Long workouts/weekend training reflections

Resilience and mental toughness come to mind when summarizing this past weekend of training.

Here's the run down:

Saturday:
Bike: 4:05 ride (70 miles) with 5700 feet elevation gain and one tough 4.5 mile (35 minute) climb up Sassafras mountain. Prior to that climb, we did a hard effort up to Rocky Bottoms - around 4 miles of climbing.
Run off the bike: 2 x 15-20 min smooth effort running with 6 x 30 sec of hill bounding (with 45 sec rest) in between the intervals (total: 48 minutes, 5.64 miles, 407 elevation gain
PM run: Smooth running for 43 minutes, 4.94 miles, 276 elevation gain)

Sunday: 
AM Run: Smooth endurance on rolling hills for 1:45, 12.7 miles, 617 elevation gain
PM group swim: 1 hour/2800 yards

Prior to this weekend, I had a solid week of training - a lot of frequency workouts. As the week went on, I was carrying around a lot more fatigue and working through a bit more niggles than normal but that's all to be expected at this point in my training block. Strength continues to be a focus in all of my workouts (including strength training) so I am feeling very fit and strong right now, but not so fast....and this ok!

Thinking back on this weekend, it's not surprising to see endurance athletes training with this much high volume at various points in the season, especially in peak training before an endurance event. However, I feel it's important to recognize that higher volume training is not a guarantee to athletic success on race day. Many athletes check off long distance workouts on the weekends that involve little structure or specificity or lack the necessary consistency in training to gain true physiological improvements. Instead of gaining fitness, confidence and race readiness, the athlete ends up exhausted, burnt out, injured or sick. In other words, just because you are an endurance athlete, you don't need to be collecting a massive amount of miles/hours over the weekend just to prepare for your upcoming event. Long workouts make sense if you are have prepared yourself to absorb the longer time spent training.

While endurance workouts are a component to preparing for an endurance event, we must not forget that it's the work you do prior to these longer sessions that help you better prepare for race day. Without the right foundation, you may be piling training stress to a weak and fragile body. Although the work that is done in the early part of the season is not as glamorous (or epic) as the longer sessions that make one feel hard core, like an "endurance" athlete, these workouts should be seen as your criteria for the longer sessions. Do your homework in the early season so that your body can better withstand the higher intensity/higher volume training when it's appropriately planned in your training.

Every athlete has the ability to work hard all season long but some choose not to apply the work ethic until there is some type of pressure of an upcoming race. Falling short on the preparatory work prior to the more specific race sessions is not the formula for athletic excellence on race day. While you can still check off those longer training sessions in the 4-8 weeks before your race, these sessions will do little to change your physiology or will allow you to dial in the many components that make for successful racing - like nutrition, pacing and mental strength - compared to if you did these sessions with months of previous work behind you. While I know injuries/sickness/life happens, you can't skip steps in building your foundation. There are no short cuts or quick fixes when it comes to the work that needs to happen to properly and safely prepare your body for an endurance event.

Nearing the start of my 12th consecutive season of endurance racing, I've always been one to embrace the grind and appreciate the process of preparing for a half or full distance Ironman event. Training is also a needed escape to reduce stress, give me energy, boost endorphins and let my creative thoughts flow. But on top of the joy I have for training/exercising, I think about my workouts of the day as a way to move me closer to my season goals. It isn't within one workout that will get me fit but instead, it's the accumulation of consistent workouts that allows for continued growth and development with my athletic skills and fitness. At 35.5 years old, feel stronger, fitter, healthier and more resilient now than when I did my first Ironman at the age of 24. Throughout my journey as an endurance triathlete, I've learned that success on race day doesn't come from checking off weekend long workouts in the 8-12 weeks before a big event but instead, nailing the basics every single day while building the strongest foundation possible to withstand future training stressors.

I am very excited to see what this season has in store for my body. I am bringing 12 years of learning, exploring and challenging my body - along with setbacks and obstacles that have helped me become a smarter and more grateful athlete. I am proud of my body for where it is right now in my training and I am extremely thankful to my body for letting me do what I do with it on a daily basis.

And to finish off my weekend recap, I can't forget about my new furry friends that I met during our shake-out spin on Friday afternoon/evening.

Race Report - 2.5 mile open water swim

Hammerhead Ocean Marathon Race Report

4:20am - wake up. 

Well, it was supposed to be 4:30am but two furry cats decided it was breakfast time. 

Karel and Campy "slept in" til 5am and after I had coffee and a pre race snack of shredded wheat cereal + small banana w/ PB and cinnamon + tall glass of water, I was out the door around 5:10am to head to Jacksonville Beach. 

My open water swim race morning started with a 6.5 mile run. Close enough to the ocean to hear the waves yet dark enough to zone out and focus on my form. I couldn't help but think how lucky I am to have a body that loves to do what I make it do every day. MOVE. 

