Upstate New York triathletes are decidedly blessed with the healthy number of waterways in which to compete. I made it a fitness goal this year to compete in different places, and it's truly remarkable the number of choices out there.
Yesterday, July 31, I raced the Delta Lake Triathlon, and already it's near the top of my favorites list. Growing up in Vernon, I remember that my mother took us kids there during the summer, like so many Syracusans go to Green Lakes. Life is interesting in that I returned there to race a triathlon (something that never would have crossed my mind as a 10-year-old).
Racing north of Rome got me thinking of all the terrific lakes and other bodies of water I have swum in, and am still scheduled to swim in this summer. There are many others I have yet to get to that I'm sure many of my readers have already competed in.
I can cross these off my list: the Niagara River (weedy), Jamesville Reservoir (chilly), Lake Ontario (wavy), Oneida (shallow), and the Finger Lakes known as Seneca, Skaneateles and Keuka (I'm racing in Cayuga Lake this Sunday). That leaves many others I'm considering for the future--Tupper Lake, Fourth Lake, Cazenovia Lake, Owasco Lake, Canandaigua Lake (but NEVER Lake Placid; no Ironman for me!).
In fact, we travel so much for these triathlons that it got me thinking about what a shame it is we aren't able to stay home to race in our hometown Onondaga Lake. A duathlon would work--biking and running routes are well established--but swimming? While Onondaga is cleaner than it's been in many generations, there's still a stigma about the lake that was so beloved of Hiawatha that many of us just can't get past.
So as much as the thought of racing a triathlon in the lake I was swimming in as a child never occurred to me--but it happened--I will dream that one day local triathletes don't need to rise at 4 a.m. to get to that day's race. They can mosey over to Onondaga Lake and christen it in all its newfound, clean glory!
More than running (but not much more).
Monday, August 1, 2011
Wednesday, July 20, 2011
A Tale of Two Races
It was the best of times; it was the best of times.
The last two Sundays I ran two very different 15K races. I didn't even come close to my best time at the distance, but it really doesn't matter. I was so struck by the contrast in the races that midway through the run on July 17 I thought I'd blog about it.
The July 10 race was the world-famous Boilermaker (I had to chuckle when I saw the typo on the cover of the official race program calling the race "world renouned"), a 9.3-mile romp through the streets of Utica. The July 17 race, the Forest Frolic, featured 9.3 miles along the Finger Lakes Trail east of Virgil.
The most treacherous part of the Boilermaker was trying to avoid the water cups hasty runners strew in their wake. The Forest Frolic presented one big trip-o-rama, around divots, through streams, over what seemed like a million fallen trees, orocks jutting out of the forest floor and roots, glorious roots, just waiting to grab a toe so a stumble became inevitable.
Both races present spectacle. The Boilermaker's is man-made, with musical acts every half-mile, runners wearing crazy garb, eager kids begging you to grab the popsicle they're handing out at mile 5, all the beer you can drink at the end party (something I never do; not that I don't like beer, just not at 10 in the morning). The Forest Frolic's appeal was all-natural--lush greenery at the forest edge, a stand of pink-tinted Norway spruce for a half-mile or so, soft pine-needle trails to cushion the feet (when the rocks and roots weren't so threatening).
About halfway in to the Forest Frolic, a runner came up behind me and we got talking about how this race differs so much from the Boilermaker. "Sure," he said, "but I could go for a popsicle about now."
Every year I tell myself I don't need to head to Utica, yet nearly every year I find myself there with 10,000 runners, waiting for that cannon to go off. There's just something compelling about racing for fun, not for time.
But I discovered that the Forest Frolic offers plenty of reasons to return to Virgil year after year. The miles I spent running alone, feeling like the only person out there (which I wasn't), felt strangely soothing. I kept thinking about Daniel Day-Lewis and The Last of the Mohicans, and the likelihood that I was running on centuries-old Indian trails. While the day was gradually warming up to near-record heat, I never felt overwhelmed by the temperature. At one point, a German-accented runner came up behind me, as we entered the aforementioned pink forest and said, "This is God's air conditioning, ja?"
Indeed. By the way, I beat that guy, not by much, but I beat him.
The last two Sundays I ran two very different 15K races. I didn't even come close to my best time at the distance, but it really doesn't matter. I was so struck by the contrast in the races that midway through the run on July 17 I thought I'd blog about it.
The July 10 race was the world-famous Boilermaker (I had to chuckle when I saw the typo on the cover of the official race program calling the race "world renouned"), a 9.3-mile romp through the streets of Utica. The July 17 race, the Forest Frolic, featured 9.3 miles along the Finger Lakes Trail east of Virgil.
The most treacherous part of the Boilermaker was trying to avoid the water cups hasty runners strew in their wake. The Forest Frolic presented one big trip-o-rama, around divots, through streams, over what seemed like a million fallen trees, orocks jutting out of the forest floor and roots, glorious roots, just waiting to grab a toe so a stumble became inevitable.
Both races present spectacle. The Boilermaker's is man-made, with musical acts every half-mile, runners wearing crazy garb, eager kids begging you to grab the popsicle they're handing out at mile 5, all the beer you can drink at the end party (something I never do; not that I don't like beer, just not at 10 in the morning). The Forest Frolic's appeal was all-natural--lush greenery at the forest edge, a stand of pink-tinted Norway spruce for a half-mile or so, soft pine-needle trails to cushion the feet (when the rocks and roots weren't so threatening).
