Another long training weekend

We have another big training this weekend. Century ride on Saturday and 19 mile run on Sunday. The weekday stuff was pretty much the same. The only different was the swim, it was longer. Monday was 4000 yards and Friday was 4200 yards. Friday's mainset was 6 X 500 with 30 second rest. That's a lot of swimming, plus I had to time myself. I didn't normally wear a watch but since I had to time it, I started looking for my watch. I couldn't find it. It drove me crazy when I misplaced something. Finally I found it in the bathroom's drawer that I already looked twice before. I didn't understand why I didn't see it there the first two times.

This IM training started to get to me. I was tired not all the time but almost all the time. I went to bed at 8PM like a 7 year old in order to get up at 4:30AM and start working out at 5:30AM. Weekdays were relatively easy. I worked out for 1.5 to 2 hours. Piece of cake. Weekends were a different story. After I got home on Friday, I started getting the biking stuff ready, made sure I had everything packed. I mixed my bottles and put them in the fridge. I laid out my bike jersey, shorts, arm sleeves, calf compression and socks. I put shorts and shirt to change after the ride in another bag and packed post ride recovery food and drink. This Saturday I had to get up at 4AM because I was meeting with Karen, Lauren and Beth for 6:30AM start time. They are training for IM Louisville which is on the same day as IM Canada. I don't envy their race because it could be hot and humid, plus no offense, it's Louisville, not as pretty as Penticton, British Columbia. But I was jealous of one thing. Mike Reilley, the voice of Ironman, will be in Louisville. I wanted to hear him say "Monika Nelwan, you're an Ironman..." when I crossed the finish, but he probably butchered my name anyway, so did it really matter? I decided to join them because my usual training partners were going to start at 7:15AM. When the temp was going to climb to 96F, I opted to start as early as possible. The two groups were riding at Silk Sheets, so I was pretty sure I was going to see them.

I got to the park at 6AM. It was still dark and I saw a deer crossing the street a few miles from the park. I got my stuff ready and it started raining... really raining? It wasn't in the forecast, well just 30% chance. Anything less than 50% didn't count but this one did. It rained for 15-20 minutes and stopped. We all had to ride 100 miles. The plan was to ride the 31 mile loop 3 times. The second one, just to add some excitement, was going to ride the loop in reverse, and also since we were still short 7 miles, we needed to add a short stretch on the second loop. The goal for me was to ride steady and stop as little as possible, that was why we hid a cooler for our bottles by the park. That way we could stop really quick and got refilled after each loop.

I started riding slow, maybe a little too slow. After 10 miles, I picked up my pace a bit. I carefully planned my calories, so I wouldn't bonk like the last 80 mile ride at Silk Sheets. I had to finish 2 bottles each loop, plus eat an Apple Pie bonk breaker. If I couldn't finish two bottles, I had to add gels. I saw a deer again crossing a field. That made me nervous. I always remembered about Matt Lauer, the Today's show host, that got into a biking accident because he was trying to avoid a deer. I pretty much rode by myself the whole ride. I rode with Beth and Jim a little bit but that was it. I finished the first loop and saw Katie and Beth a few minutes later. Katie and her husband, Carlos, were kind enough to SAG for us. I didn't think I would need anything but it was nice to see people that I knew. It was for safety reason also.

Deer in Georgia need to be trained like this one

I rode the second loop backward. It was funny that the back to back hills on the second part of the course were now easier. Some stretches that looked flat were harder. I saw a Bambie on the side of the street. It got hit by a car. Sad. When I was riding the 7 mile stretch, I saw Sarah, Eric and Susan. They rode the upper loop twice. I saw Karen on the side of the street stretching. She said she was fine when I asked her if she was okay. I got back to the park at mile 69. It was perfect to ride the third loop to round up the century distance. The temperature was getting hotter. I chatted a bit with Ellen, who was sagging also, Katie and Carlos. I wish I could've stayed with them and forgot about the last loop. In mind, I broke out the last 31 miles by turns. From the park, the first goal was to ride to the Cedar Grove intersection, Rico store, Jim Starr, the Fire house, and the green roof top farm house. It helped mentally. With 15 miles left to go, I felt so excited. My legs were fine. I felt pretty good. Nothing was hurting. I started doing the countdown with 10 miles to go. I got back safely to the park. I was so thankful for a safe and not so painful ride. I felt great, maybe because it was the adrenaline too, that thought I could really ride 12 more miles to get to the race distance. I racked my bike and got a water bottle to take for the 20 minute transition run. I froze the bottle the night before and it was really nice to sip iced water during the run. I poured half of it on my head.

