Austin 70.3 - Race Week!

All I can say is I'm glad this is almost over!

 

Did my last long ride on the trainer yesterday night after I received an email from coach: "Hey Karine - I know you are tired--but try and get your last bike in if you can--even if it is just on the trainer..."
That made me smile... Loved +++ the "last" word!!! :)

I had a good time with friends at the Snapping Tortuga & was happy with my swim: that was a good motivation to go sit on that bike... Plus I watched a cool movie, so that was ok... Then Hubby had put a nice cute note on the handle bar that I should go for 2:25 Hours instead of 2:00 (I know... Slacking again...), so there, it was the cherry on the cake & I did it!

I started the IM journey in 2011 and I believe it is time to retire that "Ironman Mama" Jacket as my kiddos are not babies anymore.

 

This year I discovered the off-road & I've got to admit, I'm having a blast! I can't wait for next season!

I've been dragging my feet & struggling thinking IM Distance Training so it's time to let it go. :)

 

 

 

I had my fun (meaning I don't anymore...) & went up to the full distance, I'll forever be happy about that.

 

So here we are, 6 more days... Trying to PR & possibly go under 7 Hours. I can always dream, I'm an optimistic what can I say! lol

 

Some people might laugh looking at my time but... dealing with training, working +++ Hours, not sleeping & eating enough, trying to have a family life (sorry college dude for all the missed calls when I was training...) & especially maintaining a couple relationship is a little too much for me to deal with.

I know I am not 100% ready for this, especially for the bike... Didn't ride enough outside, injured myself the last month of training so I had to cut on the run as well... But hey, I'm ready for the swim! lol

 

	Swim	T1	Bike	T2	Run	Total
2014	0:43:00	0:06:00	3:40:00	0:04:30	2:26:00	6:59:30
2013	0:49:23	0:05:55	3:38:14	0:06:55	2:50:58	7:31:25
2012	0:49:50	0:09:31	3:48:41	0:05:16	2:50:38	7:43:56
2011	0:48:06	0:09:48	3:50:11	0:06:54	3:09:49	8:04:48

 

Enjoyed the feedback from my coach each time I recorded a workout... I've got to admit, it kept me going. I think I would have been on the side of the road wearing my cheerleader outfit if I didn't have one... I hope she doesn't think I'm such a pain! :)

Loved the support of hubby, always... Now he'll "just" have to qualify for the off-road Nationals next year so we can pursue our little dream together... :)

 

AND most importantly... If you see me walking on the run on Sunday... Please yell @ me, push me, anything ok!!! lol

 

 

 

 

Austin 70.3 - Week Training 8

Swim   1:10 / 1:14
Bike     2:40 / 2:29
Run     3:07 / 1:56
Total    6:57 / 5:39

Well the software said it was rest week... I sure don't have the same definition of "rest" as this tool!!!
 

But then again... that was before I received my workouts for Week 9 on Sunday after my long run... then I changed my mind... lol

Monday - 09/01/2014

RACE DAY!
Fun times, even if my 10K was far  not what I expected!... :)
Towne Lake Olympic Triathlon - Relay/Run

 

 

 

 

Tuesday - 09/02/2014

Bike PM

 

Planned (Time: 0:39, Stress: 25)


 1x39' Zone 3+ (140 - 141 bpm)

Actual (Time: 0:50, Stress: 32)

 1x50' Zone 3+ {141}

  Went for a mountain bike ride around the subdivision. I think it was as good as staying on the trainer on my tri-bike because it was windy - I could feel I was working on my legs... A lot!
  Anyway, it was hubby's turn to take the kiddos to the gym - I needed some "fresh" air... My tri-bike was stuck on the trainer - I was lazy to change the rear wheel... Lol

 

 

 

Wednesday - 09/03/2014

Swim PM

 

Planned (Time: 0:36, Stress: 1500)

 WU: 1x400   warmup

 10x100   RI: 20" cruise (2:00 - 2:03)

 WD: 1x100   easy

Actual (Time: 0:33, Stress: 1500)

