Sweat Summary, November 17 – 23

Sunday, November 17
4 mile run along the W&OD.

Monday, November 18
30 minutes on the elliptical trainer. (2.73 miles)
20 minute strength, cardio and abs video – sweating to the oldies with Jillian Michael’s 30 Day Shred

Tuesday, November 19
I finally made it back to the pool after a 3+ week hiatus. I swam for 40 minutes (1,600 yards with liberal breaks between drills).

Wednesday, November 20
3.5 miles of speed work/drills at the track

Thursday, November 21
60 minutes on the bike trainer

Friday, November 22

Saturday, November 23
29 mile bike ride in Marshall, VA

Overall, this was a very light workout week, but as I am slowly easing back into training it worked for me.  I know that this light workout schedule cannot and will not persist so I’m enjoying this significantly reduced load while I can.

Marshall Park and Ride – 29 Miles

With the weather supposedly turning cold late Saturday/early Sunday, I wanted to get my ride in Saturday (As I type this Sunday morning, the feels like temperature is 9 degrees! I am so happy that I rode yesterday.).  I decided to join my team ride from the Marshall Park & Ride in Marshall, VA for a 29 mile route through Marshall and Markham.  With I-66 running right through the area, I had driven through many, many times, but had never taken the time to stop and certainly had never biked in the area.  As usual, I didn’t check out the route map or elevation before heading out.

Marshall Park & Ride 29 Mile Route

Marshall Park & Ride 29 Mile Route

I’ve only done one other “cold” weather ride, which I was under-dressed for, so I spent a little more time planning my clothing for this ride.  I decided on wearing my lined running pants over biking shorts; a base layer top with a lined long sleeve shirt over that and then my riding jacket to top it off.  I had running gloves for my hands and an insulated skull cap to keep my head warm and cover my ears.  But, I didn’t count on the temperatures beginning to drop so early in the day.  I When I left my house at 7:15, the temperature was 45 degrees, but by the time I arrived at the meet-up spot the temperature had already dropped five degrees. I made a last minute decision to add another layer of clothes – the warm post-ride clothes that I had brought. I’m glad I threw put them on.  I am still having problems figuring out how to dress for cold weather cycling.

I froze on the first ten or so miles.  My hands were blocks of ice (I wore my running gloves which had minimal wind protection) and shifting was a challenge.  The roads were quite narrow and there was actually a decent amount of traffic.  It was a bit unnerving to climb a hill on a narrow road with a large, rumbling truck idling behind me.

Once I hit the turn spot at 10 miles (we could go straight through the intersection for a 50+ mile route, left for 24 miles or right for 29 miles), I turned north on my route and became even colder.  Wind, which had not been much of a challenge, became my biggest nemesis on this stretch of road.  Miles 10 – 20 featured some of the strongest wind – both headwinds and large, unexpected cross wind gusts – that I had ever ridden in.  My average speed for those miles reflects that wind, too.

I don’t have a lot of experience for riding in windy conditions so I tried to use common sense:

  • Get down.  I tried to get down into as low an aero position with my head tucked and elbows in as was possible.  Considering how many layers I had on, this was a challenge!
  • Gear down.  I geared down to try to maintain a normal cadence while reducing discomfort on my knees.  Pushing into the wind was making my knees hurt so this seemed to make sense.
  • Pedal downhill.  My instinct was to ride the brakes going down the hills because the unpredictable crosswinds were freaking me out, but I also knew that I needed to apply some power to my read wheel so that the wind didn’t push me further off my line.
  • Be positive.  I tried not to focus on how miserable the wind was and instead remind myself that riding in strong headwinds was actually helping to improve my overall fitness.

Even with all of that, I still came off my bike once and had a couple instances that made me think I could do without EVER riding in wind again.  When that thought when through my head, I thought of Cozumel and reminded myself that I could learn to ride better in the wind.  I had to laugh at one point – I came upon a sign that indicated the area I was in at that time was referred to as “Windy Knolls.”

Once I finally turned west for the final 8 miles back to Marshall, the wind was no longer an issue.  I enjoyed the ride that snaked along the interstate and took me by some vineyards and wineries that I had previously only ever seen from my car.  I made it back into Marshall 2 hours and 9 minutes after I set out.  The ride certainly took longer than I expected, but I hadn’t counted on the headwind and the hills.  I did almost 2400 feet of climbing – it’s not a lot, but because I hadn’t checked any maps before heading out I had no idea to expect it.

