Wandering Dawn

A California girl exploring the world

Triathlon

Ironman Training Days 7-9

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Monday 12/12/11
Morning 6:30am: Ab Ripper X
The original plan was to stretch out and do my P90X Yoga DVD, but I didn’t wake up early enough for that, so I did a quick 15 minute abdominal workout instead.  I should probably do this 1-2x/wk.  I feel like I’ve lost so much strength in my core!  Granted this is a 349 rep DVD, so I probably shouldn’t be too upset that I was short a few reps this morning.  Still, it put me in my place.

Evening 7:30pm: 1 hour technique swim class
This was my third swim class within one week, and I already find myself improving. Up until last week, I hadn’t swam since my last triathlon on 9/11, so I had no idea how bad I’d be.  Fortunately, my technique is coming back quickly.  I still need to be watched and reminded of ways I can improve, and that is why I like going to these technique classes.  My favorite swim coach, Trevor, is typically there on Monday nights, so I try to make going that night a priority.  Eventually I will incorporate Masters swim classes into my weekly swim workouts so I can build up my endurance which will be critical for the 2.4 mile swim.  Both classes run at the same times and are coached, but you rarely take rests or get feedback in the Masters classes.

Tuesday 12/13/11
Morning: Rest (was supposed to spin on my bike)
We woke up to no power! Can I use this as an excuse? 

Evening 7:15pm: 6 x 800 Yassos on the treadmill
I got a gym membership 1 1/2 weeks ago specifically for triathlon training in the winter.  No, San Diego doesn’t have harsh climates like other parts of the U.S. (sorry Boston) but it does have the same amount of limited daylight.  I particularly need the gym for my mid-week runs which are getting more intense as I get closer to my marathon.  My first trip to the gym was to do Yassos, or speed work, on the treadmill.  It was quite an experience.  I had forgotten how much of a meat market the gym is.  I tried to ignore this, or at least be entertained by it, as I did my speed work.  I did my Yassos at 7.7mph on the treadmill (7:47min/mile pace) at a 1% inclince six times.  Not bad for just starting out.  The goal of the Yassos drill is to build up to 10 intervals to get to your goal marathon pace.  Here’s an overview pulled from my friend Nicole’s blog on how Yasso 800s works.

What are Yasso 800s?
Bart Yasso, a manager at Runner’s World, invented this speed workout nearly a decade ago. According to an article on Runner’s World, since then literally thousands of runners have claimed that the program has worked for them. Here it is:
* Run 800 meters (that’s half a mile or two laps around a track) repeats in the same minutes/seconds as your hours/miles goal time for a marathon (ie if you are shooting for a 3 hour, 30 minute marathon, run each 800 in 3 minutes and 30 seconds).
* Between sets, jog or walk for the same amount of time as your 800 meter run (3:30 in this case)
* Do this work out once a week, starting with 4-5 and building up to 10.
* If you can consistently finish all 10 800s at your desired pace, you should be able to run the marathon at this pace

Wednesday 12/14/11
Morning: Rest (was supposed to spin on my bike) – I definitely need to get used to my bike trainer.  I’ve only been on it once, and it was a good experience.  I just haven’t made it a habit yet.  I do need to put in much more time on the bike very soon!
Evening 6:00pm: 8 mile run (outdoors) 9:30 min/mile pace
I felt really good during my mid-week long run with Nicole tonight.  I love how effortless running is becoming! 
Nutrition: Luna bar 1 hour before the run. Nothing  during the run. 1 scoop of recovery drink after the run. Then veggie burger for dinner!

Ironman Training Day 6

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Day 6 – Sunday 12/11/11

Morning
11:o0am – 28-30 mile bike ride up the 101 (mostly flat).  I felt good on the bike today which surprised me since I ran 16.5 miles yesterday.  I actually wasn’t even that sore when I woke up.  Success!  I still foam-rolled my quads and calves before getting on the bike, and Nicole and I took it pretty easy, cruising up and down the 101.  I even got to sleep in today because Nicole had a prior engagement, so that probably aided in my recovery.
Nutrition: Poor! I had my 2 egg + avocado wrap before my ride, but then didn’t take in nearly enough calories on the bike. I guess I figured since it was a flat and easy ride, I didn’t need as many.  I made myself a water bottle with 140 calories (1 scoop CarboPro and 1 scoop Vitalite), but I only made my way through half of it because I didn’t drink fast enough. (I also had to pee and was too lazy to stop and get off the bike!) I didn’t take my GU either, which would have been another 100 calories.  By the time I got home and off the bike, I felt a little light-headed and hungry, so I finished the rest of my drink and immediately had a bowl of cereal.  I still don’t know exactly how many calories per hour I’m supposed to take in while on the bike.  One of my training books says it’s about 120-500/hour depending on your size.  Since I’m a 108lb female, I figure I should take 120/hour, and that’s what I typically strive for on the bike.  (Failed today.) 