 WU: 1x400

 10x100   RI: 20" {1:51,1:37,1:52,1:52,1:36,1:51,1:34,1:53,1:52,1:37}

 WD: 1x100

  1:30's is 1x100 Freestyle
  1:50's is 1x100 Breaststroke

Thursday - 09/04/2014

Run AM

 

Planned (Time: 0:31, Stress: 24)


 1x31' endurance (9:47 - 10:07)  

Actual (Time: 0:31, Stress: 29)

 1x31' {9:19}

  Went to the gym @ lunch - too hot outside

Swim PM

 

Planned (Time: 0:38, Stress: 1700)

 WU: 1x400   warmup

 1x300   RI: 20" paddles cruise (6:11 - 6:17) [2:04 - 2:06]
 3x300   RI: 20" paddles strong (6:05 - 6:11) [2:02 - 2:04]

 WD: 1x100   easy

Actual (Time: 0:37, Stress: 1700)

 WU: 1x400

 1x300   RI: 20" {5:35}
 3x300   RI: 20" {5:45,5:46,5:45}

 WD: 1x100

  I swam only 1 lap freestyle on the first 1x300 - Then all Breaststroke
 

Friday - 09/05/2014

No workouts, rest!
 

Saturday - 09/06/2014

Bike PM

 

Planned (Time: 1:50, Stress: 70)


 1 hr 50 mins Zone 3+ (140 - 141 bpm)

Actual (Time: 1:50, Stress: 70)

 1 hr 50 mins Zone 3+ {141}

  

Sunday - 09/07/2014

Run MID

 

Planned (Time: 1:25, Stress: 66)


 1 hr 25 mins endurance (9:47 - 10:07)  

Actual (Time: 1:30, Stress: 76)

 1 hr 30 mins {9:46}

  9.2 M
  9:33/9:44/9:45/9:49/9:43/9:48/9:52/9:55/9:57/1:52
  I tried running in the shade... I don't know why I thought it was 1:30 instead of 1:25!! Lol

Austin 70.3 - Training Week 7

That would be the week I mastered the skipping & moving workouts button!!!

Way too busy with work & back to school & new activities for the kiddos... I just couldn't find energy to do all of them...
 

Swim   1:50 / 2:06
Bike   1:36 / 4:01
Run   0:34 / 1:12
Total   4:00 / 7:19

 

 



Monday - 08/25/2014

Bike AM

 

Planned (Time: 0:48, Stress: 26)

 WU: 1x10' warmup

 1x2' RI: 1' cadence > 100 rpm Zone 4 (143 - 146 bpm)
 1x4' RI: 90" cadence > 100 rpm Zone 4 (143 - 146 bpm)
 1x6' RI: 2' cadence > 100 rpm Zone 4 (143 - 146 bpm)
 1x6' RI: 2' Zone 4+ (147 - 150 bpm)
 1x4' RI: 90" Zone 4+ (147 - 150 bpm)
 1x2' RI: 1' Zone 4+ (147 - 150 bpm)

 WD: 1x5' easy

Actual (Time: 0:48, Stress: 26)

 WU: 1x10'

 1x2' Zone 4 RI: 1' {144}
 1x4' Zone 4 RI: 90" {144}
 1x6' Zone 4 RI: 2' {146}
 1x6' Zone 4+ RI: 2' {148}
 1x4' Zone 4+ RI: 90" {148}
 1x2' Zone 4+ RI: 1' {150}

 WD: 1x5'

Swim MID

 

Planned (Time: 0:52, Stress: 2100)


 1x2100   swim

Actual (Time: 0:41, Stress: 2100)

 1x2100   {40:45}

  Tried to swim 1 lap freestyle every 4 to 6 laps...

