Three Thing Thursday

1. In the HTFU attitude that seems to be going around blog world this week. I had a short brick (45 minute ride 30 minute run) workout this week..Temp around 98 degrees when I was driving home after work, I was not really feeling this but went ahead and got changed and headed out to put some stuff on the bike...check tires....flat rear tire...really not feeling this...go ahead and start to change it, took me less than 15 minutes (including a bunch of goofing around looking for things) and I hardly got my hands dirty! My first rear flat! Very pleased with myself, but still not feeling this...continued to half heartily get ready and soon headed out on my ride. Mile 5...hit a detour..What! the trail is closed and I must ride on some streets that are in a not real bike friendly area but ok do it any way...mile 6.5..stopped by train on the detour...REALLY?!?.....still not feeling it but must continue at this point..mile 7.5 feeling much better about things, wow it’s nice to be on my bike, and wow it really rides nice since I had it fixed up. Ride finished up with a couple hills to help with confidence level, and on to the run. Run was hot but not near as bad as I thought it would be and managed to keep a decent (for me) pace. As usual..you never regret the workout you did..only the ones you didn’t.

2. Swimming I’ve done some of my longest swims ever this week, coming in at 2500/2600 yards. Feeling pretty good about these but a little disappointed in my numbers for the month. Biking and running are down from last month, but swimming is up. I will have to attribute this to the week that I didn’t train for a good portion of it and took it easy the rest due to the rib issues.

June's totals:
Bike: 15h 52m 57s - 220.11 Mi
Run: 10h 25m 27s - 51.95 Mi
Swim: 4h 39m 30s - 11225 Yd

May's totals:
Bike: 20h 25m 24s - 344.09 Mi
Run: 10h 52m 19s - 55.14 Mi
Swim: 3h 28m 33s - 8650 Yd

3. Up at 4 am this morning to hit the pavement by 4:30 ( early even for me I’m usually out by about 5) for 8 miles before work. It was slooowwww really slow but got it done and feels good not to have to worry about doing it the heat this afternoon.

Old Stage - 1 Julie - 0

Today was to be a test run on the upcoming Boulder Peak Olympic bike course. I've heard many things about Old Stage as I've said in earlier posts so I really had no idea what to expect. After some of the rides I've had I was feeling pretty confidant but still very nervous. I was also planning on trying out two new things today. First a new pair of tri shorts that I picked up this morning and secondly, riding with no socks. I can use any help I can get speeding up, and if I don't have to put socks on that's bound to give me some time in T1.

I met up with Kathleen and a friend of hers, Lisa, at about 1:00 Kathleen was doing a run before the ride and needed some time after so she told Lisa and I to go ahead and she would catch up. So about 1:30 with temps of just over 80 we headed out to see what all the fuss was about. We started out really easy, Lisa and I chatting and getting to know each other since we had never met. I realized about one mile in that I hadn't started my Garmin. I keep doing that! At about mile 4.5 we hit a spot that is being repaved and is currently a gravel mess, it lasted about 1 mile and then Old Stage hill...

This does not really do it justice. All is well until the last 2/3 of a mile. As you can tell from the title of this post, it didn't go well...I got off and rested..truly I thought my heart was going to burst. My lungs were dying, I was dying....I got back on...I rode a little farther...I gave up...I walked. I think I took these photos on the 2nd stop but may have been the first I really just don't know. I didn't really have to walk that far before I got back on and although it was still a small uphill nothing like we had just come up. IT SUCKED!

Looking up where I still must go, I don't think these pictures truly show just how steep it is... (15% grade)

And back down what I just came up. Once we got through the worst of it went a short distance and came to the waiting area. It was a beautiful view!

Then the real fun began, a fantastic descent, with much riding the breaks, and much beauty. This part of the ride was awesome and I really should have taken some pictures. At about mile 11 Kathleen caught up to us as we were waiting to get across a very busy highway. The rest of the ride was pretty uneventful after that one hill the course is really very easy as you can tell from the profile.

A little break in the shade at the bus stop. By now the temps were approaching 90 so it was getting a little warm. I have to say despite getting my ass handed to me on the hill I felt really good, my feet were having no problems being sock-less and my new tri shorts were feeling pretty good too. And seriously after the adjustments my bike guys made..It was like riding a new bike! The brakes fantastic and the shifting, smooth! Woo Hoo!

The question that remains... is it possible to get any better on hills in just 2 weeks or will I just be walking the hill again during the race?

Three things Thursday- Speaking of....

