Ironman Lake Placid – Race Recap (Part 2 of 2)

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If you are jumping in now and haven’t read Part 1 you may want to go check it out. It will tell you how the swim and bike portion of Ironman Lake Placid went for me. This post contains the finale of Ironman Lake Placid, THE RUN!

T2 (bike-to-run transition)
Time: 5mins. 36secs.

I opted in T2 to make a complete outfit change out of my triathlon shorts and into a clean pair of running shorts. I was afraid of chaffing issues from the tri shorts that were drenched in sweat and covered in salt my body had poured out.

The changing tent this time was a lot less crowded than during T1. I ran in and found a plethora of empty seats so I sat down and started to do my thing. As soon as my butt hit that seat I had a wonderful volunteer there asking me if I wanted help and what she could do for me. I explained that I was making a complete outfit change and so she started to grab out my clean clothes and hand me things as I asked for them. I opted to take off my calf sleeves due to the heat and she even helped pull those off! The volunteers were so amazing! I toweled off my sweaty self, threw on clean shorts, my Multiple Myeloma tech shirt, a hat and my race belt and I was off! I chatted with a friend who had sat down next to me in transition and we wished each other well. I told her she’d see me again as I was sure she would be passing me on the run. The volunteer took care of my stuff even going as far as putting all the clean stuff that I didn’t use back in my giant Ziploc to keep it separate from the dirty bike stuff I had just taken off. Again, THANK YOU VOLUNTEERS!

 
The Run
Distance: 26.2 miles
Time: 5hrs. 29mins. 18secs.
Average Pace: 12:34 mins/mile

The run was brutal, especially the first loop. The sun was bright, there wasn’t enough shade and I was miserable. While my splits may not show it I was hurting the first 3 miles of the run and I knew if I didn’t figure out what my body needed I was going to be spending a really long time out there on the marathon course (as if 5.5 hours isn’t long!). After doing a full scan of how I was feeling I concluded that I needed to take in more calories and more electrolytes so I grabbed oranges at the first water stop and Base salt from the tent and ice cold water. From there on that was my pattern. Orange slices saved my day, they tasted so amazingly good and were the perfect amount of sugar to keep me going. I’m not a huge Gatorade fan so I didn’t take Gatorade very often, only when I really felt like I had maybe drank too much water and needed to replace electrolytes. My run was a pattern of run when I can, walk through the water stops, walk up the hills, and walk just because when I couldn’t fathom running. I had my watch set to show me my average run pace so I just aimed to keep that under 12:30minutes/mile if possible. The hills going back into Lake Placid are brutal, and I knew they would be, and I had absolutely no shame in walking up those bad boys.

Caught walking. Ooops. was bound to happen considering how much I walked!
Caught walking. Ooops. was bound to happen considering how much I walked!

When finishing the first loop of the run you have to pass by the chute where finishers enter the oval. What a tease to have to keep going when there were already people finishing and who had been finished for 2 hours already! Luckily, Harrison & Jason were at that juncture so I stopped for a quick pep talk from them. And my friend Allison was just across the way from the boys so after chatting with them I talked to her for a minute as well. I figured it wasn’t going to hurt my time that much to get a good mental kick in the butt that I needed to go back out there for round 2.

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Stopping to chat with H before heading out on the second loop. That’s my, “I don’t think I can do this” face.

Luckily on the second loop the sun was starting to set and it was cooling down a bit. Unfortunately the humidity did not dissipate and the air felt thick. I continued my run/walk/walk/walk pattern and was still feeling OK. I’m happy to say that throughout the entire run I never had the stomach issues that I kind of expected. I figured I was going to be running from porta potty to porta potty on the race and that never became an issue, (thank god!). I did stop a few times to use the bathroom but I think that was more because I knew I’d get to sit down!

The worst part of the run for me was between miles 19- 23. It’s odd to me that it was there as those miles are relatively flat along River Rd. but it had nothing to do with elevation at that point and all just had to do with my body being so ready to be done.


