My Next First

For 2013, I had minimal goals as a triathlete. I wanted to get back out on the bike after the abysmal showing in October 2012 at the REV3 Half-Full race, which I did at the Goochland Sprint Triathlon. I really needed to get my confidence back before attempting my ultimate goal of finishing a half distance triathlon. Part of preparing properly for that goal is to also complete a long distance running race such as a half marathon or marathon. I believe I am ready for a half-marathon, but when I found out about the Army 10-miler, I could not pass up the chance to do that instead of a half. Ten miles will be my longest distance running race thus far.

But how does a swimmer pretending to be a triathlete train for a distance running race? Where do I get my training programs?

The answer may shock you and decrease my street cred as a triathlon blogger: the internet! I typed in "half marathon training" in Google browser and clicked the first link that popped up. This is exactly what I did to find out how to train for my first triathlon!

Much more of this to come!

In my opinion training for races, especially running races, does not have to be overly complicated. You get out there do some short runs, long runs, some recovery workouts plus a little cross-training if you like and that is about it. Hal Higdon's Half Marathon Training Guide at intermediate level is a pretty reasonable training program that fits my style. It is already very similar to how I like to train, though I only have about 9 weeks until my race instead of the prescribed 12 weeks. I highly recommend at least 3 or 4 months for training for endurance races unless your "status quo" distance is the distance of the race (e.g. I can do a sprint triathlon with just upkeep training - I will not win any races doing that, but I'll be able to complete it).

My goal for this race is under a 12-minute pace for 10 miles even if I have to walk a little. I think this training program with modifications will work for me. Because of the reduced amount of time to train, I am going to end at week 8 and replace week 9 with the cool down/taper week 12 workouts. I do not have any planned races on the weekends as seems to be suggested, however, I can do a mock race if I want. Also due to other obligations every other Sunday will be a bike ride unless the weather is too poor for it so I will have to modify my Sunday runs sometimes.

Regardless, the take away form this is to choose something that works for you and modify it to your needs.I am glad to be back on a regimented training schedule and I hope my blog will be a tool to keep me motivated and on track with my workouts.

Race Review: Goochland Sprint Triathlon 2013

Kick it up a notch!

Another race review! These are my favorite blog posts to write because, frankly, that’s why I started the blog: to talk about my races! The race I completed on August 10 was the Goochland Sprint Triathlon hosted by the Goochland YMCA. It was my first triathlon since the one I did not finish. It was also my first sprint distance race.

Race Preparation

I did not train too well for this race, mainly because the distance was such that I was comfortable doing very little training.  The other reason was that I wanted a dramatically less stressful experience than the last race I completed. In fact, I did not do any swim training – 300 yards is less than my typical swim warm-up for a workout – and only got one group cycling workout in preparation for the race. But I felt this was sufficient for a 12.5 mile ride. The 5k run I was not worried about because I knew I could walk if I got tired. However, my goal for the race, in addition to just finishing, was to jog the entire 5k. I do not recommend this for most new triathletes doing their first sprint distance so if you want any tips on race preparation, please ask in the comments section!

Before the race!

Race Day (Pre-Race)

The race was two hours away from where I live had a 6:45am start time. Naturally, my husband and I waited until the last minute to get a hotel that we could stay at so we did not have to get up at 3 in the morning. Goochland is in the middle of nowhere so the nearest hotel was still 20 minutes away near Richmond. (Note: I highly recommend spending the night at races that are 2 hours or more away. You will likely be well rested the next day and gives you a place to shower/rest after the rest). The downside is that I did not plan very well for food in the morning as I usually do steel-cut oatmeal before a race. Staying at a hotel, I did not have access to a kitchen. I figured we would just pick up a bagel or banana at a gas station right before the race.

Wrong!

We passed the last open gas station near our hotel that we did not stop at. We assumed there would be one closer to the race.

Wrong again!

Remember Goochland being in the middle of nowhere? The gas stations were closed at 5:30 in the morning. Not off to a good start. Fortunately, the race provided some race gels – for the record, Apple Cinnamon is quite possibly the worst flavor ever – and I had purchased a Gatorade and water the night before, which is my typical race hydration.

Rare capture of me during the swim leg.

To add insult to injury, the staff working the registration desk was not very friendly. Then I realized while putting my number stickers on my bike that I forgot my bike pack and my bike water bottle. You should ALWAYS bring a bike pack with two spare bicycle inner tubes and a canister of CO­­­₂ in case you get a flat. I shrugged my shoulders and hoped for the best. It was all I could do.

The Race

With all the problems I was having, one would think this would be one of my worst race experiences, second only to the one I did not finish. But this was actually one of the most well designed races I have raced:

1.  The swim was based on your seed time! Because it was a pool race instead of a mass start they let you give your race pace 300 yard time. I passed one person and was only passed once myself. Whew! So much better than getting kicked in the ribs when I swim over someone I cannot see.
2. The “rolling hills” on the course were in fact not hills, but slow inclines. I definitely struggled on these inclines, but the majority of the course I spent rolling down the slow declines. The only downside was I could not switch to my higher gear (large cog) because I had to be on my second to lowest gear on the inclines. So some of the downhill portions I either pedaled furiously with no extra boost in speed or just coasted.
3. A two-loop course allowed me to plan my energy usage better.
4. The run was challenging with two steep hills, but fun. Also a two-loop course so the same benefit as the bike course. My only complaint was running in the grassy portions. A recipe for twisted ankles.

   

   Hold the seat while running making transitions easier.   

5. Two water stops on the course, though the placement could have been better.
6. Volunteers and onlookers were EXTREMELY friendly and supportive. One of them at the water stop heard me breathing heavily (one of the two steep hills was right before the water stop) and asked if I was ok, which was unexpected, but appreciated.
7. Other racers were amazingly supportive and cheered on their fellow racers. Most of those who passed me on the cycling leg called out “passing left” and quite a few sad “good job, racer” or “keep it up”. There was a small boy, probably 10 or 11, racing who was inspiring. I kept thinking how good this boy would be when he grows up!
8. Lots of new people BUT unlike the Nation’s Triathlon, which is over-booked in my opinion, it was not ridiculously crowded – therefore dangerous – and the newbies were not ridiculously underprepared for the bike portion. Only a young boy who clearly had not been taught the rules passed me on the right.
9. We got race medals! As sweat dripped down my face (oh did I mention I forgot my hat too!) crossing the finish line, a volunteer slipped a finisher medal around my neck. Totally unexpected and totally awesome.
10. Post-race food included fruit, pancakes, and bacon. I did not partake of the bacon or pancakes, but I thought that was a nice touch for a small race.

For anyone who wants a light challenge, completely safe and simple swim course, and positive race experience, I highly recommend the Goochland Sprint Triathlon.

Finishing the race. Look at those gams!

Race Results

The officialrace results were posted later in the evening the day of the race. I did not stay long enough, but they were also printed and posted after the race as well.

Swim Time – 5:26

T1 – 2:20

Bike Time – 52:14  

T2 – 1:43

Run Time – 37:04

Overall – 1:38.46