Afternoon
2:00pm – 1 hour TCSD swim class at Boys and Girls Club Solana Beach (combo of technique & masters)
Nutrition: 1/2 Honey Stinger Waffle (80 calories) 15 minutes before the swim
This was a new (free) swim class put on by the Tri Club of San Diego (TCSD).  I was excited to try it since it’s close to my house and in the afternoon so it’s much less cold outside compare to the 7:30pm weekday swims.  I worked with a new swim coach today and she had us spend most of our time perfecting our stroke.   I picked up some new drills today that should help me become a better swimmer.  The swim is my key limiter in triathlons, so I need to focus on it as much as possible.

After I rushed from bike to swim, I then dashed to a TCSD Christmas Caroling event!  A group of 25-30 of us sang Christmas songs at 4 assisted living homes around north county.  I loved seeing the joy we brought to so many of the elderly living in these homes. Such a fun and active triathlon inspired Sunday!

Ironman Training Day 5

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Day 5 – Saturday 12/10/11

Morning
8:30am – 16.5 mile run around Mission and Pacific Beach. (My old stomping ground!)
Nutrition:
Breakfast: 2 waffles w/ peanut butter & agave nectar = 400 calories(?)
During Run: 2 vanilla Gus, 1 shot block serving, and 1 scoop Vitalite mixed with water = 340 calories
Post Run: Big brunch! Scrambled eggs w/ spinach, mushrooms, and cheese, potatoes, onion bagel, fruit, coffee

Feeling hungry after my long run!

Ok – So this run wasn’t exactly for Ironman training.  It’s for my marathon in Feb.  We’re really starting to get up there in miles!  Many triathlon experts will warn you not to do a marathon before or during Ironman training because there is a high risk of injury and a long recovery time after runs lasting over 2 hours.  I definitely understand that, but I hope to stay strong and healthy during my marathon training. I want to do another marathon to break the 4 hour mark. (I hit 4:01:59 on my first one in June 2011.)  It’s a great challenge, and I felt so incredible crossing the finish line.  I LOVE running.  It’s my favorite part of the triathlon.

I felt strong on the run today.  This was definitely my best long run by far.  My average pace for 16.5 miles was 9:15min/mile which is getting close to my marathon goal time.  My hip didn’t bother me today which was HUGE because it hurt a lot during my recovery run last week.  I am trying to pay extra attention to my hip (or IT band?) because it has been bothering me for a while.  Today, however, the “pain” was pretty standard after the 1/2 marathon mark – sore knees, ankles, hip flexors.  Nothing limiting.  I did finish with salt all over my face…My face was pretty white, so I need to take in more sodium on my next run.  Nicole and I had a lot to talk about and were both feeling like we had a good long run day.  Now I’m feeling very optimistic about the marathon which is only 8 weeks away!  There’s still a few spots available for the Surf City Marathon if you’re interested!

Ironman Training Days 3 & 4

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Day 3 – Thursday 12/8/11

Morning
5:45am – 6 mile run
Nutrition: Nothing before or during my run. I made myself a breakfast wrap for breakfast afterwards.

I bundled up as much as possible and ran to meet Nicole & Mike for a 6 mile run in the dark and cold. I like to think this makes us hardcore! (If you live on the East Coast, please don’t comment!)  I need to leave for work by 7:30am at the latest, so I appreciate my training buddies getting up extra early to accommodate my schedule.  The run felt really good. I think I’m finally getting to a place in my marathon training (which overlaps my Ironman training) when my 5-6 mile runs feel pretty comfortable and effortless. Yay!

Evening
Rest.  Went to a couple’s house for dinner before they have their baby in January.

Day 4 – Friday 12/9/11

Rest day!  The first half of our training plan typically has Friday rest days, and then rest days will fall on Mondays. I debated adding in a swim, but I decided to take advantage of sleeping in while I still can.  After work today, Jeremy and I are attending the Ironman World Championship pre-screening (Kona) with Tri Club of San Diego (TCSD)!  Dinner, Ironman, and professional triathletes.  Sounds like a perfect Friday night to me!

Tomorrow will be challenging – 16 mile run with Nicole!

June 2011 - With Team WODS and friends before our 1st marathon: San Diego Rock 'n' Roll!

 
Don’t forget to check out the start of my Ironman training here!   Happy Friday!