After I was done with the run, I stayed with Katie and Ellen while stretching, hydrating and eating. It was a little cloudy so it wasn't as hot as before. I found out that Karen had a problem with her back and leg. It sounded like a pinched nerve. Susan later came in and just wiped out. Her HR was high and she felt no power on her legs. Richard, who joined us on the second loop, couldn't control his HR. It was a rough day for these guys. I hung around a bit and drove home. I had to get ready for tomorrow's run.

I woke up around 5AM and got ready. I left the house an hour later. I drove to Riverside Park, my usual place to start the run. The GA 400 ride was also on the same day. I would have some companies as I was running on Riverside and Eves. The first 5 miles were pretty easy. Around mile 10, after running on the hills on Eves, suddenly I felt no power on my left leg. It was weird. No cramps or pain. The power just went out. I kept running but I knew I changed my gait since I was dragging my leg a little bit. I stopped and stretched my calf. I didn't know what was wrong. It was so weird. I tried to run again and still had the same problem. I went to an empty parking lot. I laid on my back and stretched my hips and glutes. My logic was the hips and glutes power the legs to run. If there was something that caused this, it would have been this area. It didn't feel extremely tight or painful. Nothing was alarming. I decided to run again. This time it felt much better. After a mile or so, it felt normal again. Whew.

The last 3 miles of the run were hard. I just wanted to be over so bad. The schedule said 3 hours or 19 miles. I couldn't finish 19 miles within 3 hours. I thought I may end up with a quarter mile short by the time I got to my car. Normally I would circle the parking lot a few times to make up the difference but I wasn't planning to do that today. I didn't care. I was over it. Miraculously my Garmin showed exactly 19.0 miles two feet away from my car. I couldn't be more than happier. So ready for the last recovery week next week!

What? Still 3 miles to go?

Hotlanta

I moved to Atlanta in 2006. I had hot humid summer for several years now but nothing was like this weekend. It was a record breaking week for Atlanta and other parts of the country. The high of the day would be 105, with heat index 108 on Saturday. I had 95 mile ride on Saturday and 18 mile run on Sunday. Nice! I started planning my nutrition since Thursday. Mary sent an email to all her coached athletes on Friday. The summary of the email was listen to your body, don't do anything stupid (as far as focusing on the distance and ignoring what your body was telling you), hydrate and hydrate.

Real pic from the zoo. Even the polar bears felt the heat.

I met up with Eric and Sarah at the Sosebee bike park at 7AM. The plan was to ride the 66 mile route and 31 mile route. We were going to take a little shortcut in the beginning so at the end, the total miles were close to 95. My plan for the first loop was to stay conservative and stick with Sarah and Eric. I've been riding with them long enough to know what they were steady cyclists. It may feel a little slow in the beginning but that was fine, especially for a day like this. The first few miles were great. The temperature was perfect. I felt a little breeze. It was crazy to know that it would be 30F warmer 4 hours later. I felt great throughout the ride, didn't push hard, took it easy on hills and drank a lot. The last 5 miles of the ride, Eric dropped his bottle and I continued riding. I got to the park and they weren't behind me. I rode back and found them on the side of the road. Eric had a slow leak. He was changing his rear tire. I sat underneath a tree and felt comfortable. at one point, I thought I could nap there. The tire changing took much longer than anticipated. We decided to put some air in it and rode back to the park, which was just a couple miles away.

