We had a mini heat wave here in the Northeast last week and, let me tell you, it sucks the life right out of you! I have no clue how some of you live (and run!) in the south. I can barely function when it’s above 80 degrees and 80% humidity.
I’m also feeling the heat of nationals as it’s a mere five weeks away! How the hell did that happen? This also means that summer is nearly over and that just makes me want to cry, which actually may help douse some of these flames.
WEEK OF JULY 4, 2016
RUNNING
Running is actually my least favorite thing to do in this kind of weather, for obvious reasons. I either have to wake-up at the crack of dawn or run on a treadmill. Luckily I have been super focused on swimming and cycling, with shorter runs, so it has been manageable.
Um except for the killer track workout I had to do on Friday…
Because I thought I was only going to be able to do 4 of 8 x 800s I had planned for last Friday.
Monday: 5-4-3-2-1 at 10K pace | 6.02 miles
Wednesday: 5k as part of sprint triathlon race | 7:15 pace
Friday: 1 hour 30 minutes – long 8 x 800 meters
Total = 20 miles
CYCLING
Every time I get on my bike now, all I can think about is getting my new one! How bad is that? I swear I am like a kid at Christmas and cannot wait to get the call from Fit Werx telling me it has arrived! Hopefully this week…
Catch me if you can…
Wednesday: 10.2 mile ride as part of sprint triathlon | 21:29
Sunday: 2 hour 30 minute long ride | 45 miles
Total = 55.2 miles
SWIMMING
This is what my life has become – wet and with a smell between chlorine and a lake. My husband is one lucky SOB.
You can find me in a swimsuit.
Monday: 35 minute open water swim to work on sighting
Tuesday: 2,000 yards | 48:38
Wednesday: 880 yards or half mile swim as part of triathlon race | 16:30
Thursday: 2,625 with 10×100 on 1:55 = near drowning, but I did it!
Friday: approximately 2,500 yards or 45 minutes open water
Total = 9,925 yards
RACING
On a sweltering Wednesday evening I could be found at a local park, stealing myself for a sprint triathlon. I kept telling myself it was “only” a sprint…it didn’t seem to really help when it was 84 degrees with 75% humidity at the 6:00pm start.
This is my “OMG it’s so HOT!” finisher face…
My one and only goal for the race was to beat my swim time from last year. Mission accomplished:
2015 swim time: 17:35
2016 swim time: 16:21
I also did this on the bike and run:
2015 bike: 34:38
2016 bike: 33:26
2015 run: 21:35
2016 run: 20:28
Overall 2015: 1:16:16
Overall 2016: 1:13:36
Since I just wanted to get home, my friend and I promptly left before the award ceremony. Big mistake. Huge. I placed first in my age group and was the 4th woman overall!
Last year I was 12th overall and did not place in my age group.
Do you still think they will send me the Timex watch for placing first in my age group?
The third place woman was a mere 18 seconds ahead of me. You know I’m so mad about that! Yet, so thrilled. All the hard work and determination pays off and this is proof! I absolutely needed this confidence boost.
FUEL
I really should be eating more ice cream but it’s too melty in this weather. Lately I’ve been super hydrating with my Enduropacks and throwing in some margaritas because, you know, balance.
GEAR
Sadly, after Adidas Boost made some “minor” tweaks to their running shoes, I had to switch back to running in Brooks. I adore Brooks so it’s not very sad but I did truly love my old Adidas and I’m hoping they change them back! Until then, I’m happily buying Brooks Launch 3 and, when I saw these babies, I could not “buy with one click” fast enough on Amazon:
THINGS I LOVE
Checking out ALL the coverage of the Olympic track trials and swim competitions on the road to Rio! Did you know the swim trials took place in Omaha where I will be racing nationals? If only the swimmers could stick around until August 13 and show me some tricks.
Here are some of my favorite blogs and articles from the events:
Unforgettable Weekend at the Olympic Track Trials | rUnladylike
The Series of Posts from Tara Leigh | Olympic Track Trails Weekend
Complete Swim Coverage | SwimSwam
Drama on the Fourth | Women’s Running
THINGS I DON’T LOVE AS MUCH
Remember I mentioned the track session I had last Friday? Well it got ugly.
I had just raced pretty hard two days prior but my coach loves to throw in “fatigue” workouts and leaves it up to me to  finish or not. This is foolish since I cannot be trusted to not finish. However, I was feeling tired from the start and decided to do 4 our of the 8 x 800 repeats I had and see how I felt.
I felt pretty bad but was determined to finish.
I also had a small blister on my left heel from running the 5k of the triathlon without socks. Putting socks on slows transition times.
I somehow finished all 8 of the 800s, got to the pool to swim and saw this:
I threw out the socks, showered, put on a band-aid and jumped into the pool.