Ironman Training Day 2

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To see the beginning of my Ironman Journey, be sure to checkout my first post of this series: Ironman Training Starts TODAY!

Day 2 of training included:

Morning
5:30am: 1 hour on bike trainer. “Spinervals 27.0 – Threshold Test & Suffer Fest” DVD. This was my first time on the trainer, and it made me sweat. A lot. I learned that my normal cadence is pretty slow, so using the trainer will definitely help me get more power on the bike!

Nutrition:
– Pre-workout: Nothing
– During workout: 1 scoop Carbo-Pro (100 calories) mixed with 1 scoop Vitalite (40 calories)
– Post workout: 2/3 cup cereal with soy milk and ~1 TBSP flaxseeds

Evening
7:30pm: 1 hour of TCSD technique swim class at JCC with Jeremy. This was my first time back at swim in nearly 3 months! It was hard getting into the pool since it was about 48 degrees outside, but I felt pretty warm once I started swimming.  My only issue was occasional calf cramping. I struggled with this before and need to figure out how to combat these cramps!

Nutrition:
– Pre-workout: PB&J sandwich and apple
– During workout: Nothing
– After workout: Pasta with vegetarian sausage and marinara sauce

Now it’s time for bed…definitely too late since my next workout (a 6 mile run) begins at 5:45am tomorrow. Good night!  Please let me know if you have any tips on how to prevent cramping while swimming!

Jeremy and I show off our wetsuits

Before my First Sprint Triathlon - June 2011

Ironman Training Starts TODAY!

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Today is Tuesday, December 6, 2011, and today is the day my Ironman training officially begins!  Over the next 7 months, I’m going to record my journey right here.  My goal is to be able to track my progress and understand what works and what doesn’t work for me so I can become the best triathlete possible.  How far can I push myself?  How much sleep do I need?  How many calories should I eat?  How will I become an Ironman?

I am really excited and nervous for the next 7 months!  My life is definitely going to change in a big way.  I’m so lucky that my boyfriend and two great friends will be going through this with me.   We’ve affectionately named ourselves Team WODS!

Race Schedule
February 5, 2012: Surf City Full Marathon – 26.2 miles (Huntington Beach, CA)
March 31, 2012: Half Ironman – 70.3 miles (Oceanside, CA)
June 24, 2012: IRONMAN – 140.6 miles (Coeur d’Alene, ID)

Day 1
5:30am: Rest. I woke up with the intention of a 6 mile run but my hip and back were still feeling sore and tight from my long run on Sunday so I decided to rest and see how the day played out.  (I’m already actively training for my full marathon on 2/5/12.)

6:15pm: Met up with my training buddy Nicole for an easy 6 mile run outdoors.  I felt great and had no hip or back pain during the run, but my knees were a little sore.

Below is a picture of the early Team WODS in June 2011: Jeremy, Asia, Nicole, and Mike (taking the picture). Three of us are raising our hands here to admit that it was our first triathlon ever!  One year from that date, we will all call ourselves Ironman.
 

Team WODS beginnings. Nervous first timers. June 2011.

 

Training Hiatus

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I can’t believe it has been 1 month since my last post!  Shame on me!  I guess that’s about the same amount of time that I’ve been taking a hiatus from training.  I’m not sure what led to this, but I found my workouts slowly going from 10/week to 5 to 2 to nonexistent. Maybe I needed a break?  Not sure, but I went from feeling happy to “sleep in” until 6:30am to having major anxiety about not working out at 5am or making my late night swims.  I think not having another race to train for after my Olympic triathlon was the first culprit. My rest days turned into lazy days. My cheat meals turned into poor eating.  I’m definitely not perfect!  No more excuses, though.  My 1/2 and full Ironman races are going to be here before I know it, and I’m ready to get back at it!  Nicole and I have a running date tomorrow after work, and Insanity is calling my name in the morning.

I know, I know. I still need to post my results from the first time I did Insanity, and I will!  That Beachbody program is amazing!  Dare I say I enjoyed it more than P90X??  Tough call.  Review to come soon, but let’s just say I’m looking forward to doing it again, and Beachbody has my before & afters in case they want to contact me. 😉

I heart Insanity

What I’ve been doing since my last post on 9/2…

9/11: Completed my first Olympic distance triathlon! There is a lot of room for improvement. More training needed!
9/12: Submitted my P90X Beachbody Infomercial video to the producers. I wonder if they’ll use my footage!?
9/16: First hair appointment since I started doing triathlons. My stylist was appalled! My hair needed some major TLC.
9/17: Submitted my Insanity before/after pics for a free t-shirt!
9/18: Girls brunch & birthday dinner with the fam.
9/19:  3 day business trip to TN. Shrimp & grits aren’t found on the Insanity meal plan.
9/24 AM: Moved into our new place in Encinitas Moonlight Beach & celebrated my bday again with my hizzy!  Jeremy & I are new neighbors to our triathlon training buddies, Nicole (Fitness Fatale) and Mike. This is going to make all the difference in Ironman training because we’ll be going through it together.
10/3: Preordered P90X2! Definitely incorporating it into my triathlon training.

