June 19, 2017

Ironman Wisconsin Training: Week 22

 

After Ironman 70.3 Wisconsin, I felt like I recovered fairly quickly, despite the normal post-race soreness and tiredness. By Wednesday, I started to feel a little bit more normal and by the weekend, I felt mostly recovered. Being sore and exhausted after an endurance event is normal, and to be honest, I kind of welcome the feeling that comes with it as it signifies the effort that was needed to get from the start to the finish.

The 48-72 hours after a race are critical for optimizing recovery and if you rush the recovery, you may dig yourself into a hole that you can’t get out of for several weeks or even months. A few things I make sure to do within those 48-72 hours include:

  1. Drink. Hydrate, hydrate, hydrate! And not just with water, but with electrolytes too
  2. Eat. I typically don’t feel like eating immediately after a race, but an hour or so after, I make sure to eat what I am craving (within reason). I usually go for pizza 🙂
  3. Move. As much as I want to park it on the couch for the rest of the day and night, I make an effort to move throughout the day to keep blood flowing and reduce muscle soreness
  4. Relax. The evening after a race I always take an Epsom salt bath and use muscle relaxing cream (I love Mg12)
  5. Stretch. Foam rolling and compression socks along with a few stretches are key
  6. Sleep. I try and get a good nights sleep, as hard as this sometimes can be
  7.  Massage. Scheduling a massage 2-3 days post race is a must for me

There will be a time to push hard again, but last week was all about enjoying the lower intensity workouts and having a bit more free time, which hardly ever happens!

Monday:

  • Rest

Tuesday:

  • 35 minute swim ~1,800 yards

Wednesday:

  • 60 minute track workout ~ 6 miles
  • 45 minute swim ~ 2,600 yards

Thursday:

  • 40 minute easy run ~ 4.7 miles
  • 30 minute easy bike ~ 8 miles

Friday:

  • 30 minute swim ~1,800 yards
  • 60 minute easy bike ~ 16.5 miles

Saturday:

  • 2.5 hour bike ~43.5 miles
  • 30 minute run off the bike ~ 3.5 miles

Sunday:

  • Rest

 

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June 14, 2017

Ironman Wisconsin 70.3: The Run

 

Running and I go together like peanut butter and jelly. I actually hate jelly, but you get what I mean. I’m in my element when I run. I can’t wait to get off that bike and just cruise.

You ever make a pb+j with the perfect combination of each? You take one bite and think to yourself, “that’s a damn good sandwich”. Other times, you put waaaay to much peanut butter on and it sticks to the roof of your mouth, or waaaay too much jelly on and it makes the bread soggy. Gross.

On Sunday I made a damn good sandwich. My run felt amazing, I didn’t push too hard at the beginning, and kept enough energy at the end to finish strong.

Luckily my transition area was very close to the “bike-in”, so I only had to run with my bike a few short yards. Transition 2 is always simple…running shoes on, grab everything else in your hand and put it on while running (race bib, nutrition, etc). Oh, and remember to take your helmet off 😉

Transition 2: 2:25

The run course was along the entire lake of Monona, running in a big loop. The way this race started with the rolling hills through the neighborhoods for 3-4 miles, my goal was to start easy, keeping a quick cadence and keeping my HR in the lower Z3 so my legs were solid to handle the hills.

  • Mile 1 ~ 8:15
  • Mile 2 ~ 8:21
  • Mile 3 ~ 8:19

I really had to focus on holding back during the first few miles because my legs wanted to pick up the pace right from the get-go. The first three miles FLEW by and so did the next three. I felt great so far and wasn’t too hot given the 90 degree temps. I made it a point to consume a sip of Gatorade and a sip of water ever mile at the aid station, in addition to lick of BASE salt, and poured ice down my sports bra to keep cool.

  • Mile 4 ~ 8:16
  • Mile 5 ~ 8:10
  • Mile 6 ~ 8:04

Finally by mile 9 the course flattened out and I began to pick up the pace a bit more. The entire run I kept thinking to myself…the run is where you are comfortable…running is your thing…you got this. My plan was to try and consume two gels on the run, however I could only stomach about a half of one around mile 7. I was a bit scared my stomach would react oddly with the heat, so I stuck with Gatorade and water only from then on.

  • Mile 7~ 8:01
  • Mile 8 ~ 8:00
  • Mile 9 ~ 8:01
  • Mile 10 ~ 7:52

On mile 11 I approached John Nolen Drive with the last couple miles on the bike path running by Monona Terrace (the start and finish of Ironman Wisconsin). I knew I had gas left in the tank and could finish strong! The finish is always up a hill…why must they do that…it’s a mystery. However, the hill didn’t seem all that bad when I saw Scott cheering me on from the sidelines (which meant he had strong race as well!).

  • Mile 11 ~ 7:40
  • Mile 12 ~ 7:42
  • Mile 13 ~ 7:32

Overall, I have nothing bad to say about how my run was executed. I passed 11 athletes in my division just on the run alone, and had my best half Ironman run to date.

  • Run Goal Time: 1:47 ~ 8:10/mile
  • Actual Time: 1:43:44 ~ 7:55/mile
  • Division Rank: 9
  • Gender Rank:44
  • Overall Rank: 281

When I crossed the finish I was full of pure joy.  Volunteers handed me my metal and a bottle of water then directed me to the food tent, but first I had to find Scott! I spotted him right away and gave him a big hug…he was on cloud nine and had such an awesome race.

I never trust what type of food they have after races, and I always crave the same thing…Fritos and beer. I don’t know what it is, but it settles my stomach more than anything else after a long, hot race. I also packed a smoothie made up of beets, SFH recovery protein, cherry juice, banana and peanut butter to have on hand when my stomach was up for it.

Overall Time:

  • Swim 00:37:22
  • Bike 03:08:05
  • Run 01:43:44
  • Overall 05:35:38

We stayed for a while after to cheer on some of our teammates before eventually needing to get out of the blistering heat and into air conditioning. Aaaand desperately needing to shower.

This race was just what I needed going into the summer months of training… a little encouragement, a little push, a little learning. Thank you to the countless volunteers out there on the course cheering and helping us athletes out– you don’t go unnoticed!

 

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