Sprint Triathlon Training Plan - Week 7

Last week of serious training...make it work!

Overcoming Fear: Returning to Running after an Injury

Truth be told, I really didn't think I had an ITBS.  It was possible that it was something else, but every indication led me to ITBS.  Its an ugly acronym even!  But, it needed some serious attention.  I know some runners who ignore it and try to overcome it with just light running and end up in excruciating pain for 6 months.  No way did I want to let that happen to me, and while I did miss the Iron Girl as a result, I know that the ITBS injury is now behind me. 5 weeks of no running...thats a lot to get back!

I was apprehensive about going out for a real run last night.  The elliptical is simply not the same.  I haven't wanted to push myself and really, I've let this injury get the best of me....mentally, that is.  I was more than apprehensive about a real run...I was afraid of absolutely sucking wind!  I recall back in early December, I took off 3 weeks due to a knee issue....it took me a solid 3 weeks to just get back to the point of where I was.  Knowing that I injured myself on 3/18 (and I tried to do a real run about 1 week afterwards)....well, I knew I was not going to be happy.

I procrastinated.  I did get into my running clothes around 6:30, but I definitely had to let my stomach settle after a light dinner at Atlanta Bread Company.   Then, I had to put together my son's lego ninjago birthday present from earlier in the week. Then, I realized that I hadn't charged my watch in forever.  Then, I walked into my daughter's room and realized that it was a sheer mad mess and had to clean it.  Then, I had nothing else to distract me.  It was 8:30...dark (maybe I wanted it to be dark also since I expected the worst and didn't want anyone to see me!)....and there were no more opportunities for procrastination.  So, I donned my watch, my shoes and went out the door.

Now, I had low expectations.  I planned on hopefully running 2 miles.

I felt fat.  I felt slow.  But, I did 2.1 miles without stopping, with an average pace of 10:48. That in and of itself surprised me.  I also realized that its been so long that I forgot how to use my watch (yes, .4 mile into it my watch said .1).  I also realize that I have a long way to go to get back to running 10 miles every weekend.

So, new goals for me.  Its my resolution to myself....nobody else.  I'm going to kick this running thing again.  I've been sidetracked before, so I just need to focus and reinforce the positive (which is the reason for so many uplifting quotes as of late!).  After all, I have a tri to race in a few weeks!  And, I have a half marathon to kick ass at in the Fall! Alas, I need to focus on some short-term goals....

Run at least 2 miles every day for the next 2 weeks.  Slowly build to 2.5 miles and then to 3 miles and then to 3.5 miles.  Will hold at 3.5 miles for a bit until I'm confident that I can increase distance.  But at least the daily running should help with both my confidence and my weight (remember, I said I felt fat).

Thats the plan.  I'm glad I ran tonight.  I'm glad that I overcame the dread and lament and fear and loathing of that pavement.  But, its a new day...and I need to prove something to myself now.  Watch out!

Sprint Triathlon Training Plan - Week 6

Similar to last year....keep checking to see how the race gear works with you!

Words of Wisdom: Pre

“Success isn't how far you got, but the distance you traveled from where you started.”
- Pre


Its easy to be a great runner when you have Olympian parents.  Its easy to be a great football player when your brother is also a pro football player.  There is something to be said for genetics.  After all, the Boston Marathon is clearly an example of Darwin's theory.  If you want to have fast children, marry a Boston qualifier!


So, I will never be an Olympian.  I have farther to go.  I will never be a super-svelte gazelle gliding under 25 minutes for a 5k.  My parents were not athletes.  Our family pushed academics and music, not physical activity.  I also weighed over 190 pounds a year ago.  Two children (and a genetic predisposition to weight doomed me for a few years).  And, while I am finally down to a size 8, I still don't look like a gazelle.  But, I'm pretty darn good and strong for someone who has been running for less than a year!  


I've come a long way....I view my efforts, thus far, as successful!  I know I still have far to go....but I'm confident that those will be equally so.

Sprint Triathlon Training Plan - Week 5

Half way!  Skills are now assumed to be set, so we start working on endurance (eg sharpening skills).  As you can see, there are a lot more "bricks" this week in order to prepare me for the transitions.