I stopped constantly to stretch out my hamstrings and made sure to take my time through the rest stops to get what I needed. They had started handing out Chicken Broth at this point and it was heaven! It was the best thing I had ever tasted during a run. Why don’t more races have chicken broth available?? I also started sipping coke through some of the rest stops during these miles thinking the caffeine could help me get to that finish line, and while I don’t know physically if it helped, it tasted great!

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About 4 miles from the finish, just past the horse show grounds, I heard cheering coming from a car waiting in a line of traffic. It was my friends Ed & Kait! They had to leave before I could finish but it was honestly a great spirit boost to see them at that point as some of the spectators had packed up and moved to the finish line to see their athletes become Ironmen. As we neared town I kept on trucking along and then we hit the hills, again. One. Last. Time. At the base of the steep hill I started chatting with a nice guy about the charity team and what not. It was a great distraction as we walked up the hill. Once we turned onto Main Street I said my goodbyes and picked up the pace again. I was determined to run to that finish line. I still had the out and back to do but it was only 2 miles and the cheering coming from the oval for all those finishing lifted my spirits. A group of my friends (including Harrison) were cheering for me as I turned onto Mirror Lake Drive for that last out and back which gave me some energy to get through that section with a HUGE smile on my face.

I think adrenaline definitely kicked in at the end. I was flying (relative to how I felt for the first 24 miles!) and soon enough I was entering the oval. I originally thought I was going to cry all the way to the finish line (tears of joy of course) but I just felt awesome. I was grinning from ear to ear and feeling good. It was such an amazing experience to cross that finish line with the crowds of people cheering you on. I can’t relate it to anything I’ve ever experienced before.

Happy to be crossing that finish line!
Happy to be crossing that finish line!

As I crossed the line 2 wonderful volunteers were there to “catch” me and make sure I was steady on my own 2 feet. And then out of the blue appeared Jason who took over! It was so so awesome to have a friendly face at the finish line to help me along. I collected my finishers gear and headed back towards the food to figure out what my body wanted. I saw a can of coke, which looked great, so I grabbed that and a piece of pizza and sat down to chill. Being off my feet was the best feeling in the world! I met up at the fence edge with Harrison and chatted for a bit before heading over to the massage tent to see how bad a line there was.

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I must admit, I was shocked that there was barely any line at all. Those people were amazing! If you do Ironman, please take advantage of the massage tent. I really think that it helped immensely with how I felt the days after the race. I had a very kind woman who took great care of me. Thank you, thank you, thank you!


When that was over I met up with Harrison outside the fence and we made our way back to the MMRF spectator’s tent to watch some friends come in. At that point I was getting cold and so Jason gave me a fleece he had and I wrapped my lower half in a space blanket and took a seat on the hill to watch people come in. After our last friend crossed the line I called it a night. As much as I wanted to stay to cheer everyone in I couldn’t (it was already 11:30PM, I was tired!). We still had to walk back to the apartment and shower and I needed to find some more food. And that’s exactly what I did. Harrison had grabbed all my gear while I was still out on the run so I didn’t have to worry about any of that which was great. All I had to do was get myself home!

I showered, I ate and I hit the sack!

It was a great day. Congratulations to all those who finished Ironman Lake Placid on Sunday July 26th. It is a day I will NEVER forget. I’m still riding high on the feeling.

Did I sign up again to do it next year? Hell no. But not because I don’t want to do another Ironman distance race. I don’t see myself ever wanting to race long races like Ironman in consecutive years. The training is so time consuming and I want to be able to spend time with my family. I have my eyes on 2017, but until then I’m planning on focusing on short distances, speed and getting my body stronger.

I’ll be back with some follow up thoughts on my race experience, but until then, thanks for following me on this journey!

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Ironman Lake Placid – Race Recap (Part 1 of 2)

A week has passed since I finished Ironman Lake Placid and I am still walking on cloud 9. I’ve talked to so many people since finishing the race and when they ask how it was my first answer (with a smile on my face) is; “Great!”. While you may think I’m crazy to believe that tackling 140.6 miles in one day can be great, trust me, it was. Yes, it had its challenges and there were many times on the run that I doubted my ability to finish, but in the end I smiled those last 2 miles and crossed the finish line feeling amazingly awesome.