The best part about our new place (besides living next to our friends/training buddies)?  We have a room entirely dedicated to FITNESS!!  Once the boxes are unpacked, this is where all the Insanity, P90X, and spinning will take place!  I sure hope those that move in below us are early risers.

Surprise waiting for me in our new place!

My First Sprint Triathlon

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Feeling the pre-race anxiety!

On July 24, 2011, I woke up before the crack of down to race my first sprint triathlon – Solana Beach! My goals going into the race were simple:

1. Don’t drown during the 400m ocean swim.
2. Don’t fall off the bike during the 9 mile ride.
3. Run as fast as I can during the 5k.

I’m happy to report that I accomplished all those goals!!  I didn’t spend too much time training for my first sprint – approx 5 weeks – but it went really well.  Below is a little bit about each leg along with my split times.

Leg 1: 400m Ocean Swim in Fletcher’s Cove (14:27)

I’ve never been a swimmer.  Before I started triathlon training, I rarely even went into the ocean past waist deep.  Just ask my friends that went to Rio with me earlier this year.  Even in the scorching heat, I was a sand girl all the way.  Waves and current were simply not for me!  Part of the commitment I had to make with my triathlon training, however, was getting over my fear of open water swimming.  I literally dove right in and did my first two races in open water (bay and ocean) with very little training.  Needless to say I am much less afraid of open water swimming, and neither experience was traumatic. I love swimming in a wetsuit. I feel like it keeps me safe and warm!  (It essentially acts as a floatation device making it easier to swim.) I felt good getting out of the water knowing I had conquered my fear.  I finished the swim portion of the triathlon behind all my friends, but I was happy I wasn’t the last one out of the water (and that I didn’t drown).

Exiting the water during Solana Beach

Leg 2: 9 mile bike ride on the 101 (36:23)

I entered the transition area to change from swim to bike and felt a little light-headed when taking off my wetsuit. I think my body was still getting used to all the swimming, so hopefully the swim dizziness will subside the more I train.  I successfully got on my bike and clipped in without falling (success!) and was on my way for the 2 loop course.  I worked on pedaling as fast as I could and not getting passed. I’ve been getting more and more comfortable on the bike over time, and the best thing is that there is a lot of room for improvement. It’s important that I get my speed up before my Ironman. The faster I go, the less hours that my booty will be on the bike! During Solana Beach, I started gaining ground and passed several girls in my age group that were out of the water before me. My legs were pretty strong after marathon training and P90X.

Finishing the bike ride with a smile

Leg 3: 5k Run (23:41)

I was very excited for the final part of the triathlon because it’s my strongest area of the triathlon.   I just completed a full marathon 6 weeks earlier, so I wasn’t worried about a 3.1 mile run.  It was definitely a weird feeling running immediately after riding a bike, but that didn’t stop me from finishing strong and passing more girls in my age group! I finished with a time of 1:14:31 and placed 34th in my age group.

Happy Triathletes

Solana Beach sprint triathlon is a very good race for beginners looking for a little extra challenge with the ocean entry swim.  I had so much fun the entire time I raced and was fortunate enough to have my family there cheering me every step of the way. I’m so happy they support my crazy fitness endeavours, and I bet they can’t wait to join me in Coeur d’Alene for my full Ironman next year!  Until then, I will be ramping up my training and rewarding myself with a cerveza or cupcake every now and then.

Celebrating a successful race

Why I want to be an Ironman

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What’s an Ironman?

For those of you already thinking What the heck is an Ironman? click here to learn more about this 2.4 mile swim, 112 mile bike, 26.2 mile run triathlon event!  The one I am officially signing up tomorrow for is Coeur d’Alene!  My half Ironman (aka a 70.3) will be a LOCAL race in Oceanside, CA!  I’m so excited to have a plan in place! My first sprint is this Sunday (yes, my first one), my triathlon books are in the mail, and I am ready to seriously ramp up my training. This IS happening! All within 1 year!  Am I crazy??

Practice Triathlon for Beginners June 2010

Training

Four of us are working to complete this goal together: my amazing boyfriend, Jeremy, my great friend and blogger, Nicole, and her wonderful boyfriend (who has already completed 1 Ironman), Mike.  We make a great team, and I look forward to this support system. I don’t know how I’d do it without them.  I think I’d go crazy doing 4-6 hour training rides alone!

