April 2, 2012

Ironman Week 13


Race week! With Oceanside 70.3 on Saturday kicking off my race season, it was a pretty easy week training-wise. The decrease in volume left me feeling ready to race though and I ended up with a 21 minute PR! It certainly wasn't a perfect race by any means, but I came away with a better understanding of what I need to focus on in the coming months before Ironman. And it left me itching to get back to training hard to see even more improvements!

am: swim / 1,350 yds / 0:35
  • warm-up: 300
  • main:
    • 6x25 sprint on 1:00
    • 6x100 fast on 2:30
  • cool-down: 300 
Although this was a short workout I felt slow and the faster paces felt hard. I was starting to get nervous about Saturday's race and I think that may have effected my swim.

I also managed to squeeze in a tune-up for my bike. Ever since I rode it during that epic storm a couple weeks ago, it's been squeaking like crazy. Plus I wanted to make sure everything was in working order and race ready!

am: bike / 8 mi / 0:30 / avg 15.9 mph
I had an easy 45 minute ride scheduled, but when I set out something didn't feel quite right. Almost immediately I could tell something about the fit was different, and as I clipped in and set out I realized my seat was significantly higher than it should be. On the downstroke my legs were almost fully extended (there should be a slight bend in the knees) and I felt like I had no power. I was super uncomfortable, so much so that I had to cut it short. In fact I barely made it a half hour before my feet and calves were cramping and my bottom and lady bits were begging for mercy.

I assumed that the bike shop adjusted things, so I took it to work with me to have it checked out. Turns out they simply forgot to lower the saddle back down after raising it to hang it for the tune-up. Fortunately they'd taped the original position (I'd wondered what that was for!) so it was an easy fix. It had been a good 1.5 inch difference though and my coworkers couldn't believe I'd actually rode it like that! Suffice it to say it was very much a "look at what a noob I am" moment : /

am: bike / 16 mi / 0:50 avg 19.3 mph*
It was drizzling when I woke up so I begrudgingly set up my trainer for my morning workout. After a 15 minute warm-up I had a 30 minute fartlek (1-2 minutes hard, at random intervals). It was sort of weird to do this kind of workout indoors but it is what it is. *Once again my data is wildly off, but it will have to do.

pm: swim / 1,100 yds / 0:25
  • warm-up: 300
  • main:
  • 4x25 sprint on 1:00
  • 4x100 fast on 2:30
  • cool-down: 300
Same workout as Monday, just a tad fewer in the main set. I felt tired and slow again and it started to get to me mentally, but I pushed through and finished the workout and hoped it was just nerves that would disappear by race day.

Loooong drive down to San Diego!

Slept it a bit then headed to athlete check-in in Oceanside. Everyone was decked out in their M-dot gear showing off, but there was also a great energy in the air. I had a short bike/run brick on the plan but I didn't end up having the time or more importantly a safe/convenient place to do it so I tried to just rest up and trigger point instead. Got take out for dinner and just relaxed while putting together my race goals.
expo at Oceanside Pier

[Oceanside 70.3! More details to come in the race report]

am: swim / 2,112 yds (1.2 mi) / 0:41
My first ocean swim! Super choppy and salty, and a bit chilly at 58 degrees. Not fun, but I got it done!

am: bike / 56 mi / 3:15 / avg 17.2 mph
Oh boy, talk about hills! At one point I was in my easiest gears, crawling up a hill at 5 mph and watched people around me get off and start walking their bikes. It was tough, but I think I did fairly well considering. Gorgeous course along the coast and through Camp Pendleton!

pm: run / 13.1 mi / 2:02 / avg 9:19
The course was a little challenging mentally as it was a double out-and-back, but it was fairly flat and quite scenic, paralleling the ocean on the bike path known as the Strand and meandering through quaint oceanside neighborhoods. Great spectators and volunteers, too! I wish I'd done a little bit better but I think my legs were pretty trashed from the hard bike.

Loooong drive back home. Little sore but not too bad!

swim: 4,562 yards
bike: 80 miles
run: 13.1 miles
other: 0 hours
total time: 8.3 hours


  1. Congrats on the PR, looking forward to the race report.

  2. Great job Rachel - can't wait to read your race report.

  3. Congrats on the new PR! I'm looking forward to hearing more details about the race.

  4. Awesome work! I'm glad we ran into each other as well! Can't wait to read the race report too! Based on our times I bet we will run into each other on the course at CdA!

  5. CONGRATULATIONS on your finish and your PR! So exciting and I can't wait to read the recap!