August 2013 Lessons Learned

August and September are focused on running miles while maintaining or slowly increasing swim/bike miles.  My foot with a 60mm pin and screw are sending me alarm signals after 10 miles. So, after reading blogs from marathoners and ultra runners with feet issues, I decided to invest in a pair of Hokas.  I'm loyal to Road Runner Sports but they don't carry this brand.  It is probably because they look ridiculous but, my hardware is still dissolving so I felt I was reaching my pain threshold too soon and suffering until mile 13.  I really wondered about achieving my marathon goal without crying/limping at the end of September so I decided I would try these expensive clown shoes which I found at Running Laces. Geez I even had to go up half a size!

I immediately found relief with these shoes as the forefoot padding is excessive and yet amazing.  I ran a total of 96 miles in July before Hokas and running 13 miles or less at a time. In August. I will run one 14 miler, two 16 milers one 18 miler, and the 10k hilly trail run at the Chula Vista Challenge in August for a total plan of 124 miles. My longest run is planned for Sep 1 for 21 miles. I used the 5/1 ratio by Galloway on the long runs over 13 and that also really helped train long distance by allowing a little recovery for my foot throughout the distance.  I think I will try 4/1 for the 18 and 21 miler to try to hold my pace better.  My shorter runs during the week are without a break and I am able to run sub-10minute miles now. I am once again looking forward to the Half Moon Bay Marathon on September 29 - my 50th BD present to me! Below is the elevation of Half Moon Bay's "26.2 Miles of Running Heaven™"

The race course will run along the Pacific Ocean coastline, with breathtaking views of many landmarks including the Pillar Point Fishing Harbor, the Ritz-Carlton Half Moon Bay, Point Montara Lighthouse and the world-famous Mavericks big-wave surfing area. 

 

All of August, I watched the weather, begging the weather Gods to be gentle this year for the Chula Vista Challenge Olympic triathlon.  Last year, it was hotter than Africa, I was totally dehydrated, and felt like a raisin on the run.  This year hit the perfect 72 degree mark! This is my repeater Olympic level race to check on my improvements year over year.  This is the 3rd year and I am in a new age group which is even better!  Finally I am young again in the 50-54 age group! Marcus was in wave 2 and I was in wave 3 so I had exactly 3 minutes to catch him on the swim, then I would never see him again soon on the bike! He was healthy for the first time too so he would stay strong on the run for sure.

The one thing I know about the South Bay Marina is the water is warm and glassy at 6am but the beach is rocky. This is bad for the hardware foot so I wore one aquasock for extra protection. This is a beach start so you have to run into the water hoping you can tolerate the rocky path, or you just bellyflop and start swimming within inches of water! 

So yellow cap Wave 3 was every woman over 40... which I thought was funny because we were basically separated by childbearing years! Below are some of my lovely over 40 ladies in the same blood, sweat, and tears cult!

Oh well, at least the men were in the wave BEFORE us this time! I had no climbers during this swim!  Still there was just one SURPRISE!

I felt solid on the swim although as usual I had to correct my swimline twice which made me swim longer.  When I did swim straight I actually ran straight into a buoy which disrupted my rhythm! Anyway just before the last buoy, I saw Marcus on my left.  We are both left side breathers so I GENTLY touched his right arm just to say "HI I caught you!" and then I found out what it was like to be STIFF ARMED so hard that I actually flipped almost to my back with his force!!!!  Holy crap!  It was fight or flight at that point so I hauled ass and beat him to T1! He didn't know it was me until he looked up and saw my double cap and feet kicking frantically but we had a pretty good laugh about it after the race! Wow, co-ed swimming can be dangerous even next to your spouse!







So I worked fast in T1, the aqua-sock was just enough padding to be able to run pain free up the beach to the bike, and I had a nice little end spot and curb by my bike so I could get the feet cleaned up easily for the bike. At my age, comfort trumps speed. I was ready to tackle the hills of Chula Vista and see if my hill work had made me stronger!

As I mentioned in a previous blog, I have been thrilled to be included in Saturday Ride With Javi group rides.  I've met the sweetest, most supportive cyclists and the rides are challenging as well.  It was such a pleasure to see the leaders volunteering at the Uturn on La Media handing out water and taking pictures.  It really gave me inspiration and warmed my heart to give my best since they were giving up their own time for others. I am so proud to be one of their "turtles".  They have welcomed Marcus and I with open arms from the first day we met.  I can't wait to wear the new women's pink Turtle bike jersey in September!

The bike ride was hilly OF COURSE (that's just how they roll in Chula Vista!) and so I pushed hard for the first 10 miles before the 1st hill and averaged 18.4.  I was a little disappointed because my goal was 17.5 overall and knew I would surely drop over 1mph in the next 15 miles of hills.  I gave it my best and on that last sharp hill I stood up and really emptied my tank as I saw my average pace drop to 16.9.  With about 1/2 mile left, I pedaled as fast as I could to see the watch flip to 17mph average. I released the bike to the awesome volunteer in T2 and ran so fast through the bag pickup that I missed my bag handoff the first time!  I was so ready to run!  Last year, it was too hot.  This year, I was prepared with my own fuel belt with water, GU, and a sponge.  None of it was needed this year with perfect weather but still having water when you want it was a gift! Marcus even used the sponge on the run to cool down. The last two years of this course, I was unable to run steady.  The heat and hills were too much and I had to stop often.  This year, my Hokas were my best friends (and the weather) !  I met my goal and never stopped running this time. Marcus saw me in the finish line chute and encouraged me to empty my tank and that I did.  Because of the stiff arm frantic swim finish and the push to charge the finish line, I have to thank my husband for helping me beat him overall by 36 seconds! Thanks Babe!  I beat my last year's finish by 9 minutes!  I placed 2nd on the bike in my age group too.  It was a good solid performance.  Hill training is definitely paying off!  I hope I get a payoff for the HMB Marathon since the first 10 miles are hilly!

Aug 17 was the train ride to San Juan Capistrano with "Ride with Javi".  The weather was perfect.  For $40 an amazing group of volunteers took care of everything!   92 bikes were blanketed and gently carried in an enclosed Uhaul to SJC and when we arrived, all the bikes were upright and ready to roll!  So impressive!


We decided for the B group which took longer but was more relaxing since I had to run 16 miles the following day.








We cycled the gorgeous coastline, cruised through Camp Pendleton to pose for group photos, stopped at the Oceanside Harbor for the bathrooms and refills and then headed to the new Trek Bike shop in Solana Beach where a smorgasbord of food awaited for us! We wrapped up the day with a quick stop at the Pearl Izumi outlet in Del Mar with 30% off discounts!

Ride With JAVI!!!!

Just the GIRLS!!! GO PINK PEDAL POWER!!

 

We had a terrific riding day for 76 miles and then there was the RUN on Sunday... Ugh.  We did sleep in until 8am but Marcus only had to run13 miles since he is running the half marathon where I had to run 16 as I approach my Marathon deadline.  It wasn't my best 16 miler but yet, I got it done with the Galloway 5 min/1min ratio.  When I had to run my last 3 miles , Marcus captured my feelings appropriately as I passed him lounging in the parking lot! 

 

Overall, I'm so happy the weather in August has been so beautiful because if I'm running forever then at least it's not as if I am doing it in Africa! Let's hope it stays cool!