterful with the coffee — thick and strong!

The morning air was crisp and cool and the sky was clearing. A welcome relief from the showers of yesterday.

I made my way down to the start with some of the olympic course team mates and began the day of taking pictures for the team.

Marnix on the run!

Marnix on the run!

The transition area was huge and looked like total chaos as athletes racked their bikes and setup their spaces as the race was soon starting.  Coach Trent was out talking with each of the team and making sure they are ready for the full day of racing. With fresh coffee in hand, I made my way down the boat ramp for the race start.

The Pro “Elites” started the first waves. It was amazing to watch them start and see how fast they competed.  Andy Potts was favoured and he had a strong swim, but slipped exiting the water.  Making up time, he eventually took the race in 3:59:41 — under four hours!

Marnix, Tony, Allen, and Brian, Theresa and Vic all put on a great race – 70.3 miles of swimming, biking and running.  They all looked great, though a bit tired!

Congrats!

Congrats Long course finishers!

Another TNT Inspiration dinner and then relaxing around the camp fire.  More stories and celebrations for all the long course finishers.  Coach Sam talked to the olympic team to prepare them for their race on Sunday.

Everyone turned in early again as the morning was going to come fast.

Sunday

Again at 4am the sound of a large diesel engine startled me awake.  Some of the team were up by 5am as nerves started to take over.  Breakfast again with the team and everyone went through their pre-race rituals of eating, stretching, and packing gear while the rest of us enjoyed pancakes and coffee.
The morning was pleasant though it did look as it would be warmer than the day before. It was still a great day to day for a race and it wasn’t as hot as in past years.

After checking and re-checking to make sure they had all their gear (and not forget their bike shoes as Coach Trent infamously did one year), the olympic team left down to the transition area at 7:30am.

I made my way down again and gave lots of encouragement to my nervous mentees.  I knew they were all well trained and they would do great, but having been in their shoes years ago, I know all the crazy thoughts in their heads.  Serious pre-race jitters!

A pleasant surprise was seeing Coach Gurujan participating in the event.  This was his 274th (or so) triathlon! He was my first TNT coach when I trained for and completed the 2004 Los Angeles Olympic distance triathlon.

Coach Gurujan and Diana

Coach Gurujan and Diana

The collegiate waves went first, and there was some serious competition in that field. After the collegiate waves, it came time for the TNT waves — there were 260 or so TNT participants from 6 different chapters (including NYC) with athletes participating.  The adrenaline was already flowing and everyone was getting anxious to get started.

The first TNT men’s went first, followed the first TNT women’s wave. With only 5 minutes separating the waves, it was likely that some of the fast women swimmers would overtake the men, so I told Leavy I would give her $50 if she caught Tony in the wave ahead of her.  She gave a valiant effort, but wasn’t able to catch him out of the water.  Leavy still had a great swim! Shae and Erin were in later waves so they still had work at keeping their anxiety under control.

Getting Ready!Getting Ready!

Getting Ready!

So much was happening as waves were coming out of the water while other waves were just starting.  A continuous flow of triathletes swimming and exiting and then transitioning to the bike.  As the collegiate waves went first, they were already finishing their bikes and heading out on the run while some of the later waves were still in the water.

It was tough to watch everyone as they were spread out across many waves and they all had different race paces. I moved to the bike in/out transition to try to get some pictures of the team doing this leg of the race as well as getting photos as they entered the finishing chute from the run.




To top off the race day, the team took a jump in Lake San Antonio. How refreshing!


Go Team!


Congratulations!!

Journey Home

I elected to take the 101 along the coast instead of taking 46 to 5. It was a beautiful drive back, though it did add about an hour extra to my drive.  I have never taken the 101 north of Los Angeles before. The extra hour was well worth it as the scenery was simply lovely!
Beautiful Sunset

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Posted in Team In Training, Triathlon | Tagged | Comments Off

Ocean swim and BBQ celebration

Avia Wildflower

Avia Wildflower

The Wildflower triathlon is next weekend. Five of my mentees will be tackling that race, while the rest of us continue on with training for Vineman in July. As this was the last long swim for the Wildflower team, the goal was to head out from The Shores to The Cove.  A two mile swim, round trip — a big step for some.


The day was wonderful — lots of warm sun. But the ocean wasn’t playing the same game as it was rough and swelly though there was good visibility in the water.  The group had to battle 6 foot surf and a fairly deep set of breakers.  And once out, the swells were large and frequent with a lot of chop. 