After a couple times of trial and error, we found out that the problem was on the tire itself, not the tube. Using a dollar bill or a Powerbar wrapper was his best bet, hoping it was going to be good enough for 31 miles. At this point, it had been over one hour since I stopped. By the time he was done fixing the tire, we would start riding again at 1PM. I checked the temp on my iPhone, 105F by 3PM. I didn't know what to do. Should I call it a day? go home and ride 1.5 hours on the the trainer? It would be stupid to wait and ride 31 miles in this kind of condition. That was assuming we wouldn't have more tire issues.

I called Mary and explained the situation. She said, just call it a day. 65 miles were good enough for today's ride. Go home, hydrate, and get ready for tomorrow's run. Even though it was hard not to finish and felt like a failure a little bit, I knew that was absolutely the right thing to do. I told Eric and Sarah that I was leaving. I didn't ask them what they were going to do. It was their own decision.

I got home and slept for 9+ hours that night. I was shooting for 6AM start time. I got to the Riverside park at 6:15AM. My plan was to run 6 miles on the trail toward Willeo and back to the car, and then run 12 miles on the loop that I created. I had never done it so it was a little bit exciting. From the park, ran to Eves, Scott passing the Centenial High School, then to Nesbit Ferry, turn to Old Alabama, back to the park. For sure it was hilly, but I felt good, just came out of recovery week last week and had a shorter ride yesterday. Canada course was hilly anyway, so I had to get out there and tackle the hills on the training.

I hit Mile 12 at the Shell station on Holcomb Bridge. I refilled my bottle with Coke. I love Coke on the run course. The sugar and caffeine helped. The last few miles were hot and I was the sidewalk with hardly any shades. When I was on the trail again, my Garmin said 17.4 miles. I finished strong for the last .6 mile. I stopped exactly at 18 miles even though I was a half a mile from the car. I did my cool down and walked back to the car. It was a solid run. 18 miles at 9:41 pace.

Tri for the Shelter, Rome

This week was a recovery week but it wasn't totally relaxing because I had Olympic distance tri on Saturday. Our group was split. Susan was going to do Eleven Lake Oconnee tri. The rest of us signed up for Tri for the Shelter in Rome. I would have done Lake Oconnee but it was so expensive. $60 more expensive than the Rome tri. Plus it was half an hour further than Rome. The race started at 7:30AM but the transition opened at 6AM. I went to Eric's house to carpool at 4:15AM. Super early. Funny when I got there, I saw Eric and Sarah wore the Up the Creek without a Pedal shirts. I did too. Great minds think a like.

We left the house around 4:30AM, made a quick stop at a Carterville's gas station to go potty. We were the first few cars that got there at 6AM. The road was smooth. The lake was owned by Georgia Powers. They just resurfaced the roads around the area. Nicely done. This race was the smallest race that I ever participated in. Roughly 50 athletes. It didn't surprise me to see that the bike racks were assigned by age group. It was so cute. After I set up my stuff, I went to see the swim course. The water was so warm. On the beach, I noticed there was a lot of geese poops. Yuck. But I didn't see a single goose. I came to find out that they lit fireworks before the race, so the geese weren't near the swim course. I swam a little bit to warm up. The water was pretty nasty. One of the race organizers said that they tested the water for e coli and something else. Obviously they passed. I brought my speed skin with me but I wasn't going to wear it until I got done with the warm up. My tri top, even though it was tight, swayed a little bit in the water. There were quite a few athletes also wore their speed skins. Serious athletes. I bought it because it was on sale on Bonktown. I paid $40 but the original price was close to $300. 

The swim start was time trial. We lined up according to our race number. I was number 25, right in the middle. I felt pretty good throughout the swim. I felt better in sighting. I went buoy to buoy, just focused on that. It was a mile swim, a little longer than an Olympic distance, I finished around 32 minutes. The run to the transition was a little long. At the end, my swim time was 33 minutes. It was not bad but I would like to be faster. I guess I just needed to work harder in the pool. The feedback from the tri camp was really helpful. Seeing myself swimming made me realize the mistakes I made and learned to fix them.