On the very last lap of my 2500 yards I got the worst calf cramp I have ever experienced in my life. It was also the first calf cramp I have ever had. It was still hurting two days later.
This is a cautionary tale.
I used my rest day wisely this week!
And, not to worry, I was on my bike for a 45 mile ride on Sunday and felt great.
READING
I’ve been busy writing and I’m loving how I get to write as a newbie for triathlon! Here is my latest from Training Peaks:
How to Pace Your First Olympic Distance Triathlon
My favorite tip from the article is this:
Transition 1: You are racing so don’t just walk to T1. Strip down the top of your wetsuit as you are running to the transition area to save time. Practicing your transitions ahead of time will help you know exactly what order you will put on your shoes, helmet, sunglasses, etc. I sprint into and out of transition even if everyone else is jogging or walking. This is a great way to make up some time. I have had races come down to seconds and have won because of my faster transitions.
[Tweet “The Rundown heats up this week with #race results, #Track Trials and #calf cramps. Read with water. “]
RANDOM PICTUREÂ OF THE WEEK
How was your week?
Is it hot where you are? How do you manage the heat?
Did you watch the Olympic track trials? Favorite moment?
FIrst? IM SO SO SO NOT MANAGING THE HEAT.
It is reallly managing me 🙂
which makes no sense—but it’s true.
And yes.
Im going to both say your husband is a lucky man AND you need to reach out to DEMETER and get them to make that into a real perfume…there’s yer oprah millions!!
Hahaha!!! And I cannot even fathom Austin heat! That is in another league!!
Calf cramps are the WORST thing ever!!! I had one in each leg after Mt. Washington when I was trying to take my shoes off. I still was feeling it 3 days later. Good thing you had a margarita to replenish your lost salt stores! 🙂 And again – your progress in all areas of the tri – so awesome. Way to go!!!
OMG Angela! I almost drowned!! It was horrible and today is the first day it’s not killing me with each step. Why do we do this again?
This last week was hot and this week will be no better. Calf cramps suck big time. I’ve had a couple and they stop you dead! You’re doing great! Keep it up!
Yes and OMG yes! Thanks Kris. Try and stay cool 🙂
It’s been hot here too, but treadmills for the win!! I’d totally still ask for the timex!!
Look at how FANCY Brooks is getting! I’m still a Brooks girl! I don’t know why these brands insist on tweaking perfectly good shoes, just create a new one!!
Yes totally watch the trials and my favorite moment was Justin Gatling (the very hot Justin Gatlin) at 34 years old dusting those 18 year olds in the 200m. I was so so impressed with him!!
So fancy! And yes to watching Justin Gatling over and over again! Over 30 athletes (and 40!) for the win 🙂
I love the special Brooks Launch. I did the same thing and one click buy too.
It’s been so hard to get back into shape with this weather. I am drenched every single 20 min run with this weather.
That is so great! I wish we could race in them together 🙂 and imagine what you will feel like when you can run double that time!!! Good luck.
I have to admit that not running right now is a mixed blessing. I mean, there is that whole heat thing to contend with. Chafing. Slow paces. I took my bike out in the afternoon yesterday and that heat didn’t even faze me–I made my own breeze. Gotta love that.
Those shoes. Too bad I don’t run in Brooks!
I absolutely love triathlon for that reason!!! Swimming and biking in this heat are no big deal. Keep cycling and stay cool!
Seriously amazed by your performance at the triathlon…. My favorite running shoe that I have been in for the last 3 years (the nike free 4.0) just changed…. I tried on the new version and didn’t like it… I managed to find one last clearance pair online to get me through the next few months, and then what?? I’ve tried so many other shoes and none of them work for me:(
Thank you friend! And the shoe dilemma is a nightmare. I would suggest starting now to find something else that works. Maybe go to a different running specialty store or try something completely left field like HOKAS or Newtons??? Keep seeking and you shall find!
Wow, congratulations on that race, OMG! You were not only so close to the third female but the first and second too! NICE. And whoa that blister is no joke. I love the Brooks Launch too and those ones with stars are adorable!!!
Thanks Suzy and ugh to being *that close*
I know I’m late with this comment and meant to comment last week, but my boss was all “I need this audits done… bleh bleh… “… But I love the new look to the site!! it looks so crisp and fresh! I just love it!
I’m sorry, I cringed a little when read this ” from running the 5k of the triathlon without socks” Ouch!! that looks and sounds painful!
I hope the calf is feeling better!
That picture of the twins is just awesome!
Last week it was blazing hot in PA! all week in the 90s! I managed by staying inside as much as possible and sipping Frappuccinos. There is just no other way.
LOL! Thank you!!
Usually running and biking without socks for the sprint distance is fine but, not this time!
Keep those Frappuccino’s coming! There’s no end in sight…
That tri time is amazing- and look at the improvement in those numbers!! I don’t even know if I could run a 5k like that right now without the biking and swimming. 🙂 Congrats!! It definitely feels good to know that you’re making progress.
