Trispiration

I think swimming has a positive correlation to desire to be on tumblr.

Here’s to more swimming!

This post was inspiring today in the face of helping myself to change.  Too often I set out to develop a new habit, grow, change…and then my negative self-talk comes into beat me up over it.  When that happens, I will try to remember this:

If one believes that abilities and intelligence are fixed or wired in us, then experiencing difficulty on a task can only mean one thing: that one must not have the correct wiring, genetic makeup, or inherent ability to succeed at that task. It’s very easy to come to this conclusion in the face of failure: I received a message from a student of mine the other day who apologized for not doing well on an exam, and she remarked, “I must not be cut out for this.”

However, if one believes that intelligence is malleable and can grow with practice, then the very psychological meaning of difficulty changes: It now suggests you are activating your intelligence, that you are flexing and practicing your skills. Difficulty is to ability like water is to a growing plant; as such, you become resilient in the face of trouble. 

via Greater Good

I had another great race yesterday.  The weather gods have been smiling on me and D.C. - it was about 75 degrees, and not humid, and even slightly cloudy yesterday.  talk about a perfect day for a race!

At 5:45, I got in the car and had my normal pre race breakfast - simply bar and a banana.  I drove to the tri, set up my stuff in transition (which was a little crowded - my rack-mates had a lot of stuff!), and was ready to go.  It was a non-wetsuit swim, so I had less gear.  Plus, I remembered my water bottles this time, so I didn’t have to scramble around like a madwoman.  I found my Uncle Jim, who was also racing (and whose birthday it was), and we sauntered down to the swim.

My first thought was, “wow that’s a small lake.”  Second thought:  “that’s a lot of geese.”  That was the last time I purposefully connected the dots on that issue.

Seriously, the swim looked fine.  Well marked, everything else.  Jim went way ahead of me (by about an hour), so I had a lot of time to kill.  I did my pre-running isometrics and kind of napped in the beautiful sun.

I woke up with enough time to get pumped for the swim.  Had my pre-race banana, and got ready to go.  When we got in the water, one of the kayakers graciuosly let us know that there were snapping turtles on the shore.  Great.  The water was a great temperature - 82 degrees - and i stayed close to the buoys.  I was able to catch a few bubbles here and there. The water was not crazy dirty either.  So it was fine. I stayed calm, and even had enough energy when I got out of the water to run up a steep hill into transition.

The bike was awesome.  I felt great. I attacked the hills, and stayed in my big ring for almost all of them.  I tried to make a mental note of the uphills for the way back, but they were not as bad as they looked on the way out. I pushed hard, again averaging 200 watts.  I sipped some Heed, and that was it for nutrition.   It went by really fast, and I only got passed once - by a guy on one of the relay teams.  Success!

I got on the run and was trying to run hard, but I felt like I had no energy.  I couldn’t figure out why, either.  The course was awesome.  It was a shaded trail, with some rolling little hills.  It was a perfect place to run.  I realized that I was feeling like I maybe drank too much water at the start, so I ran into the woods quickly to try to find a little cover.  no luck.  Ok, I lost maybe 15 seconds doing that.  I got to the first aid station, and realized it was only mile 1.  So, I realized I needed to think quick to get myself back on track.  I told myself that it wasn’t a lack of sugar - i had only been racing for maybe 1:20 at this point.  So I kept looking for a port a potty, and well, as luck would have it, at mile 2.5, there was a REAL bathroom.  Score!  in and out, and I was ready to really run.  I ran hard.  I was breathing really heavily. I actually walked a couple of the steep uphills, because my heart was going to beat out of my chest.  I should have ran those, but oh well.  On the flats I was killing it - pushing hard.  My calves didn’t even bother me or anything.  no knee pain either.  I wish I could have raced the whole time at that level!! 

Also, it was amazing that my heart rate is so consistent - average of 158 on the bike, 162 on the run, just like I did last race.  I wonder if that means I have more to give??

Next race is the NYC tri, where I am going to further the streak of good races.  I have my time that I know I’m going to beat, and I can’t wait!!

Place Name                   Age City/State              Time    Plc  Time    Plc   #1   Plc  Time    Rate Plc  Time     Plc   #2   Plc  Time    /mile 
===== ====================== === ===================== ========= ==== ======= ==== ===== ==== ======= ==== ==== ======== ==== ===== ==== ======= ===== 
   18 LAUREN ATTARD           28 CHEVY CHASE MD          1:49:19  125   23:04   67  2:34   11   54:04 19.4   20 1:19:41   81  1:31   42   28:08  8:17  

Yesterday, I finished the DC Tri OLY race in 2:38:11 - good enough for 10th in my age group! The weather was perfect, and I left it all on the course.  That is what I call a success!!  It didn’t start out perfectly, but I’m so happy that I didn’t let it get me down.