Fearless Foursome - The beginning of an amazing friendship

Cost

Triathlons are expensive. This is not a cheap sport, and an Ironman is the most expensive event of them all. It costs $600+ to sign up for the race.  That doesn’t include transportation (flights, rental cars, etc), lodging, and all the equipment needed.  Check out my first road bike I recently purchased! (I saved $500 so didn’t feel TOO bad about the cost of carbon fiber….)

New Bike! Trek Madone 3.1

Why? Why? Why?

Why would I want to subject myself to this? The answer is simple. I want to be an Ironman. I want to hear the announcer say “Asia Simonelli. You are an Ironman!” when I cross the finish line, hopefully with a big smile on my face. 

Beginner’s Triathlon

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Preparing for my first open water swim

First Time Triathlon Finishers!

SWIM, BIKE, RUN!  One day I’d like to complete an Ironman (2.4 mile swim, 112 mile bike, 26.2 mile run).  There is nothing wrong with setting ambitious goals!  I believe this is attainable if I train hard, but first things first…I need to complete a triathlon!  After I completed my first marathon on June 5, I signed up with the Tri Club of San Diego (TCSD) to start training.  I highly recommend this organization if you are looking to get into triathlons or if you’re already a triathlete.  One of the club’s many perks is the free races they put on each month.  In June a short two weeks after my marathon, I completed a Beginner’s Practice Triathlon hosted by TCSD.  How did I get there?  Well I essentially dove right in because aside from running, I had put in no triathlon training!  That’s the beauty of a beginner’s triathlon.  It’s manageable, and all the experienced triathletes are there to help you.

The Swim: 300m

I have a fear of open water swimming.  I am not a strong, comfortable swimmer, and I am rarely in the water. (Typically I’m laying out in the sand!) I see the swim as the biggest challenge for me, so I am going to put in the most time focusing on this area. On the day of the beginner race, I put on my wetsuit and found a swim buddy.  A swim buddy is someone who will stay with you throughout the course of the swim. She can help you stay straight and on course, provide words of encouragement, and just make you feel better knowing that someone is there watching you in case you freak out!

~85 Swimmers

My First Transition

My first open water swim went much better than I thought it would.  I didn’t drown!  Accomplishment!  I couldn’t do freestyle the entire time because my breathing was too laborious, so about halfway through, I started switching up my stroke and did breast stroke, back stroke, and freestyle. Better than not completing it, right?

The Bike: 7 miles

I don’t have cycling experience, so I was a bit apprehensive about the bike as well…especially because I had 2 days to practice using clips! I was sure I’d fall!  Luckily, I didn’t.  I borrowed a friend’s road bike for the race. (Actually I borrowed ALL bike elements including shoes for the clip-in peddles!) I was towards the back of the pack getting out of the water (which was expected), so I tried to pass people on the bike.  (This wasn’t supposed to be a “race,” but I’m too competitive to go easy on myself.)

Getting Ready for the Bike Portion of the Race

I wasn’t sure how hard to pedal because this was the first time I had ridden a bike that far. My bike experience is limited to about 2-3 times on a beach cruiser per year. Now that I’ve been practicing more (on my own new bike!!), I am starting to understand how hard to push myself.  This part of the beginner’s triathlon was pretty straight forward. I almost even got bored since I didn’t have music or anyone to talk to. That was a new concept for me.

Coming off the Bike

The Run: 2 miles

I went out hard and fast on the run.  This is my only area of expertise in the triathlon after all!  My legs felt a little weird after having spent 7 miles on the bike, but they weren’t as bad as I thought they’d be.  I found out when I finished that I was doing about 7 minute miles which is very fast for me!  It felt great FINALLY passing large groups of people the beat me in the swim or bike.  At least I know I can finish strong!

Running with my hair down - No time for a pony!

Finishing strong!

Final Thoughts

If you are a beginner wannabe triathlete like me, I highly recommend doing a practice/beginner-friendly triathlon before your first race, if possible.  It made me more confident and really excited. I honestly had so much fun!  The support system at the race was also amazing.  Triathletes seem to be very supportive of each other.  I cannot wait for the Solana Beach Sprint Triathlon!  My first official race is only 2 weeks away (7/24)!  Solana Beach is a 1/4 mile ocean swim (yikes!), 9 mile bike, and 3 mile run – aka a “sprint” triathlon.  You’ll be hearing all about it. Until then, it’s back to training! I need to get ready for my sprint so I can eventually be an Ironman.