How many hours are there in a week?

I've been busy.

Re-adjusting to eastern standard time.


Moving from one place to another.


Making new place feel like home.

Getting in all my workouts. Moving boxes for 2-4 hours per night will amazingly make your arms feel like crap in the water.

Trying to get a huge work project off the ground before the entire team takes off for Sydney.

The end doesn't feel like it's anywhere in site, but I feel like I'm making progress in all aspects.

And now a photo montage of the 'in progress' state of affairs.

My sentiments from the Cape Town gym upon getting the keys to the new place and learning it was filthy and needed some major maintenance.

Yay, moving is fun! Bye-bye, small square kitchen!

I'm not one of those people who buy samples. I go, I decide, I buy. From the top: Basement bathroom, main bathroom, main living area and bedroom.

Paint done, moving all the things!!

Painting is much easier fueled by wine. Note to self: must buy blinds.

The light at the end of the tunnel. This is 87.4% of the reason we signed this lease.

Cape Town Cycling

Despite my fear and hesitation, this was one of the best decisions I have made in a really long time. I originally had found a bike to rent via a local shop, and was in touch with a local tri group to join some of their group training. But with limited time and a very tight work schedule, I really only had Wednesday for some personal time, and I decided it was worth the extra money to simply hire a guide and leave it up to a professional. Through some googling, I found iRideAfrica, a smaller touring company with guides who had some major road and mountain biking credibility. It was refreshing and made me comfortable booking - many of the tours I was finding were the 'hybrid, 12-mph, picture taking' type of tours, and while there is a time and a place for that type of cycling, it wasn't what I was looking for.

I have nothing but glowing things to say about iRide Africa, and my riding partner for the day, Jennie. She is a local, very competitive pro cyclist and knew just about everyone on the road.I booked an 'all day' tour, but told Jennie up front i was looking for 3ish hours, 45-60 miles in the saddle. Looking back, I would say this is my one regret. I booked all day, I really should have stayed out there much longer! We did about 75km, but to go all the way down to the Cape of Good Hope (where the Indian and Atlantic Oceans meet) is about 120km round-trip, and I was trying to be smart and avoid doing my first century ride of the season 1) 4 days after racing a half marathon, 2) less than 2 days after flying from DC to Cape Town, and 3) in the middle of a really intensive and important week of work. So I'm bummed I didn't do more, but at the time, and looking back, it was likely the best decision.

Despite my worries, the bike was amazing. It had a nice, cushy saddle and was perfectly set up! It was a mens Giant, and the only thing was towards the end of the ride my shoulders and hands started to hurt, as I am used to the more narrow handlebars/grips of my women's frame.

My trusty ride for the day! Surprisingly totally comfortable!

I got picked up at my hotel, which is not a very conducive neighborhood for cycling (GREAT for running though!) and we drove and parked in Sea Point. We headed south through Camps Bay (quintessential surfer town), Hout Bay (simply stunning) and the highlight of the ride was riding up and over Chapman's Peak. The road I can only describe as similar to the PCH along the California coast.

Climbing South up Chapman's Peak.

I was so happy with my cycling fitness, and was able to not only get in some solid climbing, but also enjoy the views and go a bit camera happy while riding. After descending the other side of the Peak (which I realized was quite a bit steeper/longer than the ride up!!) We added some more kms on through Fish Hoek, avoiding the baboons and tourists in Simons Town and Boulder Beach.

We stopped for the obligatory cycling cappuccino and scone, and headed back, where I did decide to play tourist and make a few stops to enjoy the views and snap some photos. We also got joined by a friend, who proved that you can find 'those type' of male cyclist anywhere - I don't think I need to elaborate.

Fresh cream? Why not :)

Back up!

You can see the road along the mountain. so amazing.

Climbing back up Chappie's - we made a friend.

Me and Jennie - Top of Chapman's Peak overlooking Hout Bay.

Looking back towards Hout Bay area.

After all was said and done, a post-ride Fanta (so good and so much better in South Africa!) with a view finished the day off.

El fin!

I have always said Cape Town is my favorite city, hand down. I gush about the city and the culture. Getting out on the open road only cemented this fact and I am already scheming about getting back.

Today is a day. Tomorrow I will be home.

11-3pm Pool time/Email
3pm-7pm Work with East Coast folks
7-8 30pm - Gym
9-10pm- Eat/Clean/Pack

12:20am-forever. Fly home. In a middle seat. I have had some *issues* with KLM this trip, and I publicly vow to never again fly long-haul except on Delta. I know *boo-hoo poor me*, but I had upgraded seats when I booked (due to Delta status), checked in via KLM (codeshare flight) to find shitty, middle row, non-reclining seats, sucked it up and just paid 70 Euros for an exit row - AND THEY PUT ME IN THE MIDDLE SEAT AGAIN. I don't care if I am traveling on work's dime - 11 hours is a fucking long way no matter who is paying. 11 hours is even longer when you have another 7 hours following it to get home.

