5/4/07

I love Races!

On the road again. Not sure how many weekends in a row this is for me, but I am loving every moment! What more could I ask for than to spend the weekend with a bunch of triathletes and I don't have to race!! As much as I love racing, to help out at a triathlon is great because there is so stress involved!
I'm heading to Bradenton in the next hour to help out with the Tri 101 race. Looking forward to a little networking as well. I'm all about meeting people!!! A new race and a new distance is always a good thing in the triathlon-world.
This morning was a great Brick workout and something I feel I should have done weeks ago. While I've spent the last couple weeks training for St.Anthony's, I knew that Ironman 70.3 Florida would be an A-race for me. Starting at 6:30am, Seduza and I did 51 miles, with 4 x 6 minute intervals with a HR at 85-90% with 2 minutes recovery. Aside from a 45 minute warm-up, most of the ride I was holding around 19mph. After the ride I quickly put on my shoes, re-set my HR monitor and I was off for a 30 minute run. Felt really fresh and strong. The run was more on the fast side (holding 7:45-7:50 pace). Tomorrow I will do a long run of around 11-12 miles on part of the Tri 101 race course. Sunday I will watch the race and somewhat rest. Quality workouts are what I'm about! There's no use squeezing in extra workouts if they won't help. I'm sure glad I passed on the run on thursday!
Although I'm not too concerned with speed amd distance when I'm training (I go my HR and time), I know I will need to finish the 56 mile bike at Disney in less than 2:45 for my sub 5 hour finish. The swim should be around 30 minutes and the run is looking good at sub 1:50 (possibly 1:44 if all does as planned). I always add 5 minutes to my time for potty stops, transitions, suicidal squirrels in the road or anything else uncontrollable. I know I'll need to push.
Still waiting for the phone call from Karel and hopefully Stage 3 went well. The 74 mile ride has a lot of HUGE climbs and descents. I hope all the riders were safe. Go Karel and Anthony...2 more days!
Good luck to those who are racing this weekend!

5/3/07

So proud!




I'm so proud of Karel and Anthony. They are doing the best they can in the brutal heat and a very difficult race course at the Tour de Gila!




Wed- 81st in the the 16 mile Time Trail


Thurs - 94 mile road race, 4:32 finish time, over 5600 feet of climbing, 51st place.


3 more days left in the tour.


64th overall as of today for Karel.


Good luck guys!!!! Stay strong.


