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| Tonights Track Workout and Day 1 in Chicago |
| 08.31.04 (8:02 pm) [edit] |
I am a bit sleepy and don't have time to write a blog that is worthy of my whole Chicago experience so that will have to wait for tomorrow night.
Tonight I headed to the track to run with the SERC guys (and Missy). We had a good workout and I didn't feel too bad considering I just did an international distance triathlon on Sunday. We did a middle distance workout.
3*400 with 200 recovery
3*800 with 400 recovery (I only did 200 recovery and walked most of the recovery)
3*400 with 200 recovery
Then as a "surprise" at the end of the workout we did a 4*400 relay race. My team won in spite of my 80-second lead leg.
I was going anywhere between 6 and 6:50 mile pace tonight but wasn't too concerned with it. I am going to run my first half marathon race on the 12th so I don't want to be lazy this week but I don't want to overdo it either.
Friday we left Cleveland at 10:35 and arrived in Chicago around 10:45 Chicago time. We went out to lunch as a group and then relaxed until the Expo opened at 3. I went to the expo right at 3 and got my race packet and went to a course talk. The course talk was pretty helpful in that I learned about the transition area and about where I should line myself up in the swim (in the front). I wasn't really sure what a good swim time was for someone in my age group and didn't want to be in anyone’s way but also didn't want to have to swim over anyone.
At the expo I found out that my wave didn't start until 8:56am, which really sucked because everything has to be in transition by 6. So I had 3 hours between putting my stuff in transition and my race.
I found some water bottles that were 2 for $1.00 and also tried some free Gatorade drinks. Then I headed up to my room to go out on an easy run. B was the only one that hadn't run that was there (A was driving the bikes to Chicago from Cleveland and hadn't gotten there yet) so we headed out and ran for 30 minutes along the lake and the swim course.
When I got back from the run I made dinner reservations for my parents, their friends, and David and I at Jack's on Halstead. When my parents arrived we took a taxi out there and had a fabulous dinner! The wait staff there was amazing, if you are in Chicago I definitely recommend the place. Our food was delicious and it was out quickly, which was amazing considering the variety we ordered and that we had 8 people. Plus my water glass never went empty!
After dinner we headed over to the Blue Man Group! This show was absolutely amazing! I can't even begin to describe it. You have to be there to see it. If you enjoy music and laughing you will love it! The Blue Men were absolutely amazing percussionists and on top of that they made the show very interesting to those in the audience who may not be as musically inclined. Hands down this is one of the best shows I have ever seen, especially if you have a group with different ages and interests, it is really fun for everyone.
After the show ended I got a picture with one of the Blue Men and then we headed back to the hotel. I went to bed right away because rest two nights before an event is very important and Coach K had a morning swim planned for us at 8am the next morning.
More on that tomorrow!
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| Chicago Triathlon Pictures |
| 08.31.04 (2:10 pm) [edit] |
Tblog was down last night and I am heading to the track for a workout so I don't have time to type a proper blog about the triathlon yet but here is a link to the pictures and results to tide you over.
Pictures
username: tripics
password: goteam
Results
Check out the international results and look for bib number 5097
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| Last Real workout before Chicago Tri |
| 08.26.04 (2:42 pm) [edit] |
I did my last pool swim workout this morning. I tried to focus on staying relaxed and getting my technique down.
200 warm up
40 kick
40 pull
40 catch up drill
4*60 (start each 60 with prone glide)
2*200
200 pull
2*100
40 head down
40 slow arm recovery
40 swim
cool down with backstroke and breaststroke
While in Chicago we will probably do a group lake swim and test our bikes and do a short run but no more real workouts until the triathlon on Sunday!
I am all packed for Chicago our plane leaves tomorrow morning at 10:35. I won't be able to update until I get back Monday afternoon so wish me luck!
I am looking forward to the whole weekend. My parents are coming and they are taking my husband and I to see the Blue Man Group tomorrow night! Then Saturday night we have a pasta party which will probably be really emotional but also inspirational. Sunday morning we will be up bright and early (like 3:30 am!) and starting the triathlon anywhere from 6:15 to 8ish. After that there is a post race party and that evening Team in Training has a celebration party for us too! It should be a blast!