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But enough about the finish, let’s go through this thing from start to finish. (This post is going to cover the swim and the bike. I wasn’t going to split it up but I realized it was very lengthy otherwise!)

The Swim
Distance: 2.4 miles
Time: 1hr. 22min. 42sec.

The morning started out bright and early at 3:30AM when my alarm went off. While we didn’t need to be up that early to actually get to the swim start I needed to get up and eat so my belly had time to digest before things got going. I had an English muffin with peanut butter and a banana. I tried to eat a second English muffin but only managed about half of it and then I sipped on a fruity protein shake while walking down to the swim start.

We got to the oval where transition takes place and I left Harrison while I went and uncovered my bike and put a few last minute items in my transition bags. As soon as I got to my bike I realized that in my haste to get out the door that morning I had left ALL of my hydration bottles in the fridge in the apartment!! A frantic call to Harrison who was waiting outside transition for me sent him running back to the apartment for my bottles. Luckily it was only a half mile away so he was able to get up there and back before transition closed. Once that fire drill was over it was off to the beach to get in line for a porta potty before swim start. When I saw the line for the bathrooms I about had a heart attack! There were a billion people waiting and I started to worry that I wouldn’t get there before the swim started! Luckily, the line moved, slowly, and I was able to get in and out and get my wetsuit on before things started. Unfortunately it meant having to push my way into the mass of athletes to try and get in front of some of the slower swimmers. I didn’t get as far up as I would have liked but I managed to seat myself in an OK position.

The mass of athletes at the swim start.
The mass of athletes at the swim start.

I didn’t have too long to wait before the cannon blast and we were off (slowly). With the new rolling start I didn’t actually get into the water until 6:46AM, 16 minutes after the swim officially started. I planned on staying a little left of the underwater cable hoping not to get caught up in the fray of people vying for it but somehow I kept getting pushed right and found myself looking down at it. While that’s not necessarily a bad thing (who doesn’t want to not have to sight during a race) I was afraid that I would run into people (literally, those swimming slower than I), or get swam over by those behind me wanting to get by.

All in all it wasn’t too bad. I held my position fairly well, tried to get on feet to make it a little easier when I could, and tried to stay away from the masses when I caught up to a group. I had hopes that the second loop was going to thin out and provide a little more freedom to swim my own race but sadly it didn’t. In fact I got slapped in the head not once but twice within the first 10 minutes of being back in the water. Not cool. Luckily it didn’t cause any issues for me but it wasn’t pleasant. It wasn’t until I made the final turn to head back towards the beach that I found I really was able to get into a steady groove for a good stretch. I was so happy to get back to the beach and be out of the water. I got the top of my wetsuit down and ran up to two strippers who easily pulled it off and sent me on my way. What a godsend they were! While some people seemed to sprint down the chute leading towards transition I took my time and did a slow jog getting the muscles accustomed to being used again.

No big issues with the swim, but glad it was over!

T1 (swim–to–bike transition)
Time: 11mins. 8secs.

The swim to bike transition starts with a quarter mile jog from the beach to the oval where you grab your bag and head into the changing tent. I grabbed my bag and made a pit stop at the porta potties outside the women’s changing tent and then headed into the tent to change.

T1 was a mad house! I found an empty chair and started the process. I swam in my triathlon shorts, calf sleeves and a sports bra so all I had to do in transition was throw on my cycling jersey, socks, shoes, helmet and grab nutrition to shove in my pockets. I dried off as much as I could, wrestled my socks on and finished the transition with ease. My transition time was 11min. 8sec. That seems long but I wanted to make sure I was all set before spending the next 7+ hours on my bicycle!

The Bike
Distance: 112 miles
Time: 7hrs. 13mins. 56secs.
Average Speed: 15.49mph

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I don’t have a lot to say about the bike. It was pretty uneventful for me when it comes to the day as a whole. Having ridden the bike course a few times in the past I knew what to expect from it. I made sure to take advantage of every downhill and the nice fast section of the course on Route 9N along the Ausable River and held back on the climbing knowing that there were a lot of hills yet to come. I tried my hardest to hold back a little on the first loop with the idea that I wanted to save some energy for the second loop. As much as I tried my first loop was faster than my second loop but not by much and I didn’t feel like it cost me any time on my second loop.