Tuesday - 08/26/2014

Swim PM

 

Planned (Time: 0:35, Stress: 1450)

 WU: 1x400   warmup

 3x100   RI: 20" steady swim (2:02 - 2:04)
 3x100   RI: 20" cruise (2:00 - 2:03)
 3x100   RI: 20" strong (1:57 - 2:01)
 1x50   RI: 20" easy (1:13 - 1:16) [2:27 - 2:32]

 WD: 1x100   easy

Actual (Time: 0:32, Stress: 1450)

 WU: 1x400

 3x100   RI: 20" {1:37,1:37,1:52}
 3x100   RI: 20" {1:36,1:37,1:52}
 3x100   RI: 20" {1:34,1:37,1:49}
 1x50   RI: 20" {0:45}

 WD: 1x100

  1 x 100 - Anything over 01:37 was breaststroke, if not freestyle
  1 x 50 - freestyle
 

Wednesday - 08/27/2014

No workouts, rest!
 

Thursday - 08/28/2014

Swim MID

 

Planned (Time: 0:39, Stress: 1700)

 WU: 1x400   warmup

 4x300   RI: 30" paddles cruise (6:11 - 6:17) [2:04 - 2:06]

 WD: 1x100   easy

Actual (Time: 0:37, Stress: 1700)

 WU: 1x400

 4x300   RI: 30" {5:37,5:38,5:39,5:37}

 WD: 1x100

  Swimming 50 yards of freestyle per 300 yards...

Bike PM

 

Planned (Time: 0:48, Stress: 26)

 WU: 1x10' warmup

 1x3' Zone 3+ (140 - 141 bpm)

 3x8' RI: 2' Zone 4 (143 - 146 bpm)

 WD: 1x5' easy

Actual (Time: 0:48, Stress: 26)

 WU: 1x10'

 1x3' Zone 3+ {140}
 3x8' Zone 4 RI: 2' {146,146,147}

 WD: 1x5'

Friday - 08/29/2014

No workouts, rest!
 

Saturday - 08/30/2014

Run AM

 

Planned (Time: 0:28, Stress: 19)

 WU: 1x5' warmup

 1x4' endurance (9:47 - 10:07)

 1x10' RI: 4' Hill route if possible ftp (9:08 - 9:18)

 WD: 1x5' easy

Actual (Time: 0:34, Stress: 27)

 WU: 1x10'

 1x4' {8:54}
 1x10' {9:07}

 WD: 1x10'

Bike PM

 

Planned (Time: 2:25, Stress: 77)


 2 hrs 25 mins Zone 3 (137 - 138 bpm)

Actual (Time: 0:00, Stress: 0)

 Skipped workout

Sunday - 08/31/2014

Run AM

 

Planned (Time: 0:44, Stress: 36)

 WU: 1x10' warmup

 1x6' endurance (9:47 - 10:07)

 1x1600   RI: 4' interval (8:33 - 8:47)
 1x800   RI: 3' interval (4:11 - 4:21) [8:22 - 8:41]
 1x400   RI: 90" interval (1:57 - 2:03) [7:49 - 8:11]

 WD: 1x5' easy

Actual (Time: 0:00, Stress: 0)

 Skipped workout

 

Towne Lake Olympic Relay Sep. 1, 2014 - Race Report

 

All I can say is that Relays are so much fun!

 

Here is the "Lunachicks" Team... :)

Swim: Karla Harms

I didn't know Karla until we met early in the morning. Strong swimmer, not really in training right now enjoying her babies - 2 & 4 years old. I wish I was swimming as fast when I'm in training! lol

She was all smiles all the way! :)

I'm glad I met you yesterday.

Bike: Cherish Thompson

I meet Cherish on Tri Girl races before, we talked a little but yesterday was really nice to know her better. She was all smiles too, so sweet!
She is a strong biker, look at her concentration skills... And yes, she's an iron woman! Check out her tattoo! :)
Her bike time was messed up but I believe she came in 1/7 - 01:09:00 - Impressive!