If you want to track me during the race click here to sign up for text message alerts: Track Elizabeth!
And enter my name under your athletes: Elizabeth Hansen
Thank you so much to all of my donors! (I am only $164 away from my minimum fundraising goal!) And thank you so much to everyone who has supported me during this past four months of training! I really couldn't do this without my support team!
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| Morning Run |
| 08.25.04 (4:21 am) [edit] |
Went to North Chagrin this morning for my run. The weather couldn't be any nicer. Not too cold or hot and not too humid!
I ran on the bridle trails 16 minutes out and back to get in around 4 miles. I felt really good and it was easy to keep a decent pace without pushing myself. My form has improved a ton in the last month or so.
Is it Friday yet? I can't wait to go to Chicago!
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| Easy 30 minute swim |
| 08.24.04 (3:45 pm) [edit] |
Took it easy this morning and focused on technique in the pool. I did a 200 warm up and then did some prone glides. I followed that up with some drills and kick sets. Then I did 2*200 just below race pace and a 200 cool down. My goggles broke this morning and my swim suit has met its match so I need to go to the store and get a new suit and new goggles.
A ordered me this awesome digital camera!
[image]ehansen_58035790.jpg[/image]
So I will be able to take pics during my long runs and bike rides now!
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| 30 Mile Bike Ride |
| 08.22.04 (6:45 pm) [edit] |
Favorite Quote of the week:
At our run yesterday we were talking about how we can eat whatever we want and not gain weight because of all of our training. A turns to B and says
"Yeah did you see Elizabeth the other night? She was the [u]hog[/u] at Hoggy's!" Refering to dinner after our track workout on Tuesday at Hoggy's where I ate half a slab of ribs half a plate of fries, corn bread, and asparagus :) In my defense I did do two workouts that day!
I got my bike back from the shop today and bought some new gels, and spare tubes for the race. They didn't have the Cherry Bomb so I bought "Tropical Blast". This is hands down the best sports gel I have tried so far. All the other ones I have tried have a very mediciney taste. This one had that a little bit but the flavor was so much better that it didn't matter!
I went out for a 30 mile ride tonight. I decided to wear my fuel belt since the last time I did a long ride with only one bottle of water is when I got the charlie horse. I kept my "B" goal pace for the duration of the ride despite the hills and tired legs so I crossed 25 miles at 1:40:00 and finished 30 miles in 2 hours. No leg cramps so I think the extra water was worth the extra weight.
Taper has now officially started!!! This week I am going to take it easy and try to eat well and get mentally ready for the race.
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| 8 Mile Run |
| 08.21.04 (9:12 am) [edit] |
We had our last team workout before the big race next week. We met at Brecksville and ran on the towpath. 4 miles out and 4 back. It was humid and we talked a lot so it took us 1:07:34. After the run we did 9*100 strides.
I wore my fuel belt just so I would have water on hand and it actually left bruise marks on my hips. It wasn't bothering me but I thought it was pretty funny. My ankle didn't bleed today so hopefully it has healed enough that I don't have to worry about it anymore.
Me after our run before breakfast
[image]ehansen_119120737.jpg[/image]
We went out to breakfast afterwards at a cute little restaurant. I had some good grub!
TNT Team at breakfast
[image]ehansen_1154344795 .jpg[/image]
I think I am going to rest for most of the day and then I may go shopping for some running socks and some other clothes. I have lost 15 pounds since I started training for this race so none of my clothes fit me anymore. I literally had my pants fall off as I walked up a hill to work one day. How embarrasing!
Big bummer I stopped to put gas into my truck after breakfast and as I finished pumping gas they changed the sign to 4 cents cheaper per gallon. I was so mad :)
I am starting to get nervous/excited about Chicago. This week I am going to try and spend some time mentally going through the race. I want a good time but I also want to enjoy myself so I want to be prepared for any mishaps ahead of time. I can't wait to see everyone on my team in the race! We are all going to have such a great time and do so well!