1. Had some work done on my bike this week. I just wanted to have it looked over before I get any closer to the HIM. Some issue with the brakes, possibly a result of the issue I had during the metric century. It appears to have caused the break cable to be just on the edge of breaking and boy am I glad that’s fixed. With some of the rides I have coming up the last thing I want to do is end up without a back break. Lucky for me I have “a bike guy” who’s previous (and now side job) is “fixing what’s fun between your legs” So if you need "a bike guy" in the Denver area let me know. I would be happy to pass on his name.

2. Speaking of rides coming up.... the plan for this weekend is to ride the Boulder Peak course with Kathleen and see just what I’m up against with Old Stage hill. I’ve heard many things about this “hill” and none of them make me any less worried. It comes approximately 6 miles into the bike course, and climbs about 600’ over about 2/3’s of a mile at a 15% grade. I’ve heard there are people standing along the sides cheering, or waiting for you to fall over... I’m not sure which. I’ve also heard that many people end up walking this “hill” during the race. Coming down the other side, because of the danger they have imposed a 35mph speed limit. And sadly a man was killed on this descent just last week.

3. Speaking of the HIM....45 DAYS!!! OMG! A MONTH AND A ½!!!!! 6 ½ WEEKS!!!!

Borrowed from Run with Jess

Today water is not my friend- 5430 Sprint Race Report

So I went in to today not really having an idea of what it would bring. After having done nothing to speak of training wise for a week, I didn't know if that would mean I was well rested or my body would have no idea what to do. I had gone for just an easy 400 yard swim on Saturday just to see how things would feel with my shoulder/rib. I was a little nervous. While it didn't pop out when I was done I could feel an ache. I decided there was nothing to do but give it a go.

After a really pretty good nights sleep, I only woke up once and was able to go back to sleep, I arose at 4:45 with the plan of leaving around 6 to be at the lake by 6:30. I had my normal pre race breakfast of a bagel thin, peanut butter and a banana. Getting parked was easy as can be and I was soon in transition. I got my area set up, body marked and made a trip back to the car to get my sunglasses and a pair of old shoe I wanted to donate, I started looking for Kathleen and Sarah. We chatted for a bit before heading out of transition as it was getting ready to close.

Kathleen, Me, Sarah

Kathleen and I had quite a wait as we were in the 2nd from last wave and didn't take off until like 8:20. When it got close we got in the water to get used to it and do a little warm up. The water temps were around 68 today much better then the 60 from two weeks ago. I think the air temps were around 65, a pretty good day for a race! I did just a little swimming and things felt pretty good. Before we knew it we were in the water and about to take off. The announcer said we had the biggest wave. Women 40-49. There seemed to be quite a few ladies. I lined up to the left and about the middle although I usually line up at the back. The horn sounded and off we went. It was with out a doubt the worst swim I've ever had. I could not get any clear water, except when I was so far off course that no one else in their right mind would be there. I could not catch my breath. It felt like I was gasping the whole time. It seemed very choppy which I don't understand since I didn't notice that it looked extremely choppy. I don't think I did more then 6 strokes without then having to side stroke or breast stroke to catch my breath and to top it off for some reason one side of my goggle kept filling with water...not a good swim. All most everyone I talked to about the swim also thought it sucked, even if they did ok.

Swim 19:29 (this is just a little less then the time from 2 weeks ago, however that swim time included a long run up to transition where as the swim time for this one ended when you left the water.

T1

3:46 I believe I had an improvement here as the time 2 weeks ago was 3:18 and as stated above did not include the run time. I felt pretty organized and the folding my socks in half to get them on seemed to work much better.

I had a long run out of transition to the bike start but felt pretty good, managed to get on and clipped in pretty good, although I soon noticed that one of my shoes didn't get closed, but it didn't bother me to much and as soon as I got going good I reached down and did it. I was working pretty hard on the bike at the start and still trying to get my breath. I had a Cliff shot and that seemed to kick in pretty quickly and help a lot. I tried really hard this race to not get stuck coasting behind anyone and if I came up behind them I just passed even if it mean they would pass me again. It seemed to go pretty good and I think only one girl passed me back. I felt like I was working really hard on the bike and hoped to come up with a better time. There was a bit of head wind in some spots, not real strong but it was there. The ride was pretty uneventful.

Bike 1:00:08 (2 weeks ago 1:00:34) so I obviously didn't improve like I had hoped. Difference being that last time I didn't feel like I gave it my all, this time I did. Could have something to do with the fact that I had not been on the bike at all since the Century last weekend.

T2- 2:18 This felt really good (2 weeks ago 2:12) Not a huge time difference but this time included a potty break which was in my run time for the last one. I also got some Yankz so that helped too.

