Craig Ranch Sprint Tri

Sunday, I completed my first triathlon in about two years. Mostly to let my plantar fascia completely heal, but also because I needed a mental break. My coach was on board, and actually encouraged this switch.

The training has been good for me. I’ve seen progress in the pool, and on the bike when I took it out to the roads. I’ve run some shorter distances: track workouts, brick workouts, and haven’t run for more than hour. I was a little nervous earlier in the week, and it was about stuff that’s pretty much out of my control (flat tire, etc…). By the time Saturday rolled around though, I was excited.

I laid out all my gear after my Saturday morning easy workout, and I practiced transition a few times. I had a pretty good handle of going from bike to run (from weekly brick workouts), but I needed to refresh going from swim to bike. Once I was comfortable, I packed everything up and didn’t think about it the rest of the day.

Sunday morning was a little windy and overcast, but still warm. I met my friend Leda there. I’m so glad she lets me talk her into these adventures. We were only able to bike together once – the day before. I also had other friends at the race, including my friend who talked me into doing my first triathlon three years ago (when I was dealing with PF in my other foot).

 

The swim, which used to scare me, was 350 meters in an outdoor pool. I had some trouble in the first lane trying to get around a lady doing the breaststroke. I almost got kicked in the face a few times, and couldn’t get around because of the guys coming up behind/next to me. It was hand to foot combat! 😉 After the second length of trying to get by, I was able to make a big push from the wall to get ahead of her. It took me about 200 meters into the swim to get into a rhythm and slow my breathing down. It wasn’t ideal, but I survived.

Out of the pool, I made my way to my bike. Transition went well. The hardest part was running on concrete to get to my bike. My bare feet don’t like hard surfaces!

It takes me a few minutes to get settled in on the bike and feel comfortable. Then I start hydrating with Nuun. My plan was to finish my bottle about 10 minutes before starting the run. The bike was 12 miles. There was a little bit of climbing, but I consider this one of my [few] strengths on the bike. I liked the fact that it was two loops, so I knew what to expect on the second one. I settled into a decent for me speed, and didn’t wear my legs out. The wind was a little tough in places, but nothing like Buffalo Springs!

Back in transition, I swapped out my shoes, grabbed my visor and race number, then headed out to the run. This was my sport! Since my first triathlon, I’ve always looked forward to the run. It was the first time throughout the race that I felt it was hot outside. I settled into my pace, and my plan was to increase speed a little each mile. In the third mile, I picked it up and focused on finishing strong. My first and second miles were around 9:00 pace, and I averaged 8:54 overall for the 5k run. Negative splits. Yay!

I loved the finish area! I got my water and medal, then found my husband. I was able to see my friends after the race too. We had watermelon, pancakes, and Nuun. I was a happy finisher!

 

I had a lot of fun, which was the ultimate goal! I forgot how much I enjoy triathlon (when I’m not worried about swim cutoff times). 🙂 I was mostly pleased with my results. I was hoping to have a better swim time, but I don’t typically time myself jumping in and climbing out either. I was also happy with my overall placings. Usually I’ve been at or near the bottom of my age group. Progress.

 

Now, it’s time to shift back to running. I’ve got a whole 4 days of running this week, and I’m ready! I have some big goals to crush.

 

 

 

Summer Running

We finally made it to the end of the school year, so we are finished with band concerts, banquets, awards, etc, etc…I’ve just been plugging along with my training in the meantime. I raced my second 5k for the year in May, and it was about 20 degrees warmer with much higher humidity than the one in April. I hit the first mile at a pace that kind of scared me, but ended up slowing in the second mile when there was no breeze and the humidity took over. But anyway, I was happy to see my running friends out there, and that my overall pace came down a bit. It was a smaller local 5k, to raise funds for the Denison Animal Welfare Group (DAWG).

Texoma RunnersThere were dogs everywhere and it was fun. I was surprised to see several run with their dogs and place in their age group. One woman ran with two! Maybe Cleo will be ready to run it next year. I know she likes to run, and last week I discovered she likes my Feetures running socks, when she ate one before I realized I dropped it!

Don’t let the cute face fool you!