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| Fox and Hound Party and Morning Swim |
| 08.20.04 (1:37 pm) [edit] |
Last night A and I raised $751.25 for the Leukemia and Lymphoma Society! We had a happy hour party at Fox and Hound in Mayfield Heights. We got 20% of all food and drink sales in our party room! We also had a blind raffle with prizes from several companies including Starbucks, Golden Dolphin Spa, TNT Tanning, City Diner, Golf Dome, Chagrin Cinemas, Mazzulo's Butcher Block, and Auburn Springs Country Club! Q104 actually came to the party and donated raffle prizes as well as playing pool against party goers for Sarah Mclachlan tickets! We had a really good time! Thank you very much to everyone who came out and supported us!!!
Me with the Q104 Crew and some Billiard competitors
[image]ehansen_1276486982 .jpg[/image]
We were at the bar until after midnight so waking up for 6 am swim practice was a little rough this morning. I managed to make it though. I was about 5 minutes late so I just got a 50 warm up and then started in on drills. 100 catch-up drill, 50 head down, 50 slow arm recovery, 50 swim, 50 catch up, 50 focusing on reaching far in front of us. Then we moved into the workout. Everyone else did 15 100's today. I got to do a specialized workout because last weeks workout wasn't so hot for me. So coach had me do 5*100 at a 1:45 send off, then a 400 at the same pace, then 6*100 at a 1:45 send off. Thne I did a 250 cool down.
Here are my splits:
1:24
1:27
1:30
1:30
1:30
6:03
1:31
1:31
1:31
1:30
1:30
1:30
This means that I should be able to keep a 1:30 pace per 100 in the triathlon next Sunday since the wetsuit helps shave off some time.
So I have decided on my goal times for Chicago. I have a tiered goal system. My A goal which I would really like to get but would have to have a really great race, my B goal which is more realistic, my C goal which I will be happy with my effort, and my D goal which is to finish, which is still a very impressive feat but not quite as exciting :) So here they are in writing...Yikes :) (Someone let me know if my math is off)
A
Swim-26:00, T1-5:00, Bike 1:30:00, T2-1:30, Run-47:00, Total Time: 2:49:30
B
Swim-28:00, T1-5:00, Bike 1:40:00, T2-1:30, Run-51:00, Total Time: 3:05:30
C
Swim-30:00, T1-5:00, Bike 1:50:00, T2-1:30, Run-56:00, Total Time: 3:22:30
Two more long workouts this weekend and then I get to start tapering!!!
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| Tire Splash |
| 08.18.04 (4:30 am) [edit] |
Woke up early this morning and headed to North Chagrin for my workout. I rode 25 miles on the bike then ran a little over a mile as fast as I could.
The first 5 miles of the bike it was still kind of dark out so I took it easy and just warmed up. North Chagrin is 2.5 miles one way so I did that loop twice to get in the first 10 miles. Then I headed down the metro mountain onto Chagrin River Road to get in the next 10. I picked up the pace a bit but not too hard because I went all out on the last 5 on the North Chagrin loop. The bike ride took me 1:47:00. A little slow but not bad considering I haven't been going the pace I thought I had been going.
I put my bike into the truck and ran as fast as I could out to the 3/4 mile mark and back almost to the 1/4 mark. Took me 7:10 so it was probably just over a mile.
My right hand was bothering me on the ride on the top between my thumb and index finger. It is a bit swollen so I have no idea what I did to it. Hopefully a little ice will take care of it.
I am covered in mud and soaked because it rained last night and my tires were splashing water and mud all over my front and back. Hopefully the bike shop won't be too pissed about my bike being a mess because I am taking it in this morning for a tune up/inspection.
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| Last track workout before the big race |
| 08.17.04 (6:30 pm) [edit] |
Went to the track with the SERC guys tonight. A showed up too! We had a great workout. 4 sets of 600 hard, 100 walk/jog, 400 hard, 100 walk/jog, 200 hard, 200 walk/jog
Here are my splits as best as I can remember them
1 mile warm up 8:45
2:24
1:31
0:41
2:15
1:32
0:40
2:28
1:33
0:42
2:18
1:31
0:38
1 mile cool down 9:45
It was a good workout and I am glad that I got one more speed workout in before the race. I think the speed workouts are really making a difference in my run times.