I got on the bike and saw my HR was 163. That was zone 4. It was way too high. The first 10 miles of the ride weren't easy for me. I felt uncomfortable and even skittish on the bike. I got on aero a couple of times and felt I was going to fall over. It was a weird feeling. My legs didn't have the same power even though I was riding only 15-16 MPH. After 10 miles, I felt more comfortable and things were getting better from that point on. My average speed was 18.1. I started my run feeling fresh. Started with 8:30 pace. It was a little too fast. After a couple of miles, my pace was around 8:45. The run wasn't hard but it was hot. We were on the road. Out and back. 30% shaded, 70% baked. Towards the end, my HR was 164. I felt great and pushed the pace a little bit at the end. My overall run pace was 8:41.

After the race, I had a buyer's remorse. I felt I wasn't performing well. I didn't have certain expectation but felt I should have been faster on the swim and bike. I talked to Mary after that. this was her reply to me.
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From: "tricoachmary@comcast.net" <tricoachmary@comcast.net>
To: Monika Nelwan <monikanelwan@yahoo.com>
Sent: Tuesday, June 26, 2012 8:49 PM
Subject: Re: Race

Monika, your race was a VERY strong effort.  I looked at the competition.  Not sure if you know who was in front of you, but they were some studs.
Your swim was solid.  All of the swim times were slower than the average Oly time, so you are right to think you can go faster.  I would anticipate a 1:14-1:18 swim at Canada.  Some of that will depend on the crowd you get stuck with.
If your heart rate spikes after the swim, it can save you time to spin easy for a few minutes to bring it into zone.  Keep some pressure on the pedals, but stay out of hard gears.
It seems that you are learning how to put it all together and you are getting very good at it.  You had a very good race.  If you look back at your training calendar you will realize that your legs and body should have been shot.  Two very hard weekend preceded your race. Despite that you came out with a good result.  There is no telling what you will do when you are well rested!

Mary Doyle Smith, PT, OCS
Velocity Spine and Sports PT 770-792-7522
Doyle/Smith Tri and Cycle LLC 404-379-6191
USA Triathlon Level I Certified Coach

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Sometimes this was what I needed. A confirmation that I was on the right track and I was putting my best effort.

Big Training Block (Part 3) My First Century Ride

A couple of days after I got back from Blowing Rock, my A/C unit was dead. I checked the electrical box, the furnace circuit breaker was tripped and I couldn't reset it. I called an electrician and found out that it was tripped because of the A/C unit. I scheduled another appointment with a heating and cooling company. The verdict was I needed a new one. The compressor was broken. For an 11 year old unit, it wasn't worth it to replace the compressor, may as well get a new one. The timing for a broken A/C was never right. The temperature was creeping up and it was impossible to stay in the house, so I stayed in Rebecca's house in the mean time. Work was busy, scheduling different companies to come to give an estimate, keeping up with mid week training were hard. Oh yeah! Forgot to mention that I had a century ride on Saturday and an 18 mile run on Sunday.

The only good news this week was the weather on the weekend was super awesome. High 60's and mid 80's. Couldn't ask for a better forecast. The century ride that we were going to do was Jackson County Brevet. I heard about this ride from a couple of co-workers, Doug and Carlos. They loved the course. Susan, Sarah and Eric were doing it too, they also did this ride last year. Riding 100 miles wasn't too terrifying especially after riding 84 miles in the mountain. It would took me the same amount of time for that distance. I knew what it was like sitting on the bike for 6+ hours.

I drove up to the ride by myself. I left a little too early from home and got to the start a little before 6AM. The ride started at 7AM. Even though I had 8 hours of sleep, I was a little tired when I got there. I went to a nearby gas station and bought a 5 hour energy drink. A dose of caffeine was perfect. It seemed taking a long time but finally we wheeled down. One thing that I didn't like about an organized ride was the start. Imagine hundreds of cyclists rode 1-2 feet apart for the first 10 miles or so. It drove me crazy. I had to go around people and couldn't keep my eyes off from the people in front of me, just in case they were slowing or stopping.