The only negative I can really mention about the bike is the terrible side stitch that I had for the first 30 miles. I have no idea why I had it and couldn’t relate it to anything I have felt in the past, but it was pretty miserable. It was on my right side and the only thing that seemed to make it feel better was trying to stretch it out, or get down in aero position. I’m not even sure what eventually made it go away but around the 30-35 mile mark it diminished enough to not be too painful which is great since that’s where the climbing starts to pick up!

Fueling on the bike went relatively well for me. Historically hydration and the intake of calories has been a downfall of mine during races so I was hoping to nail it this time. While I did not eat as much solid food as I had planned I did manage to take in almost all of the Tailwind drink that I had brought with me. I set my Garmin watch to alert me every 5 minutes to remind myself to drink and it seemed to do the trick. Along with the Tailwind I had also brought along a smorgasbord of food stuffs. In my bento box I had an Odwalla Banana Nut Bar cut up into pieces, a bag of skittles, a Rootbeer flavored Gu and Barnana Peanut Butter Banana bites (so good!). Of that I ate some of the Odwalla bar, some of the banana bites and some skittles. I also had shoved into my pockets a package of Cranberry Raz shot blocks and a PowerBar Wafer. Both of those I consumed on the second loop.

At Bike Special Needs I grabbed another concentrated bottle of my Tailwind and a baggie of Trader Joe’s Peanut Butter stuffed pretzel nuggets. As much as I wanted to eat the pretzels I had a hard time getting myself to chew them. They were dry and I only managed to get down a few of them on the second bike loop. I did eat an entire package of Cranberry Raz shot blocks on the second loop when I realized that I need to get more solids in me and that I was running out of my Tailwind. I also consumed a number of half bananas that were given out at the water stops along the bike and I had a few slugs of the orange Gatorade endurance formula from the last water stop when I realized I needed more electrolytes.

Done with loop 1, on to loop 2!
Done with loop 1, on to loop 2!

I stopped twice on the bike (at the same rest stop both times on Hasselton Road) to use the porta potty and resupply myself with water. Let me say it was like having my own pit crew at a racecar event! I pulled in, handed off my bike, was asked what I needed which was then retrieved will I used the bathroom and was sent on my way when I got back. It was great! Everyone was super awesome and helpful and I felt like they truly cared. Again, awesome volunteers made my day.

Not all smiles... so ready to be done!
Not all smiles… so ready to be done!

Once back to Mirror Lake Drive I was cruising along, happy to be done and ready to run! (As much as one can be after riding 112 miles). I saw a few familiar faces which made the day and headed into transition where I got a pleasant surprise when I saw one of my favorite training friends waiting to take bikes from those coming in. Jason grabbed my bike, asked me how I was doing, and shooed me on my way. I could have run but I didn’t see the need so I took my time and made my way to the transition bags where I grabbed mine and hit the changing tent.

To be continued…

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I swam 2.4 miles, I biked 112 miles and I ran 26.2 miles. I am an IRONMAN!

I had an amazing day on Sunday. I’m still trying to digest the day so I’m going to leave it simple for now. See that smile in the picture above? I tried to hold it all day long. I had my ups and downs but overall it was AMAZING. So much fun, so much pain, but never any doubt that I would become an Ironman.

I hope everyone had as great a weekend as I did!

I’ll be back later to fill you in on the nitty gritty details once I’ve had time to let it all sink in.

For now, Happy Training!  Rest Days!

Thank You

Thank WHO, you ask?
Thank you.
Yes, you.

This post is for everyone who has helped me along this journey to become an Ironman. From those who helped by donating to the Multiple Myeloma Research Foundation, to those who kept me company during my long rides and training runs, to the people who helped watch Owen so Harrison and I could do some training together. This post is for you.