So I figured out this weekend that my bike computer never got recalibrated when I switched tires so I have not been going quite as far or as fast as I thought I had been going. So I am going to push extra hard tomorrow and see if I can get to where I thought I was a week ago :( Wish me luck.
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| Chilly morning swim |
| 08.17.04 (3:47 am) [edit] |
It is absolutely beautiful outside this morning! You couldn't ask for a nicer morning...that is unless you are swimming in the outdoor pool which apparently was not heated last night :)
It took me about 400 yards before I finally got warmed up but I still have goosebumps :)
I was trying to get in some longer intervals this morning so here is this mornings run down:
40 yds comfortable pace 15 seconds rest
100 yds same pace 30 sec rest
200 yards same pace 45 sec rest
400 yards same pace 1 minute rest
60 yds same pace 15 sec rest
100 yds same pace 30 sec rest
200 yards same pace 45 sec rest
400 yards same pace 1 minute rest
2*100 kick
400 yards medium hard 1 min rest
200 yards a little faster 1 min rest
100 yards hard 1 min rest
60 yards all out sprint 1 min rest
100 easy cool down
Total: 2560 yards
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| My first open water triathlon! |
| 08.15.04 (5:30 pm) [edit] |
Last night was a blast. A and I made a little over $300.00 for the Leukemia and Lymphoma Society guest bartending at Starkweather in Tremont. The owner Chris was very nice and let us sell Jell-O shots for pure profit and gave us all of the tips made at the bar while we were there. Other than a few regulars who were upset that we couldn't make specialty drinks everything was fine. We had a decent crowd considering that there was a Browns and Indians game last night. Thank you to everyone who came out and supported us! We really appreciate it!
Unfortunately the bartending kept us up pretty late so I was going on three hours of sleep this morning as I headed to the Tri America Triathlon in Mentor this morning bright and early.
I got to the race at 5am. It was still pitch black out so I turned on my headlights to pump up my tires really quick before getting my registration packet. As I started to pump up my rear tire I realized something was up as it let all the air out of my tire. Great. So I head over to registration to see if anyone can help. A guy tried to pump it with my pump and in the dark came to the conclusion that my pump wasn't working properly. So I signed in got my chip and my packet and headed to transition to see if I could find someone with a pump. Before you go into transition you have to get your body marked with your race number, both quads, and both arms, then your age on your calf.
A very nice lady went and got her pump for me as I set out everything I needed in transition: socks, shoes, sunglasses, race number belt, and bike helmet. She came back with her pump and I get the same result. Race starts at 7 and it is now after 6am. Someone tells me that Bike Authority (my one stop cycling shop!!! these guys are great!) should be on the premises and maybe they can help.
I run over there to tell them the problem. Luckily the one guy that fixed my computer was there. He told me to bring over my bike and my spare tube. I run back to transition and am informed that my bike can't come out of transition...wonderful. So I pull off my rear tire grab a lever and patches, and my spare tube and run back over to the Bike Authority guys. They try to pump it really quick and figure out that my valve is busted. Not something you can fix so they change my tire for me really quick (Much faster than I could have myself, I never would have made it to the start if it wasn't for these guys).
I head back to transition and realize that I cannot get my rear tire back on; along with three other people I enlist for help. Luckily Coach K showed up right at this time and whipped it on in about 2 seconds. Then a very nice girl helped me get the tire evenly spaced between the break and back into the right gear so I was finally ready to get ready for the water. Right now it is about 6:45 am. Race starts in 15 minutes and I still haven't seen A or my husband. I throw on my wetsuit and run to my truck to get my water bottle for my bike. Unfortunately I had the digital camera and didn't find my husband until right before the race so no great pics today. I put my bottle on my bike moved my stuff that I wasn't using in transition out of the way and sucked down an e-gel. Then I headed to the water.
So without a proper warm up and no mental preparation I head to the beach with my red cap and goggles to start my first open water sprint triathlon. I got in the water really quick just to check my goggles and as I got out and into the start I see A, putting on her wetsuit...backwards! I yell "A your wetsuit is backwards" and of course everyone looks (Sorry A) but luckily she got it off and started putting it on correctly with less than 2 minutes to start. I quickly tell her which way to swim and then head to the front of the group.