For the past 4 years, I have always made the 'least bad' choice to fly 15 hours straight (ATL-JNB) to South Africa. The schedule worked better this trip to fly through Europe, via KLM. NEVER AGAIN.

Ok, Enough. Sun time.

disclaimer "I know I'm lucky to travel for work, blah blah blah blha'

On Fear.

I have 30 minutes until I leave to go on a ride. In Cape Town. With a random pro-cyclist who I found on the internet. 2 years ago, or even last year, a day off of work would have found me perhaps going for a long run, but most likely at the pool with my head buried in my laptop. I am excited and nervous and, to be honest, a little scared. I have made it clear I am looking for easy, base miles, and based on my treadmill walk/run yesterday, my legs are still feeling racing+traveling. But it's time to suck it up. Be confident in my abilities and excited to face the unknown.

A few things I'm nervous about:
They drive on the opposite side in South Africa - does this mean cycling too? So do I then say 'on your RIGHT?'
I don't have a cell phone. Pleasepleaseplease don't get lost/loose my guide (that would make her the worst guide in history, but still...)
Calories. I ate a huge breakfast, have nuun, larabars and fruit snacks, but none of my usual long-ride liquid calories. Hope it works out.
Sunburn.
Hills.
The bike. I've never rented a bike before. I'm scared it wont fit, the saddle will not agree with me, and I will be 2-3 hours away and my crotch will revolt. This is perhaps my biggest fear.

OK, off I go.

Live blogging.

From the treadmill where I am walking at a whopping 6km per hour. Funny how your legs revolt after 18 hrs on planes.

Oh well at least the view will keep my attention

Rock and Roll USA - Race Recap

Going to type this up quick before it gets away from me, and also because I don't think I will have a moment to spare in the next few weeks. I am busy reviewing the DATA - I got a new Garmin with HR about a month ago and this is the first time I have connected it to my computer, so it's a lot to take in and digest.

I covered my feelings about the race before, but as the race got closer, I was feeling better and better. I had a good final prep run on Thursday where I hit the HR and paces that were right in line with my goals going into the race. 

My goal was a bit general - I wasn't sure if a PR was in the cards, based on my running fitness and overall training structure right now, but I really wanted to run faster than a 1:45. Last year at this race, my PR dropped from 1:44 (run off the bike in a HIM) to 1:38. So I decided I would be happy with any results in the middle of those numbers. A solid sub-8 pace would make me happy, and hopefully be a good view to how my fitness is progressing.

I nailed my goal spot on, 1:43:36 (interestingly enough, my Garmin data matches the chip time EXACTLY). 

My coach had suggested a plan of thinking about the race in 6-3-3-1. This is a bit different for me, as I have approached half marathons in the past at 5-5-3.1. He said the first 6 miles shouldn't feel like work, then I should gradually pick up the pace over the next 3, then the next 3 should feel like WORK, and the last mile is all you have left. Unfortunately, even though I had the best intentions to follow this plan, my legs wouldn't allow it.

I don't think I started too fast. First 5/6 miles did feel comfortable and I didn't feel like I was pushing the pace. But I also never felt like I fell into a 'groove'. My legs just didn't have any 'mojo', but my breath was under control and I felt prepared for the turn into Dupont and the climb into Adams Morgan.

1	08:10.1
2	07:10.6
3	07:35.3
4	07:39.8
5	07:49.2
6	07:57.3

 

I realized just after the first mile marker that I had not set my watch to 'auto lap' so I took splits manually, but the first two are a bit off bc I missed the 1st mile marker.

Mile 7 brought the climb into Adams Morgan and it was at this point that I realized that I was grossly under-prepared for the hills on the course. Last year I was confident and powered up the hills, but my training had included weekly hill repeats and all my long runs (and recovery/easy runs) were done in Central Park, which is constantly rolling. This winter, my runs have been mostly on the Mt. Vernon and Four Mile Run Trails, which are not exactly known for hills :)  So instead of powering my way up and spiking my heart rate, I decided to intentionally ease-up on the pace up the hills. I focused on my turnover and high knees and staying light on my feet. I tried to gradually increase my effort during miles 7-8-9 and really work and use the downhills. The rolling hills of Adams Morgan are included in these miles, but the pace generally responded to the increase in effort.