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To everyone who donated to the Multiple Myeloma Research Foundation, THANK YOU! From $5 – $500, every dollar helped me reach my personal fundraising goal as well as helped our team raise over $850,000 for the organization! You read my posts, week after week, begging for money and you reached into your pockets and gave to a great cause. From family, to friends, to complete strangers, the generosity that you all showed is overwhelming and I am so thankful to you all for helping me reach my fundraising goal.

To Sandy & Phil (Mom & Dad Sangster) – For all those weekends that you watched Owen so Harrison could be with me for training, thank you. While I could have trained alone, and I did my fair share of solo training rides and runs, you watched and cared for Owen so that Harrison could join me for the occasional ride, so we could travel to Lake Placid for the weekend to train, and so we could travel to Geneva to race. We are so thankful to have you guys watch Owen and give him so much love and affection. We always knew he was in good hands and that he was having a grand old time with his Nana and Grandpa. And for helping me fundraise, thank you! You reached out to all your friends and helped a great deal towards me reaching my goal.

To My Mom (Elaine McCain) – Along with your generous $ donation, you also donated the gorgeous handmade quilt that was raffled off for fundraising for the MMRF. You have always encouraged me in life to go after what I want and have always supported me in the things I strive for. Thank you for watching Owen while I’m racing Ironman, I know he is in good hands with his Grammie! 

And to my sister, Katie, for also watching Owen race weekend, Thank you! I know he is in good hands there, if you survived raising twin boys, I think you will do just fine with Owen :-). 

Last but certainly not least:

Pre-Race selfie!To My Biggest Supporter – Harrison
There are no words to tell you just how grateful I am to have you in my life. Without you I wouldn’t have even embarked on this journey, I wouldn’t be toeing the line in Lake Placid. You had my back from day one, that crazy morning when I told you about the possibility of racing it in 2015. You listened to me spout out the pros and cons of why I should and shouldn’t do it, why I was crazy to even consider it, and without much hesitation you said, “Do it”. You are my biggest supporter, my greatest cheerleader. You loved me when I was having training blues, but kicked my butt out the door (or down the road) when I had no excuses for skipping a workout. You scraped me up off the road when I crashed my bike but encouraged me to get right back on it once I was healed. For all the encouraging words, massages after long training days, dinner’s cooked, hours spent watching Owen while I trained; Thank you. I couldn’t have done it without you. Thank you for being my race sherpa, my husband and my best friend. I love you and I can’t wait to see you when I cross that finish line in Lake Placid!

Ironman Lake Placid Training Weeks 16 & 17

If you haven’t seen it on facebook/twitter/Instagram, I’m currently running a raffle as a way to raise funds for the Multiple Myeloma Research Foundation. All you have to do is make a donation on my personal page of $20 or more and you can be entered to win this brand new Ironman Fuelbelt!

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The belt holds 2 – 7oz bottles and includes a convenient (and removable) pouch. The first 10 people to donate $20 or more get entered into the drawing. So far 5 people have taken the plunge (as of 10AM on Wednesday morning), but there are still 5 spots remaining! The winner will be drawn as soon as 10 people have donated. (I will pay shipping, you don’t have to be local)

Enough with that, let’s move on. This is what my training looked like for weeks 16 & 17:

Week 16
Monday: REST
Tuesday: REST (babying the leg)
Wednesday: 22.3 mile BIKE (2 loops at the Battlefield – one slow to test the leg, one at a faster pace. Felt pretty good)
Thursday: 1.3 mile Open Water Swim @ Moreau Lake
Friday: REST
Saturday: 1.58 mile OWS in Mirror Lake; 100.3 mile BIKE – Lake Placid Loop x 2 minus the long out and back on the second loop
Sunday: Rainy day – 3 miles on the elliptical to test the leg for running

 

happy campers!
 
Week 17
Monday: REST
Tuesday: 5.5 mile speed work RUN to ease back in. Felt pretty good, achy towards end
Wednesday: 3.4 mile morning RUN; 21.3 mile BIKE @ Battlefield + 3.1 mile RUN
Thursday: “Forgot” I had to run 6 miles in the morning, oops, so 1.57 mile OWS + 3 mile TRAIL RUN at Moreau Lake
Friday: 16 mile BIKE (trainer ride)
Saturday: 8.3 mile RUN (treadmill)
Sunday: 105.9 mile BIKE, WOOT!