 

 

 

Run: Myself...
And trying to remember why did I say I would do the run??? What was I thinking?
Anyway... With Karla & Cherish strong ladies, I started the run @ the second place... I was thinking "oh my... I hope I am not going to let them down...". I tried to follow Veronica steps (yep the first relay team)... for about 1 mile 1/2 but I was like there is no way I could hold that pace... I don't even think she realized I was a stalker at this point! lol

Then Leanne passed me, nothing I could do. I mean she's a beast & I know she was after Veronica! I managed to finish the first loop under 30 minutes... then the second loop was a nightmare... One thing running without music is listening to your breathing/wheezing asthma stuff... Ewwww not cute! lol I HATE HEAT & HUMIDITY!!! Got it??? And I don't care about physician saying the best you can do is not to run... They've got to come up with something else... Especially living in Houston!
I was burning hot, sweating like crazy... 3 more "R" ladies passed me on the run, I was kind of desperate... Eric passed me, then I passed Jonathan, then Toby passed me... It was nice to know people on the run as they are really supportive even when they see you're agonizing out there! lol Then Pamela passed me on the last mile "Come on Karine, you can do it"... She gave me energy, I was really happy I was almost done so I finished strong, passing back these 3 "R" ladies... (come to find out later on, they were Sprint relay...) lol
And I came in 5/7... Well... At least there's room for improvement... Moving on!...

I don't know about you ladies but I was as happy placing Third as if we came in first place! lol

I like the fact that we said "no pressure" @ the start "it's just for the fun", then we ended up looking for a podium spot! :)

 

 

 

 

 

 

Austin 70.3 - Training Week 6

I dragged my feet all week long... Let's just keep it as that!

Still looking for motivation really... I played a lot with the "move workout" button... But at the end I skipped only one workout! lol

 

MOVING ON... 

 

 

Swim   1:32 / 1:41
Bike   3:34 / 3:34
Run   2:16 / 2:59
Total   7:22 / 8:14

Monday - 08/18/2014

No workouts, rest!
 

Tuesday - 08/19/2014

Run AM

 

Planned (Time: 0:42, Stress: 34)

 WU: 1x10' warmup

 1x1600   RI: 4' interval (8:33 - 8:47)  
 4x400   RI: 90" interval (1:57 - 2:03) [7:49 - 8:11]

 WD: 1x5' easy

Actual (Time: 0:41, Stress: 40)

 WU: 1x10'

 1x1600   RI: 4' {8:18}
 4x400   RI: 90" {1:49,1:50,1:50,1:51}

 WD: 1x5'

  79 degree under the stars felt soooo good!! :)

Swim PM

 

Planned (Time: 0:41, Stress: 1650)


 1x1650   swim

Actual (Time: 0:35, Stress: 1650)

 1x1650   {34:45}

Wednesday - 08/20/2014

No workouts, rest!
 

Thursday - 08/21/2014

Swim MID

 

Planned (Time: 0:32, Stress: 1400)

 WU: 1x400   warmup

 2x300   RI: 20" paddles cruise (6:11 - 6:17) [2:04 - 2:06]
 1x300   RI: 20" paddles strong (6:05 - 6:11) [2:02 - 2:04]

 WD: 1x100   easy

Actual (Time: 0:31, Stress: 1400)

 WU: 1x400

 2x300   RI: 20" {5:57,5:59}
 1x300   RI: 20" {5:59}

 WD: 1x100

  Breaststroke

Bike PM

 

Planned (Time: 0:47, Stress: 25)

 WU: 1x10' warmup

 1x5' Zone 3+ (140 - 141 bpm)

 3x7' RI: 2' Zone 4 (143 - 146 bpm)

 WD: 1x5' easy

Actual (Time: 0:47, Stress: 25)

 WU: 1x10'

 1x5' Zone 3+ {143}
 3x7' Zone 4 RI: 2' {147,146,147}

 WD: 1x5'

Friday - 08/22/2014

Swim MID

 

Planned (Time: 0:28, Stress: 1150)

 WU: 1x400   warmup

 5x100   RI: 20" cruise (2:00 - 2:03)  

 1x150   breath every 3/5/3 x50

 WD: 1x100   easy

Actual (Time: 0:26, Stress: 1150)

 WU: 1x400

 5x100   RI: 20" {1:51,1:51,1:53,1:52,1:37}
 1x150   {2:57}

 WD: 1x100

  4 X 100 - Breaststroke
  1 X 100 - Freestyle
  1 X 150 - Breaststroke

Bike PM

 

Planned (Time: 0:47, Stress: 27)