I swam out with some of my Mentees but some turned back after 500 yrds or so because of the chop and swells.  I stuck with Mahsima who pushed on another couple hundred of yards before it was too much.  In all we got in about 1500 yards or so, not nearly the 3500 yards that was our goal.  Considering the conditions, it was still a good swim and definitely a challenging workout.

Other team-mates made it all the way to The Cove and back! Great job for them!

Capping off the day was a fundraiser BBQ.   Burgers, Hot dogs, chips, tea, and desserts.  All  the stuff to nourish the body after a long swim!  All this work and fun to support an important cause!

We were joined by our Honored Teammate Alfred Duron.  He is doing great so far and it was wonderful to talk with him!

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Practice Tri and Coast Ride

 It is a week until Wildflower so we held a practice triathlon for the teams at La Jolla Shores.  This is the opportunity for everyone to run through what race day is like and to nail down everything so they can have the best race possible.  Racks were setup, race numbers applied, and the course was laid out.  The Olympic distance team was doing a long “Sprint” triathlon, while the Long/half-ironman teams were doing basically an Olympic distance event (except for the swim was limited to about 500m).   The practice tri started at 7am sharp and teammates began arriving as early as 6am to get setup and to get into the right zone. As I was taking pictures, I didn’t do this practice. I already have a number of triathlons under my belt and I decided I will do a ride later.

Getting ready

Getting ready

Time for the start

Time for the start

Out of the water

Out of the water

Transition to the bike

Transition to the bike

Run transition

Run transition

Strong finish!

Strong finish!

After everyone completed the practice tri, we all had a nice breakfast put on by the Coaches, mentors, and support staff!

Post-tri breakfast and pre-Wildflower talk

Post-tri breakfast and pre-Wildflower talk

Around noon I decided to head out for a ride up the coast. I did 28 miles in 2 hours, going from La Jolla Shores to Encinitas and back. I wanted to go to Carlsbad, but there was the Encinitas Street Fair going on, so I cut my ride short.

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Torrey Pines trails and hills

As this was the last serious run for the Wildflower team until the race in less than two weeks, the goal was to run 7 miles or so.  The scheduled run was through Torrey Pines State Park with some trails and then the hill down to the beach.

Torrey Pines State Beach

Torrey Pines State Beach

The weather was a little bit cooler than it has been,  but it made for a great run.  Off the trails, the view of the ocean was incredible. Torrey Pines is such a great place to run and bike.

The group started out at a fast pace, but things settled into about a 10 minute mile.  That was a bit too fast for me, so I dropped back and settled into about a 11:30 minute mile.

Made my way down the hill to the bottom, and then turned around and made my way back up.  At the top, I continued to where we started and forgot to make a second pass on the trails.  My mileage ended up being only 5.65 miles instead of the 7 miles that everyone else did…

My fitness is getting better and the run felt ok overall.  My HR remained high while heading back up the hill, but it is not as dramatic as it has been on previous runs.

snap1

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Posted in Running, Triathlon | Comments Off

Another double-header: Spin and Swim!

Wednesday means spin and swim night.  I missed last week, so I really needed to make it to this one.

Coach Trent wasn’t available for spin and Mentor Alan filled in and ran the drills.  50 minutes later and I am glad it is over!  I just loaded up the data from my Forerunner and the Spin profile is very interesting.  My HR really tracks the speed which mostly changed when we shifted gears as part of the routine.  Max cadence tonight was 140 rpm at around 10 minutes in.

Spin Profile

Spin Profile

Only had a 15 minute break and then it was time for the pool.  It was cooler out and the water didn’t feel warm enough, but after a while it was comfortable. I got through 1100 yards of drills and laps and it definitely hit me pretty hard.  My shoulder didn’t hurt like it did after the ocean swim, so that is good, but my body is really tired now.

Tomorrow will reveal how hard the workout was on my body when all the soreness hits…

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Another perfect ocean swim

It was another picture perfect day at La Jolla Shores, making for a spectacular ocean swim.  I have been really looking forward to these lately.  The water was relatively calm, decent visibility, and the water in the low 60s.  With the bright sun and the 85° air temperatures, it would be hard to ask for anything better!

Swim Coach Robbie (who is part fish)

Swim Coach Robbie (who is part fish)

As we are two weeks out from the Wildflower race, the goal today was to go as far to the cove as possible.  From The Shores to The Cove is approximately 1 mile each way, making for a long 2 mile swim.  Some of us weren’t quite up to that distance yet, so our target was about 1/4 mile out from The Cove to give us a 1.5 mile swim.

Clowning around...