Pre race:  Ready to go, and cab is not at my house.  Luckily I find another cab, who, I eventually realize, does not know where the Lincoln Memorial is.  Or gets it confused with the other memorials in the area.  Oh well.  Such is life.  Oh, yeah, and I forgot (??!!!) my water bottles in the fridge.  While I was scrambling in transition, luckily two nice girls gave me extra bottles, with cold water!  It was very generous, and I am so thankful!  I made it to the staging area right on time.

Breakfast:  Banana and a simply bar (total: 250 cals)

Swim start:  This is a new time trial start, which had me nervous.  They didn’t tell us how long it would take until we started, so I ate my pre-race banana a little early.  (100 cals.)  Finished a bottle of water.  I was nervous and hot in my wetsuit, but I was happy i had most of it on, as there was not enough room for me to wrestle with it in the staging area.

It took me 31:58 minutes to do the swim.  The TT start was fine.  But, with the current, I didn’t stay close to the buoys.  I was all over the place. I tried to grab drafts here and there, but I almost always lost them.  I really need to work on staying in a straight line and close to the buoys.  I’ve been working on getting my head down in the water, but it can be hard on sighting.  However, I settled into a rhythm and was not spent by the time I got out of the water.

Bike:  The bike felt awesome. It was a two loop course with many switchbacks.  Luckily the first loop was not too populated, so I was able to pass no problem.  The second loop was harder to pass people, and I was out of the TT bars a lot.  However, I followed Gordo’s advice to go fast when the race is slow, and so I was able to pass many people on the uphills.  I do think this contributed to my success.  Plus the people on the course were very nice, and I was able to work with a couple of guys to get by the large hoards of people.  And, luckly, the motorcycles were out telling people to get out of the way.   I had my favorite EFS liquid shot, which I sipped 3 times and chased with water.  I could have gotten more calories, but my stomach wasn’t feeling it.  I have a hard time digesting in my TT position, and I was rocking it.  Looking back, no wonder why I felt like I was working hard:  I averaged 198 W on the bike! And, my heart rate was way high, but I kept ignoring it and went by feel.  I could have pushed harder, but I wanted to save a little for the run.  I was comfortably uncomfortable.

Bike: 1:10:30 - 21.1 mph, 198W avg, avg HR 158.  maybe 150 calories, 1 bottle of water.

Run:

Ok.  so this is where I wish I could have eaten more.  I was happy that I only drank water, as my stomach did not have that awful sloshy feeling. I had the rest of my EFS shot tucked in my shoulder strap, and a race belt skirt on. I felt good, though I could tell that my legs were tired.  I had this older woman who was a phenomenal runner who I was trying to keep pace with.  We kept passing each other, and it was great.  but at the first aid station, I wanted a little of the EFS shot and I got a little water. I walked the aid station.  Tucked my EFS shot back in my shirt…and, by about mile 1.5, I realized that the entire shot had leaked out all over my shirt and was gone! Oh no! this was uncomfortable and terrible.  I also was starting to feel the effects this time of not enough calories.  I was starting to stomach cramp a little, so at aid station 2 I pulled out endurolytes.  It took me about 9 hours to open that little packet, but I was thankful for the walk.  more water, and I kept on my way.  Aid station 3 I walked again and grabbed water.  This time we were in the tunnel, which was probably the worst part of the run course.  running in a tunnel sucks.  I saw a girl who was in my age group pass me, and I stayed on her tail for a total of 30 seconds.  I couldn’t stay with her.  It sucked, but I told myself to run my race.  Again, next aid station, a broken endurolyte on my tongue perked me right up.  Walked again, and kept on my way.  I continued like that till the end, and was able to finish the run in 51:37.  That’s an 8:20 pace, and all things considered, I was very happy with it.  Avg heart rate was 162.  When I got to the finish I know that I couldn’t have pushed any harder yesterday.  I left it out there, and it felt awesome.

Total Time:  2:38:11

Total calories:  200-250.  Not ideal!  Lots of water and was definitely not dehydrated at the end of the race.

Things to work on:  eating at high heart rates and eating in TT position.

I’m in great shape for the NYC tri - and I will break 2:30!!!