Thoughts:

As I mentioned in my last training post, I took a tumble off my bike during what was supposed to be my long ride during week 15. I didn’t go to a doctor immediately but after giving it much thought on Monday I decided I would ease my mind by seeing an orthopedist just to make sure that it would be okay for me to get back to my normal training schedule and that I wasn’t going to cause any more harm if I did. So I went to the doctor’s on Tuesday and he put my mind at ease telling me that it appeared as though I had just severely bruised my quad muscle but that my range of motion was good and it didn’t seem as though anything was torn. He gave the okay for me to swim and bike as I saw fit but to take off a week or so from running as it would be harsher on the leg. So I did just as he said and eased back into everything and it is feeling pretty good 2 weeks later.

Weeks 16 & 17 included not one, but two 100+ mile rides which I was pretty nervous about. The first ride was done up in Lake Placid. We had a training weekend planned and so I had company for the first loop thanks to Harrison and Jason and then I did the second shortened loop on my own. While I was definitely ready to be off my bike at the end of that second loop it went smoothly and I felt pretty good.

  
The second long ride was done on my own from home. I planned to leave really early so that I didn’t have to battle holiday traffic on my bike and so that my entire day wasn’t spent riding alone. I was on the road by 6:15AM and home before 1:30PM. There’s a lot to be said about riding 100+ miles solo. It gives you A LOT of time to think. Some of what came out of the time was positive but there were also the negative Nancy’s in my mind telling me I wasn’t going to finish and that I was going to crash and burn during Ironman Lake Placid. I’m trying to forget about the negatives and just focus on getting through the next 18 days. I am so excited to be racing Ironman Lake Placid, I know it is going to be an amazing day.

It is taper time for me now, no more 100 mile rides, woohoo! I’m looking forward to resting and keeping my focus on race day and how awesome it’s going to be. I’ve been told by many endurance athletes how much taper time can suck as it leaves you wondering how you are ever going to be ready on race day. I loved this little statement about taper that was sent to the Team for Cures members from our coach, Tom Holland, so I’m going to end with it.

“If you feel fat, if you feel angry, if you feel slow and tired during this time, you are doing it perfectly. Resist the urge to add more training in at all costs. You cannot cram for the Ironman. When it comes to workouts now, when in doubt, leave it out. You have done the training. The hay is in the barn. You have earned the rest!”

Happy Training!

Ironman Lake Placid Training Weeks 14 & 15

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As you all know by now, I am racing Ironman Lake Placid with the Team 4 Cures, raising money for The Multiple Myeloma Research Foundation (The MMRF). If you haven’t already made a donation please consider taking a minute out of your day to support this worthy cause (donations can be made on my personal page). The MMRF is the number one private funder of multiple myeloma research in the United States. If you want to learn more about The MMRF you can check out their website and see for yourself the ways they have helped accelerate the development of next generation multiple myeloma treatments to extend patients lives, and lead to a cure.

Now let’s talk about some training, shall we? Here’s what weeks 14 & 15 looked like for me:

Week 14
Monday: REST
Tuesday: 4.4 mile Recovery Run
Wednesday: 31.9 mile Bike @ the Battlefield
Thursday: 6.5 mile morning Run; 0.9 mile Open Water Swim
Friday: Back indoors on the trainer! 46 minute Bike
Saturday: 2.6 mile failed run on the treadmill
Sunday: 10.1 mile Run; 60.3 mile Bike

Week 15
Monday: REST
Tuesday: 6.1 mile morning run; 3.2 mile evening run with my boys
Wednesday: 21 mile Bike; 3.3 mile Brick Run pushing Owen in the stroller
Thursday: 6.1 mile Run; No OWS – forgot bathing suit!
Friday: 18.1 mile Bike – Date Night ride to Lake George with H
Saturday: ~1.3 mile pool Swim – Masters Class
Sunday: 80 mile Ride turned into 26 mile Ride – Crashed my bike

Good: I had some great runs during weeks 14 & 15. While I still need to add distance, a lot of distance, I managed to get in a good amount and I even managed the double run day with the help of my hubby who pushed me out the door for the evening run together. I also dragged myself to the pool during week 15 and remembered just how much I love Master’s Class. It’s a great workout and I always come away with some tips and tricks to try and help improve my swim speed. I’m not sure I’m going to make it to another Master’s Class before the big race but I’m going to try! Also good in week 15 – Date Night! The hubby and I took advantage of the Kids Night Out program at the YMCA and took a fun bike ride up to Lake George. It was a beautiful night and we had a great time. I love the he enjoys being active as much as I do!