Womens Sprint Swim Start
[image]ehansen_818640717.jpg[/image]
10 Seconds! Oh crap I haven't stretched and I haven't warmed up...here goes nothing :) We are in the water and swimming into the semi large waves of Lake Erie.
Heading out into Lake Erie
[image]ehansen_188873971.jpg[/image]
I of course have no head for direction in the water. So I am doing well but I am not headed for the buoys, I am way off to the right. At this point I actually got a little nervous and realized that this is a lot different than pool swimming :) Luckily I worked through my brief mental issues and got myself oriented better towards the buoys. Coming in was a lot easier than going out (as far as sighting goes and keeping in the correct direction). I got out of the water in just under 15 minutes, which is pretty much what I expected. That put me in 4th out of the water.
Coming out of the water
[image]ehansen_445798415.jpg[/image]
Taking off my goggles
[image]ehansen_487067805.jpg[/image]
I didn't have any trouble getting my wetsuit off as I ran to transition. It was probably 300 meters to transition. I went much faster in transition today. I didn't fumble with my gloves or my helmet!!! I did not have a great bike ride. I took a wrong turn which added like 30 seconds and even though my speedometer said I was going over 16 mph the whole time I don't think I was (and the results page doesn't think so either)
9 people passed me during transition 1 and the bike ride so going into the run I was in 15th. (I didn't know this at the time) The run was paved which was a little rough for the first half-mile or so. I just kept thinking how much pavement sucked :) The 5k course was out and back so I was able to start counting places as I was running. The first woman was coming in as I hit around the 1/2 mile. I passed a few men as I started the run and then passed my first woman competitor around the 1/2-mile. As I closed in on the turn around I realized I was in 14th! I was pretty excited because top 15 sounded pretty good to me :) I had no idea what pace I was going but I started to fall into a groove and set my sights on the next lady who was probably 400 meters or a little farther ahead of me.
As I passed the 2-mile marks I saw A! She looked great (like she wasn't even working out). With a mile to go I started to focus on keeping my pace and finishing strong (telling myself that it is only a 5k). I passed another guy and then saw a kid ahead of me with both shoelaces untied. I called out that his shoes were untied and he looked at me.
"It is too late" I totally agreed but wanted to make sure he knew. I told him that I ran with untied shoes all the time in middle school and I never tripped. He was at a good pace for me so I talked with him a bit and as we closed on the finish I started to set my sights on the next woman. I could see that it would be close and I was right behind her as I passed what I initially thought was the finish line but I saw some pads (the chips are activated as they cross over the pads on the ground) ahead so I kept running hard and passed her right before the finish! It was so exciting!
Crossing the finish line
[image]ehansen_627615161.jpg[/image]
They gave every finisher a little ceramic medal! I wasn't positive about my place so I found my husband and asked him and he confirmed that I got 13th! I was so excited about it I didn't care too much about my horrid bike ride or all my bike problems from the morning.
I didn’t see A finish but found out from my husband that she didn’t start on time. She actually had a problem getting on her wetsuit so she started with the men’s heat about 5 minutes after the women started. So for her to be where she was in the race was very impressive!
I wasn’t sure if I had placed in my age group but I figured it was worth sticking around for the awards ceremony. Plus they were giving away a bike. My husband was pretty tired so he took off after we found Coach K (he did the international distance today). A decided she was heading out too so I headed over to the area where the awards would be and they had posted sprint results so I checked them out. I had come in “1st” in my age group!!! I was so excited. And the results said that A had come in third in her age group! So I called her on the cell and told her to come back so she could get her award. She actually came in 4th but luckily they were giving out awards to top 5 overall and top 5 in each age group so we both got plaques. Coach K came in 2nd in his age group so he got a plaque too!!! It has been a long time since I have been called up to a “podium” so it was pretty cool.
I checked out the website a little bit ago and I actually came in 2nd in my age group. The 5th place woman was 24. For some reason they excluded the top 5 from age group awards. Oh well. Second is still really awesome.
I realized once I got home and showered that in the rush today I forgot to put body glide on my neck and I have a rash on my neck from the wetsuit…I won’t forget that again.
