What is 70.3 Training?

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Training is all about preparing for race day but it also means adjusting life to support the training.

The short answer: a lifestyle change.

Change, adjustment, choice–call it what you will but half Ironman training is a significant commitment and one that requires dedication and focus. I’m starting week 9 of my 20 week training plan and somehow only just recently realized that my decision to train for 70.3 miles is truly no joke. This is serious stuff and one that really has been a lifestyle change. This realization came to me on a Friday night when I was happily getting ready for bed at 9:30 p.m. Continue reading →

Cooper River Bridge Run 2010: A 10K PR & Much More

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Seeing my friend Jason in the crowd gave me the necessary energy boost to power through the last half mile or so.

I’m losing count of how many times I’ve posted how the Cooper River Bridge Run in Charleston is one of my favorite races and this year’s race was confirmation of that sentiment. There are a lot of reasons this year’s 10K race was awesome. The ‘tradition’ has been that every year my husband and I drive down on Friday, run Saturday morning, and drive home Sunday. The whirlwind trip is not an ideal way to visit one of my favorite cities. So this year we switched things up. We corralled a group of friends to join us for a long weekend in a beach house and convinced them to sign up for the Bridge Run.

For once we would be able to enjoy Charleston. We had four nights at an oceanfront house on Folly Beach and we were spending the long weekend with our best friends. I was also excited because for a couple of them it would be their first race. I spent a lot of time sharing my enthusiasm for the race and the city and couldn’t wait for everyone to experience the Bridge Run. Continue reading →

Half Ironman (70.3) Training: Why?

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When I tell people I am training for a 1/2 Ironman most often the first question is, “what’s that?” When I answer that it’s a 1.2 mile swim, 56 mile bike, and 13.1 mile run, usually the next question is, “WHY?” And sometimes, “how long does that take?”

Most people I know lump me in the ‘crazy’ category for doing this and I know the overall percentage of people who do these events is small. If marathoners are 1% of the population I’m sure 1/2 Ironmen are a close second (though the 70.3 event has been quickly grown in popularity since its introduction in 2006). I’m ok with ‘crazy’ being part of my answer to ‘why?’ but I do have my reasons. Continue reading →

Triathlon Training: March Madness Weekend

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I signed up for a March Madness training weekend with the Annapolis Triathlon Club, fondly known as Iron Crabs, and when I looked at the itinerary thought I might well be ‘mad’ for what I was getting myself into. Two members of the team had coordinated with various area coaches and facilities so that we could have an entire weekend of biking, running, swimming, and education at our fingertips. My goal in signing up was to get a true evaluation of where I am in my own training and to immerse myself in three days of all things triathlon. Continue reading →

Confessions From a First-Time Flat Tire Experience

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My first flat tire; I had everything but a tire lever and the experience to change it.

When I first met my husband, Tim, we got into mountain biking and while I loved it I was always a cautious biker for fear that I might pop a tire in the middle of the woods and my daredevil husband would be so far in front of me that I would be left alone helpless. I had all the necessary tools for changing a flat tire during our mountain biking days but I’m proud to say that during three seasons of the sport I never once got a flat. I watched Tim change countless tires and was always confident that if my day came I would be good to go.

Last year when I decided to try triathlons (also at the nudging of Tim and others) I transferred my saddlebag from the mountain bike to my Cannondale road bike and added the requisite spare tubes and patch kit. My bike routes involve all sorts of potentially hazardous areas for tires from roads with no shoulder to uneven roads to busy roads with big shoulders that are littered with everything imaginable. In my first season of riding, after every ride I felt lucky to come home without a flat tire. But luck cannot last forever. Continue reading →

Setting & Adjusting the Race Pace Goal

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When I first started doing running races, I raced to participate, to experience the race, and that was about it. Let me first say that there is absolutely nothing wrong in racing with that mindset. My perception of racing started to change as I learned more about running, form, training techniques and drills, and my own potential. My perception of races also started to change the first time I adopted a real training plan which was for my first half marathon in October 2008.

I distinctly recall that race being the first time I set a hard goal that I hoped to achieve. For that run my goal was to finish under two hours, which I just barely did. That race pretty much set the tone for how I’ve been running, training, and racing which is goal-oriented. Continue reading →

Seashore Striders’ St. Patrick’s Day 5K

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March 13th was the third annual St. Patrick’s Day 5K run and walk put on by the Seashore Striders in Denton, MD. The race is an event centered around the community and supports the Caroline Human Services Council which provides programs for children and youth in Caroline County. I was signed up for the 5k along with friends and colleagues from Benchworks and was planning to use the race as a benchmark in my preparation for the upcoming 10K Cooper River Bridge Run in Charleston.

When I originally signed up for the Bridge Run I set the goal of completing it in the 48 minute bracket in order to achieve an 8-minute pace. However, due to the triathlon training I’ve been doing, I’m only getting in three runs a week and have not dedicated as much time to speedwork as I had been planning. All of my runs have been averaging anywhere from an 8:40-9-minute pace so I was curious to see what I might be able to achieve at the 5K. Continue reading →

The Four Mile Focus

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This winter my running mileage tapered off and as I got back into building my base I landed on and stuck with four mile routes and routines for a couple weeks. Three just wasn’t enough and for some reason I didn’t have the time or the motivation to get much beyond four. I know that doing the same thing over and over can sometimes minimize results and effectiveness but I used my four mile runs as a way to experiment and achieve more out of each run. By using four miles as my distance I had a good measurement of what I could achieve in those four miles; I either improved or I didn’t. I wasn’t trying to add miles, I was trying to make those four miles as good as they could possibly be. Continue reading →

Pulling Up, Spin Class Tactics

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With all the snow on the ground and the need to log time on the bike, spin class is an ideal solution for getting in a good ride. In fact, I probably push harder in spin class than I do when I’m out riding on my own. There is a trained instructor who guides an intense work-out and the combination of hills, surges, speedwork, lifts, and steady climbs makes for an incredible 60 minutes on the stationary bike; plus there is the added bonus of what are usually great playlists made by the instructors!

Though I’ve been attending spin classes for a few years now, I do not consider myself an ‘advanced level’ spinner. I only go 1-2 times each week and I have very specific goals each time I go. 1.) Build better endurance to use the higher gears longer and 2.) Improve my form. I am sure there are plenty of articles and blogs out there with great advice on how to achieve these things and I will definitely be seeking them out. In the meantime, I thought I’d share the few things I’ve figured out that seem to be effective spin class tactics. Continue reading →

Big Vanilla Blunders: One Gym Member’s Comments

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I joined the Big Vanilla gym in Arnold in January 2006 during a typical New Year’s resolution high and at the time happily signed a two-year family contract for my husband and myself that seemed to be the best deal they had to offer. The Big Vanilla is extremely convenient to where I live–I can get there in about 5 minutes–and my membership is inclusive of the lap pool, spin classes, pilates classes, racquetball courts, and an enormous spread of treadmills, stationary bikes, elliptical machines, weight machines, and free weights. All of these perks are bundled into my family monthly membership of $79. Since joining in 2006 I’ve really not had much I could complain about. Sure, I could nitpick, no gym is perfect, but there hasn’t been anything that really pushed my buttons…until now. Continue reading →