 

My foot seems to be back to normal. Yay!! All my runs since the Bluebonnet Half have been 5 miles or less, and two to three times a week at most. I’ve been doing some strength work, along with swimming and biking too. I’ve been biking enough that I can’t wait to get back to more running! 🙂

I will say this about triathlon: I like the training, and I feel like a better athlete when I’m training this way. More balanced. Triathlon allows enough respite from running, that my passion for it is rekindled and I will be excited to get back to heavy training. I’m still working on those big goals.

Which brings me to my other news. If you didn’t see my posts earlier this month on social media, I am now an ambassador for RunRelated!

I’ve been working with my coach since mid-December, which means I haven’t had to plan any of my training since then. After more than 7 years of doing it on my own, I am happy to turn that over to someone else. I have some big goals I’m reaching for, and my coach didn’t laugh when I told him what they were. Now, I just need to show up for myself.

Since this is the time of year when a lot of runners are planning for fall/winter races, take a look to see if it’s for you. It’s affordable coaching (you know I’m frugal), it’s specific to me and my goals/schedule, and I can text my coach with questions about workouts, planning races, etc. In the case of my injury, he immediately made changes to the next week’s training to cut the running, and upped the intensity of swimming and biking (more than I would have done on my own). If you’re looking for help meeting your goals, check out RunRelated.

I’m running another local 5k this Saturday to support a marching band. I’m trying to take advantage of this time of year to get in and support the local races. It is getting hot, so my expectations may need to be adjusted. Then, the sprint tri is a few weeks after that. Summer is here!

Stay hydrated!

 

 

 

 

A Teeny Tiny Bit of Running, and a 5k

If there ever was a time of year to have a running injury, I guess this is it. No long races in the near future, and a sprint triathlon at the end of June.

I went to Airrosti the week after the Bluebonnet Half, after limping for a couple of days. After my visit, I only ran twice that week. A 3 mile easy run, and a 5k that Saturday. I had instruction from my Airrosti doctor and my coach to stop any time I felt pain, and walk or cancel the 5k if I needed to. The goal was to not set myself back, and was mostly about supporting a local race. I did a warm up to test my foot before the 5k, and it was sore but not painful. So I went out at what felt like 5k pace for as long as I wasn’t hurting. The weather was great, but it didn’t take long for me to remember how hard it is to breathe in a 5k! My easy 3 mile run earlier in the week did not prepare my lungs! The last 5k I ran was in September, so I was a little cautious with my pace, and not really sure where my fitness was for a fast race. I made it through the first mile in 8:05, and the second one was the same. In the last half a mile, I noticed it was all male runners around me. I could see one of my friends ahead, pulling away from me. My pace was slipping, but I did my best to hang on.

 

I was pretty happy with my effort, and the fact that my foot felt the same as before the race. I was about a minute off my time from last year, and with an age group win and third overall female finisher.  My friend I was chasing was the second female, and also won her age group. I love these smaller, local races!

I’ll be testing myself again on the 19th for another 5k, so hopefully my lungs will be on board this time. 🙂

My next week of training had extra biking and swimming to make up for the missing runs. My coach has kept my running distance low to help the healing process, but the intensity in the pool and on the bike has cranked up. Let’s just say I haven’t been bored from not running. I have missed meeting my friends for early morning runs, but I have to do what’s best for me.  Even when it means getting on my bike. On the road. Away from the comfort of my trainer and Netflix…

I have a friend who is also training for a triathlon, and she came over to my house so we could ride together. I’m such a chicken when it comes to riding, and I don’t know why. Maybe because I’ve fallen from being clipped in, maybe because it hurts more now that I’m older. It’s probably because I just don’t spend enough time on the road. She told me it was time to take it outside.

So we took it nice and easy, and I didn’t fall! This time…

I’m so thankful I can be my neurotic, fraidy-cat self around my friends, and they still choose to spend time with me. 🙂

Last week was still just a little bit of running. Nothing more than 3 miles. I had my follow-up Airrosti appointment and he said my foot looked really good. It was feeling much better too, especially after the tissue work. Ouch. So I’m done with the treatment unless it flares up again. According to my husband, new shoes are cheaper than insurance deductibles. He’s so right!

I have been instructed to keep the distance of a run below the point of pain, and to continue my foot strengthening exercises. This works for me because it seems that summer weather is here all of a sudden. It also times well with the end of the school year: banquets, testing, athletic tryouts, concerts, awards, and all that fun stuff. Just about two more weeks until I can join the 6 am club for the summer. It’ll be a nice change working out in the daylight.