Clowning around...

It was a long swim for me.  I started out fairly strong, going about 300 yards or so before getting my bearings.  There was a gentle swell and current and I quickly got into a groove.  35 minutes later or so and I was nearing the turn around.  

The way back in seemed much longer and I had to stop more often to catch my breath.  I know that I need a lot more work on my swim, so I wasn’t surprised I was feeling tired.  What concerned me more was that my right shoulder was already getting sore and I still had another 1000 yards in…  Another 40 minutes and I was back to the shore, feeling generally good, but with a sore shoulder.  Talking to Robbie, it is clear that I am powering my stroke much more with my right arm than my left — this is happening when I rotate to breath on the left.  I don’t do bilateral breathing but I am going to have to conquer that someday soon.  Maybe next season.

The water looks so perfect!

The water looks so perfect!

Go Team!

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“Epic Ride” aka Honey Springs Road

Coach Trent called this our “Epic” ride and it really was a great one. 37 miles for the Vineman team and 50 miles for the Wildflower Long course team.  Wildflower team had long left before I arrived at the meet-up point as they had to get an early start.

We gathered at Otay Lakes Reservoir to go over the ride, cover some important safety tips and nutrition. As this was a strength workout, the profile of the ride was gentle rollers and flats for the first 10 miles out, then a 7 mile, 2100′ climb up Honey Springs Road, then turn around and head back down. This is out in east San Diego county near the US/Mexico boarder so there really isn’t much there. We arranged for SAG at the half-way point so we could stock up on water and food.

The ride started off at a fast pace, burning up the first 8 or so miles at an average of 18.5 mph (fast for me).  The elevation gradually increased until we reached the start of the 7 mile climb.  Digging in, we made the slow ascent. I was doing fine for the first 4 miles or so, but then my heart rate really was getting up past 90%.  I was definitely getting tired and had to stand a lot during the climb to keep the momentum.  It was hot and I was sweating out a lot of salts.  I used Cytomax for this ride and I felt ok for the first 15 miles, but after working the climb, the Cytomax was tasting a little too sweet so I might need to dilute my second water bottle a little bit.  The climb was a bear but eventually we made it to the top — I only had to think of our honored teammates and what they deal with everyday to get the mental inspiration to make it to the top!   We took a quick photo, then flew down what we slogged up…

 

Robbie makes it look easy...

Robbie makes it look easy...

 Going down was a blast, and I fully recovered, while flying down at 35+ mph.  The elevation vs heart rate graph from my Forerunner 305 shows how difficult the final bit to the summit was, but how easy the trip back down!

Elevation vs HR

We followed the ride with a run — I only put 2 miles in after getting some serious cramps.  I need to work more on my nutrition on these long and hot rides and I am wondering if the Cytomax contributed to them.

After a bite for lunch, we met at the U.S. Olympic Training Center for a special tour and to meet with some of the upcoming Olympic triathlete hopefuls — Steve Sexton, Jen Spieldenner, and Ethan Brown.  We watched a very inspiring movie then went into the Athletes’ village — normally restricted to the general public.   A special thanks to Coach Trent for helping arrange this wonderful event!

 

Athletes Village At US Olympic Training Center

Athletes' Village At US Olympic Training Center

 

Steve, Jen, and Eric talking about hopes for 2012

Steve Sexton, Jen Spieldenner, and Ethan Brown talking about hopes for 2012

 

 

Pictures of the day were added to the gallery.

Go Team!

 

 

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Posted in Biking, Triathlon | 1 Comment

Easter Swim

Today was much nicer than yesterday. Sun was out and it was warm — very much the weather that San Diego is know for.  And with the water temp at 62°, it was looking to be a great day in the water.

Coach Sam asked me to kayak today as the turn around point for the swim.  I would have enjoyed the water, but kayaking was still a good day!

The workout was to practice swim entry and exit by running into the water simulating a race start, swim out to me (250 – 300 yrds off shore), swim back in, exit as in a race, run out to the seawall, and do it again for a total of three sets.

Ocean Swim

Ocean Swim

Once I was settle off shore, I kicked back and tried to maintain position as best as I could — there was a fairly decent onshore current and a moderate breeze kicked up the chop a bit.  Even with the swells, the visibility was great and you could see the bottom 40 feet below.  Mentor Brian brought out Tony’s camera, so I took the opportunity to take some great ocean swim shots.

Tony bobbing in the waves

Such a lovely day to be in the ocean!

Brian almost swam into that seagull!

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Posted in Swimming, Triathlon | Comments Off