Goofy Love
Goofy Love
Sporting my new Betty Designs Team Kit cycling jersey on our Date Night ride
Sporting my new Betty Designs Team Kit cycling jersey on our Date Night ride

Bad: Ironman Mental Demons. They came out during week 15. The week started out really good, I was in a good run groove. But things started to fall apart on Thursday when I forgot my bathing suit for our weekly open water swim, and then Friday I had the chance to ride outside in the afternoon but I couldn’t get myself to go. I did go. And then I turned around before I got out of my neighborhood. My mind was not in it. At. All. And then of course I ended up riding in the rain on Sunday because I didn’t ride Friday and I crashed, severely bruising my left quad muscle. Seems like the appropriate end to the few off days I had at the end of the week but I would have preferred not crashing (wouldn’t we all).

I ripped my brand new Betty Designs Team Kit long Sleeved Jersey :-(. But, it saved my skin, literally.
I ripped my brand new Betty Designs Team Kit long Sleeved Jersey :-(. But, it saved my skin, literally.
My ouchie 3 days later. Yeah, it hurt just a bit.
My ouchie 3 days later. Yeah, it hurt just a bit.

Hopefully the next 5 weeks will be great and I make it to the start line in one piece!
Happy Training!

Ironman Lake Placid Training Weeks 12 & 13

Getting back into a training groove after vacation was a little difficult, my body definitely felt the effects of sleeping in and taking it easy those 2 weeks. But after week 12 I felt like I had returned to a pretty good groove.

Here’s what I did during weeks 12 & 13:

Week 12
Monday: REST (Happy Memorial Day!)
Tuesday: Crazy Brick at the Battlefield – Rode a loop (10.5 miles), ran 1.8, rode a loop, did a 4.2 mile trail run. I was tired!
Wednesday: 3.3 mile Run
Thursday: Workout #1: 1 hour trainer ride. No garmin, no cadence meter, no distance. Workout #2: 1 mile Open Water Swim (OWS) – first of the season!
Friday: 3.8 mile Run (was supposed to be speedwork, had tummy issues, cut it short)
Saturday: Lake Placid! Rode the full loop once plus two small 10 mile loops – 76.1 miles
Sunday: Rest – Crappy weather day, needed to take it easy

Obligatory post ride refreshment at the Lake Placid Pub & Brewery
Obligatory post ride refreshment at the Lake Placid Pub & Brewery

Week 13
Monday: Treadmill run – 6 miles
Tuesday: Treadmill run – 6 miles (Speedwork)
Wednesday: Brick Night – Rode the Hudson Crossing Course a few times = 32.9 mile Bike; 1.5 mile run on the canal trail
Thursday: OWS #2 – 1 mile
Friday: 8.1 mile Run
Saturday: 30 minute easy spin on the trainer
Sunday: Hudson Crossing Sprint Tri (500yd swim, 12 mile bike, 5k run) + 3 loops at the Battlefield (31.9 miles)

Two Week Totals:
Swim: 2 miles + 500 yds
Bike: 173.9 miles + 1.5 hours on the trainer
Run: 37.8 miles

I know I need to get longer runs in. So far during training my longest run has been 13.1 miles, I’d like to get closer to 16 or 17, maybe more. I’ll be ramping that up the next couple of weekends before taper time starts. I have a day planned to ride the course again this weekend and then have a full weekend of training planned in Lake Placid at the end of the month which makes me happy. I like to be able to train on the course, it gives me a bit more confidence for race day, which by the way, is only 45 days away, eek!

Happy Training!
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