Its also time to start thinking about required gear!  A few essentials come to mind:

• sunscreen
• warm clothes
• snacks pre-race as well as fuel during
• "butt" butter (butt'er) or body glide
• clothes to wear during event

But, its also time to start testing race-day equipment!  For the bike portion:

• Bike (with bike frame number)
• Helmet (with helmet number)
• shoes
• hydration
• basic bike tools in saddle bag
• Pump attached to bike

For the running portion:

• running shoes with yankz (elastic shoelaces)
• socks
• visor/sunglasses (although I will probably go without as I rarely run with these now)
• clothing options

Words of Wisdom: Bart Yasso

"I often hear someone say I'm not a real runner. We are all runners, some just run faster than others. I never met a fake runner."
-Bart Yasso

We all need to remember this.  While I may not be speedy and also need to take time off because I get injured every now and then due to this whole newness of running....I am a runner.  I'm not faking it.  I do it.  Therefore, I am.

Upcoming Give-Away Alert

I have in my hands two hardcover copies of a new book about running and meditation (the book hasn't even been released yet, so I feel a bit giddy about having two advance copies sent to me by the publishing group).  I must say that the idea of meditation, while insanely simple to comprehend, has always been a bit hard for me to embrace.  While simple in concept, there are a lot of obstacles in the way to attaining the meditative state and as a result, the entire process has intimidated me.  So, I will begin reading this week...and the other will be mailed to the giveaway reader!

Sakyong writes this book while training for Boston.  He breaks down the process of meditation and relates it to running, starting with base building.  But, to step back, what does meditation have to do with running?  A lot!  There are so many similarities to both this ultra physical activity and the ultra solitude/quiet that is associated with meditation.  And, the face that we ALL know that running is more of a mental sport than a physical sport surely has been experienced by anyone that has run farther than a 5k!  It takes focus to develop and retain that endurance.

So, consider how your running is a journey of your mind...if you could capture its strength and funnel its energy, what kind of runner could you become?

Beach Palooza

Last year's event was a lot of fun (so I was told today by a friend who is in the St Pete/Clearwater Sports Commission).  He said that he was going to participate this year, so I decided to follow along and don a pineapple hat as well.  What is there to lose...besides my dignity? 

What is there to gain?  Well, it does look like a lot!  Last year, Beach Dash had 6 events in the country.  This year? 4 are already planned, with more coming soon.  Chicago, Galveston, Long Beach and St Pete are on the agenda thus far.  So, November 3rd, I will be heading towards St Pete Beach to participate in my first ever Beach Dash!

Rounding your way through this 5k obstacle course starts with Noodle Forest...Seriously, doesn't this look like fun?  I just hope that the kids can play in it after the race is over and before they take it down!

Then comes the Wacky Walls

...and then Beach Barricades, Holey High Tide, Lighthouse Leap, Lofty Ladders, Sandy Seesaw, Ballistic Jungle and finally the Arctic Plunge.  I'm glad this last hurdle is near the finish line so Joe can have a warm blanket ready for me!

After the race, there is the requisite party and its open to all race participants and spectators and includes beach games, food and drinks live music.

Sounds interesting?  To join, click here.  There are currently two waves available, and the earlier you register, the less the cost!  Now, I wasn't too keen on the outrageous processing fee....but hey, its a small price to pay for unique bling!  Current cost for me was $40, but is expected to increase to $65 at race day.  And, for that price?  The obstacle course, a pineapple bling and a gnarly pineapple hat to wear with pride! 

Dankin Triathlon Series - Wave Starts

The only time I've done a true waved start was for the Disney Princess race, but we were in Corral A for that...so we didn't experience any of the "waiting" of the "wave" ....but apparently, triathlons are typically in waves, probably simply due to reducing congestion in the water for safety's sake.

Just to prepare me, I'm presuming that the Orlando event will be similar to this Palm Springs event:

Good to know...color-coded wave starts which correspond to categories.

Danskin Triathlon Series - Previous Years Results

I can't help but want to see how people did in the prior year.  I google, as I do with almost everything that I'm curious about...and I find prior years results posted on active.com.  I am happy to see that just in my division (females 40-44) there is quite a bit of variety in results!  I take comfort in already thinking that I can do this in less than 3:30 hours.

So, I query a bit more...  In my division for the "sprint" (not the "super sprint"), the results are all over the place:

• 1st leg (swimming) takes anywhere from 14:16-47:34 minutes.  
• T1 (the first transition) takes anywhere from 2:00-14:07 minutes.  
• The second leg (biking) takes anywhere from 36:47-1:16:15
• T2 (the second transition) takes anywhere from 0:43-4:03
• 3rd leg (running) takes anywhere from 22:37-1:08:35

Overall clock time ranged from 1:23:58 to 3:30:33.

Now, if I go for the "Sprint", can I hope to be average?  If I go for the "Super Sprint" will my standings be sufficiently better, knowing that I am probably not pushing myself?