Doing All I Can

I know what I need to do for the next 2 weeks. Train my Butt Off!!!! I've been fairly smart about my training (for being self-coached) and I have had in my mind a sub 5 hour finish at Disney since I started training for this season back in Feb. After IMFL, I had a joyful 1 month off from anything structured and I stayed focused for for the Thanksgiving St.pete times 10K Turkey Trot!!! Actually, I was quite nervous for that one cause after doing an IM, I have no excuses for races for the rest of my life..especially a 10K!!! And seeing that Karel beat me (what's with those Czech cyclists!!!???) I was anxious to step up the training for the triathlon season. The winter was rough because I hurt my foot at the Miami Marathon and my running hasn't been up to par like I imagined it would be by now. Oh well. I would rather be injury free with two healthy feet than fast and in pain. I love this sport too much to hurt at the end of a long distance triathlon due to pain. I know I have plenty of time before Kona to step it up this summer. I'm rather happy with the improvements in my bike and I know I will see results at Ironman 70.3 Florida in 17 days.
Monday afternoon was an easy hour spin on the road bike and really enjoyed the warm Florida weather. Tuesday morning was rough and while several people enjoyed a recovery swim, there was no rest for Marni.
Main Set:
8 x 100 on 1:25
8 x 75 on 1 minute (yep-that was touch and go..barely made that!)
8 x 50 (25- free, 25- butterfly) on 50 sec (OUCH!)
Total yardage for the day: 4200
Running workout after the swim and my legs have never felt fresher....What a GREAT feeling to boost my confidence with my run (since I've been a little nervous with my running speed). After a 15 minute warm-up, the main set was 3 minute @ half marathon pace (7:30), 1 minute walk recovery, 3 minutes easy pace. Repeated the set 4 times and with a 15 minute cool down, the workout ended up to be around 8 miles or so. Felt so good at the end I had to stop myself from running more. The afternoon bike workout with Sarah went well and I can tell she is enjoying being pushed by me. I worked her pretty hard and I ended up with 44 miles on my Seduza. What a day. As usual, Tuesdays are big days for me. Wednesday I taught spin and once again, worked them hard. I like for my class to visualize, so I mentally took them to Georgia and we did 3 BIG climbs. I jogged for an easy 20 minutes after the spin class and cooled down the body for an easy 500 swim. Didn't feel like pushing in the morning cause I wanted to save myself for the Wed. ride with the Gearlink guys that afternoon.
Well, after riding up to Landsbrook for the ride (about 12 miles), I was excited to push myself with the guys (and Roberta and Celia-two amazing female triathletes/cyclists!!!). The two loops of warm-up (each loop around 3 miles) went great and I was having fun on my road bike. The first loop of the workout was 26 mph and I was still hanging on. However, my cornering skills weren't the best yesterday and I kept falling behind on each of the 4 turns. It wasn't until the end of the 2 loop that I lost the boys. Errrrr. stupid corners. I think if we were going straight, I could have hung on. The pace was picking up for the guys (27+mph) and I knew I couldn't catch back up by myself. I headed home for 12 miles and I was a little bummed for the evening that I can ride in the mountains with the guys but can't stay on their wheels on the flats of Florida. Bummer :(
This morning I really wanted to rest my tired legs but I knew I needed to go to swim practice. If I didn't attend the practice at 5:30am, I'd still swim but I wouldn't push myself like I do with the group. Even though the workout was by myself today (that is-my own intervals) I absolutely love being in the water with everyone else. Hunter shared a lane with me and I am so amazed with his swimming in just a couple weeks of training for triathlons. Lots of the team members are training for Ironman 70.3 Florida so it is nice to be in the water with everyone. Today's set was 8 x 200 on 3 minutes, holding a breathing pattern of every 3,5,7,9 (each 50). Breathing every 7 is getting a bit more comfortable to me but I still struggle with breathing every 9. And then putting that together with making the interval per each 200, I was on the verge of mega lactate buildup. And if that wasn't enough, I laughed at Matt when he wanted me to do 8 x 50's all-out on 40 seconds...WHAT!!!!??? Well, the first one I made on 36 seconds. And then it was down hill for the next 3. I barely made them and it was touch and go as i was coming to the wall about 2 seconds off the cycle. Matt let me rest for a minute and told me that it was all mental. He told me to keep my stroke long, not get choppy and kick. I was determined to make the next four. 36, 37, 38 and 38!!!! YAY baby. With 2 seconds to spare I was making the cycle! I decided to scratch my long run today and postpone it until saturday. My body needs rest, I can tell. I normally wouldn't do this but with Disney in less than 3 weeks, I want to get the most of every workout and with two big workouts scheduled (long bike tomorrow and postponed today's long run until sat) I want to have two quality workouts. I will spin the legs for 90 minutes this afternoon and get myself ready for one of the last long training weekends for Ironman 70.3 Disney.
I'm off to Bradenton on fri until sun to help out and watch the 101 Bradenton Race. Should be exciting as a new racing distance!
Karel and Anthony are off in New Mexico for the tour. The courses are just brutal and yesterday's Time Trial was in awful wind and on and off rain. The course was 16 miles and consisted of a couple big climbs. What a time trail!!! Well, that isn't Karel's strength but he still did well. Today's race has a bunch of nasty climbs at the end of the 94 mile Road Race with climbs at 11-17%!!! Good luck guys!!!