So my final time was 1:28:58. Swim was 14:58. Bike was 46:59 (avg speed 15.3 mph (really frigging slow)). Run was 23:00 (7:18 mile pace)! (That is an awesome run time for me, faster than I ran most regular 5k races in college) So all in all it was a great race barring the tire problems and bad bike time. Lets hope I do as well or better in two weeks at the international distance in Chicago!
Post Race Photo
[image]ehansen_23048339.jpg[/image]
Coach K retrieving his bike and gear after the race
[image]ehansen_682953235.jpg[/image]
Awards! A took 4th in her age group and I took 2nd!
[image]ehansen_509474877.jpg[/image]
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| Quick but Tough Swim Workout |
| 08.13.04 (3:30 pm) [edit] |
Only did 1900 yards this morning but had a very invigoratiing workout. Here is the rundown:
200 warm up
50 catch up drill
50 slow arm recovery
8*200
I attempted to make jello shots for our party tomorrow night...I didn't realize how much jello you need to make a ton of jello shots. I only got two big boxes (6oz each). They only made 30 dixie cup shots. I think I am going to go tomorrow and get more jello and get some better cups but I have to do it relatively early so they will mold in time for the party...Hopefully A and I will raise a lot of money for the Leukemia and Lymphoma Society tomorrow night!!!
No workout tomorrow! I have a sprint triathlon in Mentor on Sunday so wish me luck! It should be a great race!
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| 46:39 run |
| 08.12.04 (5:32 pm) [edit] |
Went to Lock 39 tonight and ran with A on the towpath. We ran a little over 5 miles at a medium pace. It was nice and cool tonight so our run was nice.
Auburn Springs Golf course sent two passes for 18 holes of golf to the TNT office! That is awesome so we have plenty of good stuff to raffle off next Thursday! Hopefully it will be a good party and we get a lot of people!
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| 24 mile bike ride |
| 08.11.04 (4:38 pm) [edit] |
Had a wonderful ride tonight over at Rocky River Reservation! Nice and flat, just the way I like it :)
I rode 24 miles in 1:33:30. Starting at the 8th mile I did one minute sprints through the 15th mile so a total of 8 one minute sprints...anywhere between 19 and 22 mph. Not too shabby. I was a little slow starting off but once I got into the sprints I had a great ride.
It is still beautiful outside! I am loving this sunshine and cool weather!
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| Speedy Track Workout |
| 08.10.04 (5:54 pm) [edit] |
Went and ran with the SERC guys this evening on the track. Got in around 5 and a half miles with some really tough intervals.
1 mile warm up
4*600 hard, 200 easy, 400 hard, 200 easy
1 mile cool down
Here are my splits
2:17
1:32
2:22
1:32
2:25
1:31
2:25
1:25!!!
Coach K made me lead the last 400 (they gave me a 7 second head start) Some of those guys are super fast. I am getting better at holding my own although I am still nowhere near as fast as these guys. (They did 800s while I was doing 600s)
Off to bed!
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| Morning Swim |
| 08.10.04 (4:02 am) [edit] |
Jumped in the pool for a quick swim this morning. It was pretty chilly.
200 easy
80 pull
80 kick
40 head down, 40 slow arm recovery, 40 swim
40 catch up drill
40 head down, 40 slow arm recovery, 40 swim
4*80
2*200
200 pull
2*100
100 easy
Total: 1860
I have three raffle donations so far :) a gift certificate to Mazzulo's Butcher Block (plus a pepperoni and reuben bread), two movie passes to Chagrin Cinema, and two passes to mini golf at the golf dome. Thank you very myuch to everyone who has donated!!! Hopefully our two part Happy Hour celebration will bring in the rest of the fundraising I need to get done.
August 14th 7:00 pm at Starkweather A and I are guest bartending and all of our tips go to the Leukemia and Lymphoma Society.
August 19th at 4:00pm we are having a party at Fox and Hound where 20% of all proceeds will go to the Leukemia and Lymphoma Society!
Wish us luck :)
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| A long Bike Ride and a long run! |
| 08.08.04 (11:08 am) [edit] |
Yesterday was an incredibly busy day. I did some laundry and then went out and asked for donations for our blind raffle that we are going to have to help raise our minimum fundraising goal. I wasn't extremely successful and got a bit upset about it but my last stop at Chagrin Cinemas was great and they gave us two free movie passes to raffle off!