 WU: 1x10' warmup

 1x14' Zone 3+ (140 - 141 bpm)

 1x8' RI: 2' cadence > 100 rpm Zone 4 (143 - 146 bpm)
 1x6' RI: 2' Zone 4+ (147 - 150 bpm)

 WD: 1x5' easy

Actual (Time: 0:47, Stress: 27)

 WU: 1x10'

 1x14' Zone 3+ {142}
 1x8' Zone 4 RI: 2' {146}
 1x6' Zone 4+ RI: 2' {148}

 WD: 1x5'

Saturday - 08/23/2014

Run PM

 

Planned (Time: 1:35, Stress: 74)


 1 hr 35 mins endurance (9:47 - 10:07)  

Actual (Time: 1:35, Stress: 74)

 1 hr 35 mins {9:59}

  9.51 M

Sunday - 08/24/2014

Run PM

 

Planned (Time: 0:42, Stress: 29)

 WU: 1x5' warmup

 1x8' endurance (9:47 - 10:07)  

 2x9' RI: 3' ftp (9:08 - 9:18)  

 WD: 1x5' easy

Actual (Time: 0:00, Stress: 0)

 Skipped workout

Bike PM

 

Planned (Time: 2:00, Stress: 76)


 2 hrs Zone 3+ (140 - 141 bpm)

Actual (Time: 2:00, Stress: 76)

 2 hrs Zone 3+ {140}

  1 wafer after 1 hour - water

XTERRA Cameron Park Off-Road Triathlon - August 17, 2014 - Race Report

XTERRA Cameron Park Off-Road Triathlon

02:58:04 - 1 AG 45/49

I left on Saturday evening, it was really lonely without hubby... Camping & racing together is so much fun!

Overall: I was happy to drive back home on Sunday with a medal for Leila. :)

 

PRE-RACE
What was your pre-race nutrition/hydration?
1 bagel with Nutella + Coffee - Water
What was your pre-race warmup?
None

 

SWIM

Where did you line up for swim start?
To the left of the pack.

Did you swim straight and sight well?
Yes

Describe the swim...
Half way I was @ 8 minutes... I felt a current on the way back.
Felt longer than 750 meters, water was 92 degrees, way too hot!

 

T1

How was your T1?
Messy... Forgot my sunglasses... Took me forever to put on my gloves with my hands being wet...

 

BIKE

How was your nutrition? (include amounts and timing)
I tried a gel from the course mid way but spitted it right back... I should have taken one from home. :/
I didn't think I would spend that much time on the bike... Should have rode/previewed the course before.

How was your hydration? (include amounts and timing)
Gatorade - Water.

Describe the bike...
It was really technical - hilly. No wonder they say it's the hardest on the series... Intermediate to expert level.
At one point I thought I got lost because I didn't see the blue mark/ribbon anymore... went back - met 2 guys, they thought they were lost too... We found our way back, I'm glad I found them, it was kind of scary being alone out there... :)
Lost about 10 minutes on that one.

What went well during the bike?
That I made it with only one fall - didn't hurt myself too bad... I was pretty happy using my clip-less pedals for the first time on a race... I don't think I picked the perfect race for that but it was really good training.

What are some areas of improvement?
    Hills - I need more strength in my thighs for that part - a different gear. 

 

T2

How was your T2?
I lost time looking for my sunglasses in my bag but that was worth it.

 

RUN

How was your nutrition? (include amounts and timing)
None

How was your hydration? (include amounts and timing)
Water

Describe the run...
Hilly except for the last mile.

Do you feel you biked too easy, just right or too hard?
I felt like running was so easy after the bike. Felt so light.

What went well during the run?
I was happy that I could actually ran the whole time...

What are some areas of improvement?
Speed - hill/downhill training.

 

 
 

Are you happy with your preparation for this race?
Well, I don't have too much training on the bike yet. I felt better than my first race in Muleshoe which I would find so easy after riding yesterday trail...
I know I could go so much faster on the bike whenever I will have more confidence on it. Need to spend more time biking on the trails.

 

See you next year!...