Doing All I Can

I know what I need to do for the next 2 weeks. Train my Butt Off!!!! I've been fairly smart about my training (for being self-coached) and I have had in my mind a sub 5 hour finish at Disney since I started training for this season back in Feb. After IMFL, I had a joyful 1 month off from anything structured and I stayed focused for for the Thanksgiving St.pete times 10K Turkey Trot!!! Actually, I was quite nervous for that one cause after doing an IM, I have no excuses for races for the rest of my life..especially a 10K!!! And seeing that Karel beat me (what's with those Czech cyclists!!!???) I was anxious to step up the training for the triathlon season. The winter was rough because I hurt my foot at the Miami Marathon and my running hasn't been up to par like I imagined it would be by now. Oh well. I would rather be injury free with two healthy feet than fast and in pain. I love this sport too much to hurt at the end of a long distance triathlon due to pain. I know I have plenty of time before Kona to step it up this summer. I'm rather happy with the improvements in my bike and I know I will see results at Ironman 70.3 Florida in 17 days.
Monday afternoon was an easy hour spin on the road bike and really enjoyed the warm Florida weather. Tuesday morning was rough and while several people enjoyed a recovery swim, there was no rest for Marni.
Main Set:
8 x 100 on 1:25
8 x 75 on 1 minute (yep-that was touch and go..barely made that!)
8 x 50 (25- free, 25- butterfly) on 50 sec (OUCH!)
Total yardage for the day: 4200
Running workout after the swim and my legs have never felt fresher....What a GREAT feeling to boost my confidence with my run (since I've been a little nervous with my running speed). After a 15 minute warm-up, the main set was 3 minute @ half marathon pace (7:30), 1 minute walk recovery, 3 minutes easy pace. Repeated the set 4 times and with a 15 minute cool down, the workout ended up to be around 8 miles or so. Felt so good at the end I had to stop myself from running more. The afternoon bike workout with Sarah went well and I can tell she is enjoying being pushed by me. I worked her pretty hard and I ended up with 44 miles on my Seduza. What a day. As usual, Tuesdays are big days for me. Wednesday I taught spin and once again, worked them hard. I like for my class to visualize, so I mentally took them to Georgia and we did 3 BIG climbs. I jogged for an easy 20 minutes after the spin class and loosed up the body for an easy 500 swim. Didn't feel like pushing in the morning cause I wanted to save myself for the Wed. ride with the Gearlink guys that afternoon.
Well, after riding up to Landsbrook for the ride (about 12 miles), I was excited to push myself with the guys (and Roberta and Celia-two amazing female triathletes/cyclists!!!). The two loops of warm-up (each loop around 3 miles) went great and I was having fun on my road bike. The first loop of the workout was 26 mph and I was still hanging on. However, my cornering skills weren't the best yesterday and I kept falling behind on each of the 4 turns. It wasn't until the end of the 2 loop that I lost the boys. Errrrr. stupid corners. I think if we were going straight, I could have hung on. The pace was picking up for the guys (27+mph) and I knew I couldn't catch back up by myself. I headed home for 12 miles and I was a little bummed for the evening that I can ride in the mountains with the guys but can't stay on their wheels on the flats of Florida. Bummer :(
This morning I really wanted to rest my tired legs but I knew I needed to go to swim practice. If I didn't attend the practice at 5:30am, I'd still swim but I wouldn't push myself like I do with the group. Even though the workout was by myself today (that is-my own intervals) I absolutely love being in the water with everyone else. Hunter shared a lane with me and I am so amazed with his swimming in just a couple weeks of training for triathlons. Lots of the team members are training for Ironman 70.3 Florida so it is nice to be in the water with everyone. Today's set was 8 x 200 on 3 minutes, holding a breathing pattern of every 3,5,7,9 (each 50). Breathing every 7 is getting a bit more comfortable to me but I still struggle with breathing every 9. And then putting that together with making the interval per each 200, I was on the verge of mega lactate buildup. And if that wasn't enough, I laughed at Matt when he wanted me to do 8 x 50's all-out on 40 seconds...WHAT!!!!??? Well, the first one I made on 36 seconds. And then it was down hill for the next 3. I barely made them and it was touch and go as i was coming to the wall about 2 seconds off the cycle. Matt let me rest for a minute and told me that it was all mental. He told me to keep my stroke long, not get choppy and kick. I was determined to make the next four. 36, 37, 38 and 38!!!! YAY baby. With 2 seconds to spare I was making the cycle! I decided to scratch my long run today and postpone it until saturday. My body needs rest, I can tell. I normally wouldn't do this but with Disney in less than 3 weeks, I want to get the most of every workout and with two big workouts scheduled (long bike tomorrow and long run on sat) I want to have two quality workouts. I will sping the legs for 90 minutes this afternoon and get myself ready for one of the last long training weekends.
I'm off to Bradenton on fri until sun to help out and watch the 101 Bradenton Race. Should be exciting as a new racing distance!
Karel and Anthony are off in New Mexico for the tour. The courses are just brutal and yesterday's Time Trial was in awful wind and on and off rain. The course was 16 miles and consisted of a couple big climbs. What a time trail!!! Well, that isn't Karel's strength but he still did well. Today's race has a bunch of nasty climbs at the end of the 94 mile Road Race with climbs at 11-17%!!! Good luck guys!!!