All sweaty and ready to cool off, I met Karel at the lifeguard station/packet pickup at 7am and he had our packets/chips all ready for the event. 

Karel and I grabbed our stuff from our cars across the street and killed some time chatting with our tri friends that we hadn't seen in a few weeks due to our trip to Placid and other things in our life keeping us busy. 

At 7:30am, the 2.5 mile swimmers boarded a bus and the 1.5 mile swimmers boarded a separate bus. This race is very well organized by our Hammerhead Tri club president Susan Wallis who does a phenomenal job raising money for all types of charities and organizations. Today's race entry fees were give to the Lifeguard station to keep our beach safe. 

Karel and I sat in the back of the bus but Karel decided he was too cool to sit with his wife so he sat with his buddies and they talked "guy" stuff for 2.5 miles down the road. Not to worry - I was enjoying my window seat on our yellow school bus, excited for the opportunity to swim 2.5 miles in the ocean in prep for Kona in 8 weeks. 

After we arrived to the start of the race, I knew from experience with this race that it would be a long swim. The water was semi-calm, although a slight current not in our favor. The sky was cloudy with a rain shower in the near future. There was a great turn out so plenty of company for 2.5 miles. But a point to point swim with only 1 buoy in the middle makes for a very long swim and lots of thoughts of "where in the heck am I in the ocean?"

After the race was started, I hit the start button on my Garmin 910XT and casually entered the water as to not get caught up with the crazy start of the race. We made a left turn around a small burnout to start our straight shot swim 2.5 miles away. 

I felt very good in the water and my watched beeped every 440 yards and I found that the first 30 minutes flew by. I was careful to just swim steady so that I wouldn't exhaust myself for the back half of the race.

I didn't find many people around me which worried me that I was off course. I spotted frequently just to check where I was going and at one point, my friend Don P. was near me and he stopped to de-fog his goggles and I asked "are we are course?" and just kept swimming. I think just knowing someone else was around me felt comforting. 

By the way, how is it that in all of the ocean, you can one minute be surrounded by hands and legs within an inch from your face and then the next minute you are all alone in the big blue sea. 

Nearing 40 minutes by looking at my watch, I checked my pace and I was rather pleased. 1:34 per 100 yards. Never able to really feel a good catch in the ocean water, I felt like I was channeling my inner college swimmer arms and really swimming strong. I was constantly thinking about my hand entry, smooth kick and hip roll. I guess with over an hour of swimming, I had to think about something to pass the time. 

Around 50 minutes, I kept trying to look for that  last buoy. I had passed the big red buoy letting me know I was passing the 1.5 starting point but that last little buoy was no where to be seen. 

Rather than feeling frustrated (I figured Karel would have plenty of that), I figured the buoy has to come sometime so long as I keep on swimming.

So, my inner nemo came out and I started to pick up the pace. I saw a few lifeguards on their kayak's and paddle boarders so I figured I was on course but no one was around me. Finally, after several rounds of swimming,spotting, swimming, spotting, I found it!! That little orange buoy was there....yet still so far away.

But, at least I knew I was getting somewhere. Unfortunately, somewhere wasn't coming very quickly.

I looked at my watch again around an hour, I knew I had to be getting closer. With 4200 yards for 2.4 miles (Ironman swim) and my swim likely on and off course, I checked with over 3500 yards or so and figured I was on the home stretch.  

Finally!! That orange buoy was here!! I was so happy to be so close to a buoy that I sprinted around it all by myself and sprinted to the shore. 

I swam until my arms hit the sand and stood up, only to fall back down after a few steps thanks to a shallow part followed by a deep part. Ok, back up again and I ran to the finish line crossing in 1:11:03. 

Here are my splits from my Garmin: 

(for every 440 yards)

6:47 (1:32 per 100 yards)
6:41 (1:31 pace)

7:11 (1:38 pace)

6:53 (1:33 pace)
7:03 (1:36)
6:24 (1:27)
6:45 (1:32)
6:59 (1:35)
6:53 (1:34)
6:16 (1:25)
2:55 (last 204 yards, 1:25 pace)

1st age group (30-34)
4th overall female
21st overall

(Love my new Oakley Women swim suit that I wore under my speed suit)

As for Karel's swim....a big improvement from last year and considering that he just learned to swim last May, I am still so amazed with how hard he works and the progress he makes. He gets frustrated at times that he can't just go faster like he does with cycling and running (push harder, go faster) but he always has a great spirit with his swimming.