Finally after the first water stop, I had a little more room. We wanted to stop no more than twice. The first stop we made was at Mile 38. The theme of the water stop was Hula. A couple of male volunteers wore  hula skirts and coconut bras. The rest of the volunteers had a lei around their neck. After a bathroom break and refilling the bottles, we were off again. The terrain was rolling with just a few steep hills. One time I looked at my Garmin, it was 67 miles. I thought to myself, my ride was done, had we signed up for a metric century. We made another stop at Mile 70. They had watermelon. It was perfect for a warm day.

The last 10 miles of the ride, we were heading back to town. The traffic picked up a little bit. I got stopped behind a red light. Susan, Sarah and Eric were ahead. A few miles before the finish, I saw Susan on the side of the street. She was waiting for me. How nice! Eric and Sarah were ahead but they stopped and we all finished together. They said since it was my first century ride, they wanted to finish with me. They were so sweet.

The last few miles

Final Turn

The next day I ran 18 miles. Honestly I didn't know how I got through it. I was putting a foot in front of the other. The last mile I picked up my pace and ran sub 9 min pace. I guess I was sandbagging a bit. After the run, I met up with Eric, Sarah and Susan at Sarah's neighborhood pool. They ran at the park. We went to to Moxie, a burger joint that was pretty hip. I had an Angus burger with fried green tomatoes with pimento cheese. Dessert was King Pop's chocolate sea salt. Well deserved meal!

Big Training Block (Part 2) Blowing Rock Tri Camp

The view during the ride

Before I knew it, it was time to leave for the triathlon camp in Blowing Rock, North Carolina. Mary first mentioned about the camp back in January. I was looking forward to it. Karen always talked about the epic weekend. She thought it was awesome. She went with the Iron team last year. The camp started on Thursday. Katie and I drove up on Wednesday. Leaving at 10AM from here was a great idea. It gave us time to eat lunch, relax a bit and get ready for 4 days of multiple workouts. We arrived at Zap Fitness around 3PM. The drive was pretty easy. Blue Ridge Mountain was pretty. The weather was pretty cool, around 60F. I wasn't going to bring a jacket but I was glad I did. We were the first ones to arrive. A couple of hours later, Karen, Lauren, Mary and Mike came. I had no idea how long we were going to ride tomorrow. Mary wouldn't tell me. I was begging a bit since I messed up on nutrition last week, so I needed to know exactly how many bottles, gel and solid I had to prepare. The goal for tomorrow's ride was to nail the nutrition. It wasn't a great feeling when the only thing that you could think of was, when this ride was going to end, while you still had 30 miles to go. Katie told me they rode 6 hours last year, so I was mixing my bottles with 6 hours in mind. That meant I had to consume at least 1200-1300 calories.

We met up with Susan and Sarah at an Italian restaurant for dinner. The food was great. I was so hungry and ate a big plate of pasta and meatballs. Right after dinner, they hurried back to the cabin. They talked about Mary's brand new bike. I knew they were going to do something evil because they were giggling and looked so excited.

Marking Mary's brand new custom bike

On Thursday morning, I got up at 5AM. We had to be ride-ready by 6.30AM. From the cabin to the start of the ride was less than 5 miles away but the climb was steep and long. We decided to drive to the start. The plan for the day was to ride for 6 hours. From the start, all of us would ride to the south for 45 minutes, turn around and go back to the start, then ride to the north for 45 minutes, turn around and ride back to the start. Repeat. That summed up to 6 hours.

  

I enjoyed the ride. Pretty much I rode by myself almost the entire time. I rode with Susan the last loop.  Look at the view on the background. Gorgeous! Climbing the last hill after riding 80 plus miles was a torture. As I was climbing, there was a hiker that oddly stroke a conversation with us. He asked if I've done this ride before. I said no. He told me that I would be sore tomorrow. Thanks, bud! Had he known what Mary planned for us the next day

After the ride, we went back to Zap fitness and ate lunch. I tried to take a nap after that but didn't have enough time because it was time to swim. I brought Mio Energy with me, so I was drinking that the whole time. I needed an extra dose of caffeine. Mary and Mike took turn taking a video of us swimming. They would review them and gave us feedback the next day. We ended the day by going to dinner separately. I just wanted to go to bed. I didn't care about dinner. Since I was carpooling with 4 other people, I couldn't do that. We went to Mellow Mushrooms. It was good but their service was not fast. I finally went to bed around 10PM.