 

7	08:21.1
8	08:00.0
9	07:53.1

As I hit Mile 10, I was ready to try to pour it on, but I realized the mojo in my legs, which hadn't really made an appearance yet, most likely would not be showing up. However, the pace reflected my increased effort, but I also realized at this point it was about surviving. I still had not looked at anything other than pace on my watch, and mentally I was at a breaking point. My hip was starting to nag, I was hot and I knew a PR wasn't in the cards. In the past I may have dialed it in, eased up a bit and settled with having a 'good enough day.' 

But I knew that this wasn't just about pace, it was also about EFFORT. It was my first race wearing a HR monitor, and HR isn't going to lie when I send my splits to my coach.  My legs were gassed, but I plugged along anyway.  Mile 11 felt SO long. Mile 12 felt like one of those never-ending-longest miles of my life. I saw the split and knew that my HR nor my pace was going to reflect an increased effort. So I focused on squeezing everything out of my legs, regardless of how they felt. I shuffled along and was proud to bring the pace back under 8 for the last mile and cursed the last little uphill to the finish line.

10	07:47.9
11	08:00.9
12	08:15.1
13	07:59.7
0.1	0:56.2

 

Much like last year, the first comment my boyfriend made was that it looked like I was out for a Sunday jog when he saw me at the end/cross the finish line. However, on this day, I knew that I got everything out of my legs that was there for the taking, and am very proud of the result.

And now I sit and look at the data. Like I said, data doesn't lie. And my highest AV heart rate of any mile was Mile 5. Now, this either means that I started out way too fast, or that I have a thing or two to learn about getting uncomfortable. My guess is the later, and hopefully I have some major (good!) running pain in my future once my coach sees the HR data.

I am REALLY happy with this race. I nailed my goal time, I kept plugging away when my legs didn't want to, gained some perspective on HR and pushing and learning how to hurt, and  in the end  I am learning to be a stronger and smarter athlete. I now I'm going to go run some hills.

I also think I accomplished one of the major things I was focused on for this race - "'too fast' will be determined by my legs, NOT decided in my mind." Check, indeed.  Today was determined by my legs. I fought to keep my mind in the game, and I know that this is just a small first step in learning how to keep my mind engaged and positive over the 140.6 mile long-run.

 

Bandwagon

So many things. I may as well hop on....

1. Wah wah wah, it's hot. My run and HR last night suffered. I'm slow. boo hoo
2. Half Marathon this weekend. In DC - have you heard? I'm running. I'm racing. I'm weirdly apathetic (and, really, that's not true)

OK, moving on....

I started this blog so I could have a history of training, racing, and my thoughts and feelings. I did this race last year. And all I have gained from reading my archives is this: I trained for a marathon. I got hurt. I ran a half. I did well.

Not so helpful.

I'm in a very different place with my training than I was last year. Last year, I trained to race a marathon Dec-March. I followed my own plan, did regular speedwork/tempo runs and made a smart decision to run the half versus the full. I biked at most 1 time per week and swam even less.

This year, I have a coach. Who I am trying with all my might to listen to. I am biking 5+hours per week and swimming 100% more than last year. My running miles are less, they are different, and, to be honest, they suck. Those 'easy, awesome, effortless' runs have been few and far between as my body and mind adjust to Ironman (and heart rate) training. But I know that different doesn't mean worse. I had a surprisingly good day in January at the Snapple 'Half' Marathon and  am confident that my fitness has improved since then.

However, I am also aware that improved fitness doesn't always mean race day execution. Last night, I came home from a no-good horrible run and announced that I was not longer shooting for a PR. After warming up and some hip opening drills, I started a prescribed 20-minutes at race effort, and after a 7:30 mile (exactly PR pace), I threw in the towel. My HR was sky high (damn heat boo hoo) and mentally, the motivation just wasn't there. It's amazing how 1 hard miles led to laying on the floor for the next 2 hours debating my race strategy.

Truth is, I have NO IDEA what to expect come Saturday. I cannot control the weather. I cannot control the stress of my job and the lack of sleep it has been leading to. All I know is what I can control, and that is this:

1. I put down a ridiculous predicted finish time in order to start closer to the front. Mission accomplished, I'm in Corral #1.

2. I WILL NOT obsess over my HR during the race. I will collect the data to learn from it, but the only info on my screen will be pace. No time, no distance. This will be my first race where I will record HR, and I don't want seeing certain numbers freak me out and mentally allow me to 'decide' I'm running too fast.

3. On Saturday, 'too fast' will be determined by my legs, NOT decided in my mind.

4. I will NOT run faster than 7:45 for my first mile.

5. I will enjoy the CRAP out of this race. I loved almost every step last year (except that damn climb out of Dupont Circle. ouch) and I plan to do the same this year. I run because I love it, and it brings me joy, and I will not let pre-race stress and nerves get in the way of enjoying the experience.