When Karel finished the swim today in 1:25, he came up to me and our group of friends to let us know that we shouldn't be worried that he took so long. He decided to visit his parents in Czech to get some cookies and that is why he took so long :) 

One of my favorite parts of life is working hard. I love the feeling of putting in the work and then getting a payoff down the road. I love the idea of having no idea when the payoff will come or what it will feel like when it all comes together. Even though I have been swimming competitively in some way for over 20 years, I love being able to work hard as a triathlete. Learning how to swim strong as I balance bike and run training. For Karel, it's a work in progress but he is not even close to giving up as he is really hooked with his new triathlon lifestyle and he is 100% motivated and excited to see where his body will take him over the next few years. 

Regardless of how the day turns out when you train or race, always appreciate what your body allows you to do and most importantly, have fun. There are many choices in life and there is something beautiful in using a body that was designed to move. 

Yay! - another picture of Campy sleeping. What a precious furry ball of cuteness. 

Hard work works

There are those who love hard work and then those who don't. Most likely, it's obvious to the eye as to who is most determined and dedicated to reaching a goal. There isn't much moving forward for the person who feels the task at hand is too difficult to achieve. Sometimes, there is even moving backward for the person who is not willing to accept difficulty before something becomes easy. But then there are those who are passionate about learning news skills, habits and traits in order to make a change, for a change. 

Hard work works for everyone, regardless of talent. Whether you think you "got it" in you or not in order to achieve, there's nothing natural or gifting about working hard for something that you don't have now. Medical doctors who treat cancer patients are not born as natural healers. They work hard to find answers. Teachers are not naturally talented to educate but instead, passionate about helping others. You can be anything you want to be but you have to put forth an amazing amount of hard work over many many years. And for many, there's some initial trying but it doesn't last long because things get hard and uncomfortable. Hard work is demanding, time-consuming and exhausting. But the outcome is rewarding, fruitful and special. Entertain the idea that you can achieve success. 

Skills, motivation, intelligence and discipline are learned traits. If you learn how to be great, you will become great. For some, they learn quickly and adapt easily. For others, learning is slow, adaptations is a work in progress. But no matter the speed, you will keep improving until you give up. 

Anyone can work hard but not everyone wants to. It's easy to look for the easy button, to wish things were different or to hope for a different outcome. It's so simple to want things to be natural and effortless or the way they use to be but there's not such thing as a successful outcome in life without practicing, working hard and gaining experience and skills along the way. 

Whoever you choose to compare yourself to, likely did not succeed overnight. Even those who are most accomplished worked hard in some capacity before they found success. For many, setbacks are keeping you from progressing. For others, setbacks motivate you to move forward. Spend 5 years learning how to succeed and you will often gain a lot more than you had hoped for when you finally do reach your goals. 

Easy doesn't cut it and you really don't want the easy route. Easy teaches you nothing about what you are capable of achieving. Easy is boring and not what you want in your only life. You may not believe this to be true but if you are dedicated to devoting the time, money and effort to a goal, it will pay off. Job, education, family, sport....learn how to reach beyond what is comfortable.

If you are ready to put in the work, you must be consistent and patient. You can be 100% dedicated, disciplined and focused but if you rush the process, you will likely find yourself in first place at a dead end road. Slow down the process and you won't miss the right and left turns that will give you the shortest route to your final destination. 

Starting today, be willing to work hard for things to work. Keep your goal in mind with an end date but accept where you are today with a mindset that will keep you moving forward. 

For many people in this world, life will seem easy. There will be no major setbacks only stressful temporary situations. As for others, there will be life-changing events that force a person to dig really deep to the point of questioning "can I do this?" alongside arguing against "is this worth it?"

I say yes. You CAN do this and it IS worth it. 

Perhaps life is hard enough and you have no desire to push any harder. Maybe there are extra steps that you are not willing to take or you are choosing to do the bare minimum to just get by. Perhaps there is a to-do list that never gets complete and a thinking of "tomorrow I will be better" started nearly a decade ago. 

Everyone has the potential to succeed and everyone has the ability to behave in a way that brings success. Great performances do not come from those who do not work but instead, from those who are willing to go the extra mile even if there is an easier route right across the street. 

The reality is that nothing in life is easy. We get comfortable being comfortable and if it isn't quick, easy or natural, it is too hard, difficult and not worth it. 

If you find yourself behind a bump or a mountain, stop but don't turn around. What lies ahead of you is demanding, it's tiring and it won't be easy. But if you have a goal or a dream, you have to want it and know that it doesn't happen by doing nothing. 

Life gives you chances to change your attitude, your path and your direction but this doesn't mean you need to change your final destination. 

Hard work works. Develop a work ethic that makes you wake up every morning, excited to get out of bed, excited to see what you can achieve for the day. Assure yourself that nothing feels better than working hard for something that you want to happen. Learn how to be better today than you were yesterday and when you feel weak or vulnerable, remind yourself that excuses do not work....only you do.