 

 

Austin 70.3 - Training Week 5

Ended the week with the last XTERRA race of the season. I wasn't suppose to go as I was afraid of hurting myself in the middle of the training for Austin...

Note to myself... I always get hurt on these races... This time was my right knee when I kissed a tree...

But I felt so sad talking with hubby about it on Friday evening that I decided it would be worth going anyway. :)

 

I just love these races! I advised coach I really don't know why I registered for Austin anymore... I fell Ewwwww about long distance biking on concrete at this point... I am going to need some serious motivation to go through the next few weeks... :/

 

 

Monday - 08/11/2014

Bike PM

 

Planned (Time: 0:33, Stress: 21)


 1x33' Zone 3+ (140 - 141 bpm)

Actual (Time: 1:30, Stress: 57)

 1 hr 30 mins Zone 3+ {141}

  Mountain bike - Cypress Creek Trails.

Tuesday - 08/12/2014

Swim PM

 

Planned (Time: 0:52, Stress: 2100)


 1x2100   swim

Actual (Time: 0:44, Stress: 2100)

 1x2100   {43:45}

  00:43:48
 

Wednesday - 08/13/2014

Run PM

 

Planned (Time: 0:26, Stress: 20)


 1x26' endurance (10:12 - 10:31)  

Actual (Time: 0:26, Stress: 27)

 1x26' {9:25}

  2.76 M - I felt really good this evening. I think because I biked just before going out, my legs didn't feel heavy.

Swim PM

 

Planned (Time: 0:35, Stress: 1450)

 WU: 1x400   warmup

 Repeat 2 times
    1x100   RI: 10" steady swim (2:04 - 2:06)
    1x100   RI: 15" steady swim (2:02 - 2:04)
    1x100   RI: 20" cruise (2:00 - 2:03)
    1x100   RI: 30" strong (1:57 - 2:01)

 2x75   RI: 10" 25 fast / 25 easy / 25 fast

 WD: 1x100   easy

Actual (Time: 0:33, Stress: 1450)

 WU: 1x400

 1x100   RI: 10" {1:54}
 1x100   RI: 15" {1:53}
 1x100   RI: 20" {1:54}
 1x100   RI: 30" {1:51}
 1x100   RI: 10" {1:55}
 1x100   RI: 15" {1:56}
 1x100   RI: 20" {1:55}
 1x100   RI: 30" {1:50}
 2x75   RI: 10" {1:24,1:23}

 WD: 1x100

  Breaststroke

Bike PM

 

Planned (Time: 0:26, Stress: 17)


 1x26' Zone 3+ (140 - 141 bpm)

Actual (Time: 0:26, Stress: 17)

 1x26' Zone 3+ {143}

Thursday - 08/14/2014

No workouts, rest!
 

Friday - 08/15/2014

Swim PM

 

Planned (Time: 0:42, Stress: 1700)

 WU: 1x400   warmup

 Repeat 2 times
    3x200   RI: 30" paddles cruise (4:03 - 4:07) [2:02 - 2:04]
    Rest: 1'

 WD: 1x100   easy

Actual (Time: 0:39, Stress: 1700)

 WU: 1x400

 6x200   RI: 30" {3:55,3:56,3:56,3:55,3:56,3:55}

 WD: 1x100

 

Run PM

 

Planned (Time: 0:26, Stress: 20)


 1x26' endurance (10:12 - 10:31)  

Actual (Time: 0:26, Stress: 27)

 1x26' {9:29}

  2.74 M

Saturday - 08/16/2014

Bike AM

 

Planned (Time: 1:55, Stress: 73)


 1 hr 55 mins Zone 3+ (140 - 141 bpm)

Actual (Time: 0:00, Stress: 0)

Skipped workout - Was suppose to wake up early & go ride @ HCC with the club... Then on Friday evening I decided to go to the Xterra race on Sunday so I rested.

Sunday - 08/17/2014

 

 

Run PM

 

Planned (Time: 1:20, Stress: 62)


 1 hr 20 mins endurance (10:12 - 10:31)   

 

Actual (Time: 0:00, Stress: 0)

Skipped

XTERRA Cameron Park Off-Road Triathlon