The run started out a little slow. Not enough bricks for sure legs felt really heavy and of course there is that darn little hill to start the run. I had a few walk breaks. The first mile seemed pretty fast but the 2nd mile seemed to go on forever and ever and ever! After an older gentleman ran by going the other way in just a speedo a lady ran next to me and made a comment that had me laughing so hard that I yelled to her that wasn't fair. I couldn't laugh and run. The temps were really perfect out for running, I think it was right around 70 and while it got a little bit warm it was not bad at all. By the third mile I started to feel a little better and I think I picked it up just a little, but still not breaking any records crossed the finish line strong and feeling pretty good.

Run 33:23 10:45 pace (35:02 2 weeks ago)

Totals

1:59:04 (2:00:42 2 weeks ago)

Div 42 out of 56

Gender 362 out of 495

Paul, Sarah, Me, Kathleen

Overall I was a little disappointed in my race. Especially the swim. It also got me nervous to think that the oly is coming up in 3 weeks. After this past week and with these shoulder/rib issues I'm nervous about what they will bring. And speaking of...while I really didn't have any problems during the race, as I sit hear this evening typing I'm pretty sore. I think a 4th visit to the chiropractor might be in order tomorrow or possibly a good therapeutic massage.

After arriving home and cleaning up it was time to get dinner going. We were having my parents over for dinner for Father's Day (Happy Father's day Dad!) Then I was trying to get a little cleaning done, I was in the bathroom cleaning when all of the sudden there was a funny noise and water going everywhere. After finally figuring out it was not the toilet (which I had just flushed) but under the sink I started trying to turn the water off but of course it was the hot water and it was HOT! I went running to the kitchen for some towels thinking I could protect my arm, but I just had to keep reaching in til I could get it off. Yes it hurt... luckily it didn't really burn me although it's still a little tender and I had a heck of a mess to clean up as it drains right down to the basement which has one of those drop ceilings and into the florescent fixture...as I said water is NOT my friend today....

Dinner however, dinner was good and desert, yea that was good too. :)

Whats in a number?

Tomorrow kicks off the Boulder Tri seiries. The 5430 Sprint, next month is the oly Boulder Peak and then August brings the Boulder Ironman 70.3. As you may remember on my last race my number was 666. Tomorrow's race number is 1147. When I first saw it I thought that's cool, my birthday is in November and I'm racing as a 47 year old this year. hmm...then when I picked up my stuff and they told me to grab a timing chip strap, I pulled one out and as I walked off looked at it and it was marked with 1122...my birth date in November is the 22nd. So on the 22nd of the 11th month I'll be 47....any chance this is good luck and I'll have a great race? I'm hoping so. Went this afternoon to do just a really short swim and see how the shoulder/rib thing is and make sure I still know how to swim after not having done it for nearly 2 weeks!!! I gotta say I'm a little nervous. It felt really great today but I could feel it a couple times on the swim and I can feel it more in the shoulder blade area now after a measly 400 yard swim. So hears hoping I have no problems tomorrow and even more importantly that it doesn't cause me to miss any more training. I'm going to start to feel like I'm even more behind if I miss any more.

Hoping everyone is having a great training/race weekend!

What's for Dinner? Lasagna Cupcakes

I've been wanting to give these a try for awhile now. I've actually had the stuff sitting around for a couple of weeks too. Tonight however I decided to try and make some ravioli with the won-ton wrappers. I made a couple of them and boiled them and the taste of the cheese was fantastic but the boiled won-ton wrappers...not so much so I decided to go ahead with a meatless Lasagna cupcake.

Lasagna Cupcakes

Based on the recipe from Hungry girl

won-ton wrappers

1 Cup ricotta cheese(I used an organic ricotta and I have to say the taste of this was out of this world. I've noticed a huge difference in different types of ricotta cheese so buy a good quality cheese.

a couple handfuls of fresh spinach

small amount of diced onion (1/8 cup)

1/4 cup mozzarella cheese + extra for topping

1/4 cup Parmesan

jar or homemade pasta sauce

Saute spinach and onion until just wilted.

Mix ricotta with egg mozzarella and parmesean add seasonings to taste. Garlic salt or powder and pepper.

Spray muffin tin and press one won-ton wrapper in and up the sides. Add cheese mixture, spoonful of pasta sauce and another won-ton wrapper and repeat cheese and sauce. Top with a little mozzerella.

Bake at 375 deg. oven until brown crispy and delicisous looking! 15-20 minutes

These were seriously very good. All the flavor of lasagna with none of the hassle. They recipe above made 6 muffins which I would say 2-3 servings depending on whose eating. I served these to my youngest son (almost 15) who thought they were very good also. I will defiantly be making this again...soon.