Day 2 was a long run. It was 3 hours long. The great thing was, after the run, we didn't have any other workout. Awesome. We drove to Cone Manor. It had a bunch of trails. Everybody was going separate ways. Some went up and some went down to Bass Lake. I was with the latter group. Again, I ran by myself the entire time. Running alone didn't bother me. I've been doing that since January. I had a bottle with me and left another one at the beginning of trail. The trail was quite, serene but it was rocky. I hate running on an uneven surface. Plus, there was a lot of horse manure on the trail. Apparently there was a horse barn and people would ride their horses on the running trail. Bass Lake was beautiful. I think that was the only area that was flat. Too bad the trail around the lake was only a mile or so. I wish it was longer. I ran on the maze and circled the lake a couple of times, then decided to run up. Even though I was very careful to watch where I was stepping, I mildly twisted both ankles. It wasn't bad but I was nervous. I got back to the top, went to bathroom and refilled my drink. Crap! I still had an hour. I had no choice besides running back to the Bass Lake to kill time. Running back to the top was awful. At this time, every incline was more painful than before. I had to walk several times. Finally I made it back to the parking lot. Half of the group were already there.

Cone Manor Park

After the run, I went to the creek by the place we stayed and soaked my legs in icy water. It was cold. I accompanied by Lauren, Scott and fish, that tried to eat our toes. We also had a stretching session that was led by Mary.

My hamstring... my poor hamstring...

In the afternoon, we had a one on one swim video review. Everybody had homework to do. Swimming was the biggest challenge for most of us. It didn't matter how good you were or how long you had been swimming. There was always room for improvement. Dinner at Zap Fitness was awesome. We had salmon with mustard sauce, green beans, red quinoa and rice and caramel raisin oatmeal cookies. Yum!

Day 3 schedule was 3 hour ride and 1 hour run in the morning and followed by 1 hour swim in the afternoon. Honestly it was like a ground hog day from day 1. The view was gorgeous. I rode by myself the whole time. You were either up or down. After the turn around, I decided to get off the bike and took some pictures.

At the via duct

After finished the run, I took a different trail to run. I ran to Flat Top mountain. It wasn't flat at all but the view was amazing. I could see the city of Boone or maybe Blowing Rock from the top.

I took less than an hour nap after I was done. It was so hard to get up but it was swim time. Instead of swimming for an hour, we did some dry land exercise for a good 15-20 minutes. Some planks, crunches, Superman, basically abs and back strengthening.

That night we went to dinner at a local restaurant. The food was good. Then, we got back to Zap Fitness and had wine and ice cream (these were left over from the previous night). To replace the amount of calories that we burnt, we did eat a lot.

Day 4 agenda was a one hour ride, packed up, drove to a lake in Tennessee and head home to Atlanta. The open water swim was my least favorite part because there was really no safe area to swim, too many boats and jet skis around. There were too many geese. You could tell from their poop on the beach. We still managed to swim continuously for 50 minutes. We said our goodbyes to other teammates and coaches. It's been a great training up in the mountains of North Carolina.

Driving home

Training Day Motivation

Today I found this race day motivation on Linsey Corbin's blog (She's an American pro triathlete that just won IM 70.3 Honu)... It's really cute. This is what I need to listen to when I bike or run.