If I can work off my sleepiness I am going to try and go out to Legacy Village today and ask at a few other places. If not then I will try to do that sometime this week. Tomorrow I am going to go back to the golf dome and talk to their manager who will hopefully donate a few rounds of mini golf!
After going around to 10 places yesterday I went back to my in-laws and then managed to squeak in a 34 mile bike ride before having to pick my husband up from work.
The ride wasn't great. 34.3 miles and it took me 2 hours and 35 minutes. I rode from the house to South Chagrin Reservation into Bedford Reservation and back. At mile 22 where Bedford reconnects with South Chagrin I got a Charlie horse in my left calf. It hurt really badly and I was pretty worried about making it back but I massaged it out and toughed out the rest of the ride. It is still a little sore today but nothing too bad. I think I got it because I was low on electrolytes. And the combination of that and all the hills on that route did me in.
This morning I was soooo tired but I dragged myself out of bed and headed down to Brecksville Reservation to meet up with A and the marathoners. We got in a 12-mile run in one hour and 46 minutes. Before the start of the run I felt like crap so I wasn't sure if I was going to make it. I tried out my fuel belt today and it was probably the godsend I needed. I kept hydrated and was able to store a new gel in there that I sucked down around mile 4. (Crank E-gel Cherry Blast flavor) It tasted kind of like Robitussin but the texture was much better than the Vanilla Bean Gu that I had.
We kept a really good pace today and I focused a lot on keeping my shoulders up and my arms down. The last 4 miles were a bit rough on my quads because of yesterdays bike ride but I managed to make it through without slowing the pace. This is the last long run I am doing before the triathlon so it was good that it went well.
We put our legs up after the run and stretched really well. I am still a bit tired so I may need to veg out the rest of the day. I am pretty proud of today’s run though because I have only run 12 miles once before and that was in high school, and I am sure I ran it a lot slower then :)
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| My swimsuit is falling apart |
| 08.06.04 (3:00 pm) [edit] |
Went to the pool this morning for me team workout. Luckily I realized before I left that my swimsuit had worn through in the back and front now. So I had to wear it over one of my old bikinis. What a pain :)
Here is today's workout rundown as best as I can remember:
400 warm up
150 catch up drill
50 kick, 50 pull, 50 swim
2*50 kick, 50 pull, 100 swim
2*50 head down drill, 50 slow arm recovery, 100 swim
4*50 slow arm recovery
15*100 on a 1:45 send off
50 back
50 breast
50 free
Total: 3350
We wouldn't have had so many drills but coach wouldn't let us stop doing slow arm recovery drills until everyone did it right. :)
I did almost all of my 100's in between 1:27 and 1:30. My first one was in 1:25 and a few towards the end were 1:32. Not too bad though.
Went out for breakfast and had strawberry pancakes with whip cream! Yum!!! Then I took my bike and got the computer fixed (for free). I also bought a couple gels to try out, 2 CO2 cartridges in case I get a flat, a fuel belt with 4 water bottles, and a race day number belt. I need to take my bike in a week and a half before the big race for a tune up. I think everything is okay but it is important to make sure.
A and I have two big fundraising events coming up on August 14th and 19th. On the 14th we are guest bartending at a local bar and we get to keep everything we make in tips. Then on the 19th another local bar is letting us host a party. 20% of all food and beverages sold in the party room go to us. Plus they are donating liquor for jello shots, the party room is free, plus free darts and billiards!!! We are going to do a blind raffle at that party so this weekend I am working on getting donations from local businesses, wish me luck!!!
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| Easy Bike Ride |
| 08.05.04 (6:57 pm) [edit] |
Got out of work late tonight so I just did a relaxing bike ride with my coworker on the west side along the Lake Erie shoreline. We rode for 40 minutes and made it back in time to watch the sun set over the lake! How awesome!
Unfortunately I have no idea how far or fast we were going because I broke my bike computer when I was hauling my bike out of my truck tonight. The cord just ripped right out of the computer...darn. I will have to take the bike in a week early for a once over and get that fixed as well. Hopefully I can do that this weekend. Unfortunately it may have to be in the shop for a few days so I might miss a workout...maybe I can do a bike workout on the excercise bike. Neways I might try and take it in tomorrow after my swim and see how quickly they can look at it.