Marshall Park & Ride 29 Mile Elevation Chart

Marshall Park & Ride 29 Mile Elevation Chart

Overall, it was a good ride – I’m always glad that I go.  It was a great way to kick off my weekend AND it meant that I didn’t have to ride Sunday.

Suck it up, buttercup

Earlier today I posted on Facebook: I don’t want to spin or swim tonight.

It’s cold outside.  I was tired, after being on my feet all day at a conference.  I just didn’t want to go swim or spin.  But, a comment from a fellow teammate (he’s the current Ironman World Champion in his age division) provided the motivation I needed to quit complaining and just get it done:

Feel free to get over it and go.

So, I did.  Thanks, Chris!

Back At It

After I broke my foot, I (obviously) had to quit running.  Because of where my foot was broke (more on that in a later post), using the elliptical was out for the most part as well.  In what was a poorly made decision, I also cut back on core and abs work.  Because no one needs a strong core on the bike or for swimming, right?

Last night, I decided it was time to get back at it and ease into some core and abs work.  Because I have a propensity for going all out and not easing into anything, I figured that starting with a video as my guide would work well.  After digging through our stash of videos, Jillian Michael’s 30 Day Shred appealed to me.  It’s been a long time since I’ve worked out to that video – I’m talking way before I ever started triathlon.  The videos (all three levels) used to be challenging for me and required mini-breaks (up to 5 seconds. Right, Jillian?) to get through.  Last night though?  I could tell what swimming, cycling and recent running have been doing for me.  The video was easy.  No breaks were necessary and when I finished I couldn’t believe that I used to have trouble doing the workouts.

What this means is that the videos aren’t going to last very long.  I’m going to have to start going to team boot camp sessions (or at least trying the team boot camp videos at home).  Really, this is a good “problem” to have.  I’m glad to be back it – here’s to a stronger core and defined abs!

New Kicks

After visiting or calling all the running shops in my area, I had given up on buying a pair of the new Asics Gel Kayano 20s locally. I am not opposed to shopping online, but I do like to support locally-owned businesses when possible. I picked out the pair I wanted in my size and saved them in my Amazon shopping cart. The plan was to buy them when I retuned from last week’s trip. Well, guess what? I found them in stock at a running shop at Walt Disney World (and without a crazy Disney mark-up).

Behold: my new eyesores, err running shoes! Not the color I wanted (especially with my PINK! Compression socks), but they are so comfortable for my feet that it is worth offending my sensibilities.


I am also playing around with different lacing methods, which explains the crazy lace situation.

2014 Race Calendar

I am a planner.  I love having a calendar full of events to look forward to.  I’ve been getting antsy that I didn’t have a plan of events for 2014 so I finally took care of it this past weekend.  Here’s what is on tap (so far) for 2014:

March 2014
Shamrock Half Marathon

April 2014
Nike Women’s Half Marathon.  I entered the lottery and hope to get in again.

May 2014
Kinetic Sprint Triathlon
Jim McDonnell Lake Swim

June 2014
Rock Hall Sprint Triathlon
Rev3 Williamsburg Half

July 2014
Colonial Beach International Triathlon

August 2014
Luray Sprint Triathlon

October 2014
Waterman’s Half

November 2014
Ironman Cozumel 


When I am feeling frustrated because I cannot swim longer, bike faster, or run further, this is what I need to remember:

3 Months Ago

  • The first time I rode a road bike I managed five miles and was scared out of my mind.  I didn’t admit it though; I loudly proclaimed that I loved it in an attempt to convince myself of that.
  • My average pace the first month of riding was around 11 miles per hour.
  • Twice I had to walk my bike up a steep hill near my home during a bike ride with the local bike shop.
  • I didn’t know what hoods were and obviously didn’t rest my hands there while riding.
  • I would not let go of the handle bars for any reason – not to drink, scratch my head or indicate that I needed to turn or stop.
  • I had no idea how gears worked.  I thought that I was supposed to use the big ring (both front and back) to go slow so at the base of every hill I shifted to those gears.

This weekend

  • I rode 45 miles and averaged just over 16 miles per hour.
  • Climbing hills is something that I’m good at; at a recent ride with the local bike shop, I passed a guy going up a steep hill and he was visibly and audibly angry that he had been “chicked.”
  • I know when and how to use which gears and I ride on the hoods or on the drops, as appropriate.
  • I haven’t had to push my bike up a hill since that second time I did it on a local group ride.

Let this be a reminder that I am making progress.  I am too hard on myself and expect too much too soon sometimes.  Considering where I was three months ago, I should be proud of where I am now.  I am only going to get better.