And I LOVE that last random pic of the boys!! It just screams summer.
Thank you and you absolutely could run a 5k in that time right now…even faster!!
Your tri time is amazing, especially the improvements you made over the past year. Look out nationals, Allie Burdick is going to kick your a$$! Congrats!
Ouch though to both the ankle and calf cramp. Those both sound so painful and then it’s always frustrating to get blood all over a nice pair of running socks. It never happens to crappy old running socks.
One of my athletes is considering a sprint or Olympic tri so I am already reading that article. Thanks for sharing!
The weather warmed up here – we had some days in the mid 70s that were sunny and humid! But now it’s back to feeling like fall.
Thanks so much Laura and I’m SO happy you can use the Training Peaks article!!
And I was totally more mad about the blood on my socks 🙂 Spoken like a true runner.
Enjoy that gorgeous weather, as I know you always do.
How was your week? Awesome, figured out how to run efficiently again with spring in my stride on day800 of training.
Is it hot where you are, how do you manage the heat? Our heat wave was the last 2 weeks of June (so far). On day790, June 26@1:12pm, my Garmin said it was 99F when I went out on my bike. When I bike or run in such heat, I wet my shirt entirely, as well as arms and legs. By the time I get back, shirt is all dry; but it kept me cooler for awhile.
Did you watch the Olympic trials No. Too much politics and corruption for me, not to mention the blatant use of steroids by athletes to gain advantage. Besides, sitting in front of a TV for hours is just too sedentary and boring for me, as well as a HUGE time sink, I don’t have that time to waste.
Congrats on winning your age group and 4th Woman, very cool (pun intended!). I’m especially happy about your swim prowess.
I’m not a fan of fatigue training, there are much better ways to tap into that system. Injury is just one stride away, maybe even just a blink of an eye away. You were very lucky; but I question the validity of such a session so close to a race as any coach knows you can’t gain any type of conditioning in the last 2 weeks b4 a race; but you can easily drive yourself into the ground and blow your race.
Your body is always talking back at you and there is a cause for it. A cramp that you can work out in 10 minutes is fine, one that still hangs around 2 days later is not. Why did your Calf slap you? It was trying to get your attention.
Thank God this happened in the water with nearly zero muscular requirement, maybe if it happened in your last 800 repeat on an overloaded Gastroc, you might have blown it out, ripped it to shreds (no more racing or training for you this season!). You’re not invincible, just sayin’!
High 5 on your balanced hydration:)
I hear you (and I heard my calf) loud and clear!
Love your take on Olympics. You never cease to surprise me and I love that about you.
And thanks for the wet shirt tip on the bike. It was really cool and comfortable out there today(72) but I’m sure it will not stay that way.
Day 800 of training? You are a BEAST!!!!
You are making my tired just reading this post. Your hubby IS one lucky SOB. 😉
Hahaha – thanks Laura. I will have him read this ASAP 🙂
So you are a mix of sweat and lake aroma with a hint of chlorine? I hope the Kardashians don’t see this post, or they might patent the odor as their next fragrance. You know people would seriously buy it.
That is the sad truth!
AWESOME race!!!!!!!!! You did SO great! I honestly can’t imagine running after already swimming and biking. I am all over the hot weather stuff. The really like the heat I said. No really, I don’t mind running in the heat at all I said. I have no idea what I was thinking! After a few months of running in the tropics I have no idea what I was thinking!!! Runs starting at 7am are already in the upper 80’s and a solid wall of humidity. Dew points around 78. My clothes are totally drenched by 7 miles. I honestly don’t even know how I could train for a marathon in this! I would surely have to change my clothes like twice during a long run! I have been drinking a ton of water, but think I need to be replacing my electrolytes more!
I love the Brooks Launch 3!!! Maybe I should get the stars 🙂
Thanks so much Jen and I seriously have no clue how people train in Florida (and other hot and humid parts of the country) at all. I cannot imagine it, nor can I imagine doing the majority of your training on a treadmill! But, if anyone can figure it out – it’s YOU! I’m sure by next summer you will have acclimated a little more and I sense some PRs in your future because of all the heat training!
PS. I LOVE watching the Olympic trails!!!! Loved seeing Bernard Lagat in the 5k. Loved watching the womans 1500, 5k and 10k….I just loved it all. I also love to watch the gymnastics!!!!
YES! So excited for the start of the games!!
This is the first year I’ve not had to train in the humidity…ever and my brain is like WOHOA…of course I am still not used to the altitude so it’s a wash right now, but next year look out!!!
I’m not sure which is worse – altitude or humidity! I guess humidity but when I was in Breckinridge this past spring I was gasping for air…when I wasn’t nauseous or lightheaded. It will definitely have a huge payoff though when you come off that mountain to race and run!