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| Swim Workout |
| 08.04.04 (4:05 pm) [edit] |
The last thing I wanted to do when I got home was a workout. I was so tired. I just wanted to go to bed but I put on my suit and went down to the pool.
I didn't feel great but I got in a really good/tough workout.
400 easy
40 swim
40 kick
40 pull
40 head down drill
40 slow arm recovery
4*80 with 10 second rests in between
3*200 on a 3:30 cycle
200 pull
2*100 on a 1:40 cycle
4*60 on a 60 second cycle
40 fingertip drill
40 catchup drill
40 head down drill
40 slow arm recovery
80 back stroke
80 breast stroke
100 easy
Total: 2580
The weather tonight was pretty crappy, threatening to rain and pretty cold. Would have liked to have yesterdays weather today and todays weather yesterday. Oh well :)
Off to roast some potatoes and eat dinner!
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| Track Workout |
| 08.03.04 (6:32 pm) [edit] |
Went to the track again tonight. Warmed up with 3 laps and then did a pretty serious workout.
4*400 with 15 seconds rest between each one
1/2 mile easy
2*800 with 30 seconds rest
1/4 mile easy
1600
mile cool down
All of this was supposed to be at 7:00 per mile pace. I did the first 4 quarters a little fast, around 1:40. The first 800 in 3:24 and the second barely in 3:30. It was extremely hot but luckily Coach M showed up tonight and she ran the last mile with me which wasn't quite in 7 but 7:08 the 3rd lap was slow and I just couldn't recover the time.
It was a tough workout but well worth it if it speeds me up during the race!
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| Transitions Workshop |
| 08.02.04 (6:10 pm) [edit] |
Went to Edgewater park tonight to get in our transitions practice. Coach K went through all the race day preparation and techniques you can use to speed up your transition times. Then we all put our bikes and gear in our "transition area" hopped (aka struggled) into our wetsuits and got ready for our mini tri to practice our transitions.
After doing a practice swim I realized that my wetsuit is indeed at least a half size too big. I had water pouring in through the neck. Not good :( On the plus side it was really easy to take off as I came out of the water. I didn't struggle with the wetsuit at all and was able to get most of the way through the swim to bike transition without problem. Socks on check, shoes on check, helmet on check, helmet clipped....no check. I couldn't get my stupid helmet chin strap to click shut. I probably spent a minute fidgeting with it at least. Finally got it clipped and hopped on my bike.
I decided to try putting on my gloves on the bike since it took me awhile during the stow tri. Well that didn't work out so well, I was swerving all over the place. So in Chicago I am either going to have to put the gloves on in transition or just not wear them.
Had a great bike to run transition since I am wearing my running shoes for the bike and run so I just parked my bike tore off my helmet and gloves and was out on the run in no time :) Did the run with A and B and we had a little team "finish" which was fun.
[image]ehansen_404188317.jpg[/image]
So they are going to try and order me a wetsuit a size down but it probably won't come in time for the triathlon so we are going to see if any previous Team in Training triathletes have a wetsuit in my size that I can borrow. Second to worst case scenario I wear my coaches short wetsuit. Worst case scenario if that is too small I just do the triathlon in my tri outfit. Unfortunately that will probably add a good two minutes to my swim time. None of this would have been a problem if I would have just kept on the weight that I have been losing since I started training.
I will post pics from the workshop tomorrow! Thank you T for taking so many wonderful pics!!!
Slideshow
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| Short Easy Run |
| 08.01.04 (11:27 am) [edit] |
Still recooperating from a long week filled with some tough workouts so I just did a 30 minute run at Euclid Creek today.
Decided to check out a new trail so I got in around 3-3.5 miles. The trail was wooded and very hilly but a nice break from the sun and pavement.
Tomorrow night I get to try out my wetsuit! Should be interesting.
Trying on my first wetsuit
[image]ehansen_40918014.jpg[/image]
Not as bad as I thought it would be!
[image]ehansen_1217122455 .jpg[/image]
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