4/29/07

St.Anthony's Recap


First off.....a BIG congrats to my brother who graduated this weekend from the University of Michigan. I was able to see him graduate on Friday from the Ross Business school at UM before flying home early sat morning. Aaron will be working for PPG in Pitt. this coming June.
I must say that the two days I spent in Michigan (Thurs and Fri) helped me ease my nerves for the race this weekend. After flying home saturday morning, I headed straight to St.pete from the Tampa Int'l airport. After checking myself in and picking up my race band, packet and goody bag, I helped out at the USAT booth for a couple hours. I met a lot of people and saw a lot of familiar faces! Both two good things that come with racing in triathlons. I checked my bike into the transition area before leaving the race venue and I felt ever-so-cool walking over to the "Elite" rack (ok-so I'm really living this opportunity up!). I must say that Seduza fit in well with the other bikes but after looking around at the Pro rack, I could spend a lot more money on her. I'm happy with her and she hasn't let me down :)
The best part of Saturday was meeting my two sponsors. First, I met Eli who I must say, is my exact twin. I don't think two strangers could look more alike! I ended up walking away from the Zoot booth with tons of Schwag, which I planned on wearing (very proudly) on Sunday. I absolutely LOVE the Zoot clothes and the transition bag is just awesome! So many compartments and places for everything! And I walked away with a cute visor as well (I love my visors!). Check out the www.zootsports.com webpage for the clothes and awesome Zenith Wetsuit! I also talked with Samatha M. who is a very nice professional athlete. I headed over to the Hammer booth and met Steve and Bryan. Both two awesome guys who truely LOVE what they do. By good reason, of course, Hammer nutrition does have the best product on the market. Check out the website and order your products ASAP!! www.hammernutrition.com . Especially with Ironman 70.3 Florida coming up, you know you want to have plenty of liquid calories to deal with the hot temperatures.
I headed over to the Hampton Inn where my two best guy friends were staying. Carlos, Mike and I are triathlon buddies, but ever since I graduated grad school and moved from Ft.Lauderdale, we make an effort to spend time with each other during our races. The evening ended with a great group dinner (11 of us) at Outback. I think we set a record of the most bread consumed in one night! I was absolutely part of that record...bring on the bread and sweet potato!!! YUMMM
Finally, around 8 pm I was laying in bed and sitting for what seemed like the first time in 3 days. Of course I didn't sleep a wink that night and just wished that it was 4:20am when my alarm was to go off. Breakfast consisted of 1/2 bagel with PB and jelly, a packet of regular oatmeal, 1/2 banana, coffee and a diluted sport drink. The usually breakfast and it works well with me. My drinks for the bike were HEED (from Hammer). Getting body marked went rather quickly, but I must have walked 2 miles from the car, to transition and then to the pier. What a warm-up!! The wetsuit went on quickly, almost forgot to grab my chip and before I knew it, the Pro women had started and I was walking up to the starting line, getting ready to start at 7:07am. It was a nervous feeling, standing there with all the Elite women and as I looked around, I wasn't sure if I belonged. But everyone was nice, supportive and nervous as well, so I guess I fit in just fine. The gun went off and I was running in the water. The swim was wet-suit legal, but I was regretting the decision within the first 500 yards as my full wetsuit was keeping me awfully warm for the 77 degree water. After 10 minutes, I was feeling more comfortable in the water and wishing that I could swim more. I ended up swimming my goal time of 23 minutes. The wetsuit quickly came off and I was running in transition to greet Seduza. No heart rate monitor, no computer. All I needed to do today was to race my hardest. I didn't want numbers, I just wanted to GO and give it my all. The bike was great and I felt really good. The legs were hurting, but that was expected. I was really pushing. I started to feel better around 25K, but of course, there wasn't much left in the 40K race. I ended up with a sub 1:15 40K time (1:14) so once again I met my goal time. Sadly, however, I was being reminded of my first couple races when I started triathlons, as today I was being passed by all the Elite women during the bike. I guess I'm not an age grouper anymore :( Now it was time for the run. After 1/2 mile, I was in the zone and feeling more comfortable. It wasn't until mile 3 that I really started feeling good and picking up the pace to sub 7:30's. Although I ran a slow 48 minutes, I think I held back too much for the first couple miles. I'm not quite sure how to run fast sometimes and once I'm in the zone, the race is done. I almost beat my goal time of 2:25 and ended up with a finishing time of 2:28. Not too shabby, considering that this was my first race as an Elite and only my 3rd Olympic distance triathlon. Accomplishments today: I was happy with all three disciplines, I had a great time out there, I PR'd by over 20 minutes and I met a lot of nice people. Because I knew SO many people in the race (and met a lot) congrats to EVERYONE!!!!! Also, I BIG congrats to Carlos and Mike!
This weekend Karel raced in Athens and placed 9th at the Twilight crit. Good job Karel! He's off to New Mexico tomorrow for his first 5 day Tour! After a quick 20 minute nap, I was on the computer typing up his nutrition plan for the next week, since I can't be there to cheer him on. I know he will do great! After fixing up his TT bike, we went for a 40 minute spin on our bikes. It was kinda funny seeing him on aerobars...now if I can only get him in the pool! (I know he can run since he completed the st.pete times Turkey Trot 10K in 39 minutes!!!!). After our spin, we watched the Tour de Georgia on versus. Although I'm not sore from the race, my legs started to tighten as I watched the riders on the Brasstown Bald Mtn. Stage which I experienced my uphill fall!! hehe
Today was a big step for me and even though I placed 31st (out of 32), I met my last goal of beating at least one elite and one pro. Starting tomorrow, my training is solely devoted to Ironman 70.3 Florida. Finally, a race that lasts more than 4 hours....now that's my kind of race!!! I better stay focused-Goal: Sub 5 hours.
Congrats again!