What I Am by Will.i.am
If what I am is what’s in me
Then I’ll stay strong - that’s who I’ll be
and I will always be the best
“me” that I can be.
There’s only one me, I am it
have a dream I’ll follow it
It’s up to me to try.
Oh! I’m a keep my head up high
Keep on reaching high
Never gonna quit
I’ll be getting stronger.
And nothing’s gonna bring me down (no!)
Never gonna stop, gotta go.
Because I know
I’ll keep getting stronger.
And what I am is thoughtful
what I am is musical
what I am is smart
and what I am is brave
what I am is helpful
what I am is special
There’s nothing I can’t achieve.
Because in myself I believe in oh…
Gonna keep our heads up high
Keep on reaching high
Never gonna quit
Just keep getting stronger.
And nothing’s gonna bring us down (no!)
Never give it up, gotta go.
Because I know
I’ll keep getting stronger.
What I am is super
what I am is proud
what I am is friendly
what I am is grouchy
what you are is magical
what you are is special
There’s nothing I can’t achieve.
Because in myself I believe in oh…
Gonna hold my head up high
Keep on reaching high
Never gonna stop
I’ll be getting stronger.
Nothing’s gonna bring me down (no!)
Never give it up gotta go, oh… yeah…
I’ll keep getting stronger.

Big training block (Part 1)

The way I get my workout schedule from my coach is through Training Peaks. It's a great tool. As an athlete, I see my schedule for the week. I enter the completion time and post activity comments to keep my coach in the loop. After last week's recovery week, the next training block is getting tougher. This weekend's long ride was 80 miles and long run was 17 miles. The following week we are going to the tri camp in Blowing Rock, NC. The following weekend is a century ride. My first one ever!

I was dreading the 80/17 workout, more so on the bike than the run. Biking is always a challenge for me because I'm not fast but I work hard at it. I did get better each year and especially this year since I started taking Will's Ultimate cycling class in Jan-March. We rode at Silk Sheets. There were quite a few people that joined us. Susan, Kevin and I were the only ones that rode 80. The rest were 50-60 miles. Ellen was so kind to SAG for us. I would say the first 40 miles were fine. I would like to stop less often but since we were in the group, we regroup 3 times in the first 40. That's a mistake for me. I don't like stopping that many times. I should have gone by myself. The second 40 were painful. The wind picked up. At times, I was scared to be on aero but the wind was gusty. Mentally it was so hard to talk myself into riding faster and picking up the cadence. I was so glad when it was finally over. It took almost 5 hours to ride 80. After I got home, I poured the excess fluid from my aero bottle. It turned out, after I counted, I only took 180 calories per hour. Way too low. I put my comment in Training Peaks. I looked at my notes from 2 weekends ago when I rode 70 and I felt much better and faster. It was 230 calories per hour. No wonder why the day went badly. Lesson learned. Mary caught on that too. She emailed me and asked to get the calorie intake to at least 200. I couldn't agree more.

First SAG stop

At Mile 60

I went home, took a shower and ate. I have not been taking an ice bath after a ride. I think rolling, stretching and drinking a lot fluid after a long ride help me more than ice bath. I was following IM 70.3 Honu. I was rooting for Linsey Corbin, an American pro, and she won. I didn't nap after the ride, I felt tired at 6PM. I decided to go to bed at 6.30PM. I didn't feel like eating dinner because I was still full from lunch.

I got up a couple of times and went back to sleep. I was finally up at 5.45AM. I went to Riverside Park around 7AM. The plan was to run the 8.5 mile loop twice. That way I could refill halfway. I turned on my Garmin and the battery was low. Crap! I thought I would have enough power from yesterday's ride. It was weird to run without a watch. I had no idea what my pace or HR were. I ran based on how I felt. My legs were fine. I just felt scared about how I would feel 10 miles from now. It was easy to talk myself down. Running by yourself for 17 miles. I started a little pity party, then I kicked myself in the butt. Stop it. You're healthy and can run. Today would be another great run. After 3 flat miles, I started running on Eves Rd which was hilly. It was up, up and up. Martins Landing was hilly too and the downhill part wasn't a pleasant downhill. It was the one that you had to keep your torso up and brake using your hamstring so you won't fall forward. The first loop was good. The second loop was hard on hills, which was expected. I walked a couple of minutes on the steepest hills. I wouldn't run this loop twice ever again. It hurt. The last few miles I found a second wind and picked up my pace.... or I think I picked up my pace.... The greatest moment was I saw my car. That's my finish line!