About halfway in to the Forest Frolic, a runner came up behind me and we got talking about how this race differs so much from the Boilermaker. "Sure," he said, "but I could go for a popsicle about now."
Every year I tell myself I don't need to head to Utica, yet nearly every year I find myself there with 10,000 runners, waiting for that cannon to go off. There's just something compelling about racing for fun, not for time.
But I discovered that the Forest Frolic offers plenty of reasons to return to Virgil year after year. The miles I spent running alone, feeling like the only person out there (which I wasn't), felt strangely soothing. I kept thinking about Daniel Day-Lewis and The Last of the Mohicans, and the likelihood that I was running on centuries-old Indian trails. While the day was gradually warming up to near-record heat, I never felt overwhelmed by the temperature. At one point, a German-accented runner came up behind me, as we entered the aforementioned pink forest and said, "This is God's air conditioning, ja?"
Indeed. By the way, I beat that guy, not by much, but I beat him.
Monday, June 6, 2011
Reflections Got the Better of Me
I am a mere four races into race season and I have already learned more about where I stand, recovery-wise, than I probably care to. It's always easy, right after crossing the finish line, to dissect what went wrong, to focus on the negative. Perhaps that trait is what makes competitive people brush themselves off and try, try again. Within 24 hours, however, I also discover that there is much to celebrate about each and every race performance, knowing there is a way to do better the next time.
So here are my reflections on my race season to date.
Du the Lakes Duathlon. I had no idea what to expect 4-1/2 months after foot surgery, so I signed up for this race to find out. What a disappointment! But then, after I calmed down and looked at my split times, I was able to pinpoint why I was 6 minutes slower than last year at the same race. The bike was the same, essentially, time-wise, perhaps a few seconds different. But each mile of the six total miles run took me one minute more to complete, which adds up to 6 minutes. How humbling to discover that I had lost a full minute-per-mile off my race pace, from 8 minutes to 9. The solution: More speedwork.
Buffalo Half Marathon. I signed up for this race for a few reasons--I love half marathons, I enjoyed the race last year (even though a train stopped a bunch of us at mile 10), and it gave us a chance to visit the grandkids (and their parents, of course!). What a disaster. Like triathlons, you really can't fake the training for a half. Thirteen miles is a long way to run regardless, and quickly becomes even longer if you haven't trained for it. I completed an 11-miler three weeks out, and convinced myself it was enough. Well, first the left foot hurt, then the right foot (surgery foot), then the hamstring. I stopped to walk. I stopped to stretch. I told myself I had run a half marathon with a dislocated toe in the Syracuse Half Ironman triathlon a mere six months before. It didn't matter. It was a failure. I was so bummed out I didn't run at all the week after, which probably contributed to. . .
Paige's Butterfly Run success at the 5K! My wishful-thinking goal was 25 minutes; my realistic goal was 27 minutes. With my feet cooperating and a conscious effort to lengthen my stride to keep the hamstring loose, I crossed the line in 25:05. Happy! Successful! First in my age group. Woo-hoo!
Keuka Lake Sprint Triathlon. I clearly had no idea how my terrific run of the day before would affect my performance in my favorite triathlon of the year. But I didn't really care either. I was so happy to be getting ready for the first tri of the season that I just put my all into it. The swim went OK. I have resolved from now on to start at the front of the swim pack. Why lag behind when I pass half the field, and only get frustrated with the breast-strokers who kick to the side? The bike wasn't as fast as I felt. The run--ugh. I developed shin splints; I never develop shin splints. I turned on the pace with a mile to go, actually passing some folks as I neared the finish line. It wasn't my best effort, but it was an effort, and I was so glad to have finished. I can't wait to return to Keuka Lake next year.
Next up is a 7.7-mile cross country race at Green Lakes State Park on Sunday. Just trying to mix things up! Then serious training for the July 31 Delta Lake Olympic distance tri begins the following day. Yesterday, after Keuka, I went to beginnertriathlete.com to devise and print out a training plan for the next seven weeks. Other than the Boilermaker, I have no other races scheduled. This wasn't deliberate, but now with this newfound push, I'm glad I will have no distractions as I prepare for the 1500-meter swim, 25-mile bike and 10K run. Now, let's hope the rain holds off!
So here are my reflections on my race season to date.
Du the Lakes Duathlon. I had no idea what to expect 4-1/2 months after foot surgery, so I signed up for this race to find out. What a disappointment! But then, after I calmed down and looked at my split times, I was able to pinpoint why I was 6 minutes slower than last year at the same race. The bike was the same, essentially, time-wise, perhaps a few seconds different. But each mile of the six total miles run took me one minute more to complete, which adds up to 6 minutes. How humbling to discover that I had lost a full minute-per-mile off my race pace, from 8 minutes to 9. The solution: More speedwork.
Buffalo Half Marathon. I signed up for this race for a few reasons--I love half marathons, I enjoyed the race last year (even though a train stopped a bunch of us at mile 10), and it gave us a chance to visit the grandkids (and their parents, of course!). What a disaster. Like triathlons, you really can't fake the training for a half. Thirteen miles is a long way to run regardless, and quickly becomes even longer if you haven't trained for it. I completed an 11-miler three weeks out, and convinced myself it was enough. Well, first the left foot hurt, then the right foot (surgery foot), then the hamstring. I stopped to walk. I stopped to stretch. I told myself I had run a half marathon with a dislocated toe in the Syracuse Half Ironman triathlon a mere six months before. It didn't matter. It was a failure. I was so bummed out I didn't run at all the week after, which probably contributed to. . .
Paige's Butterfly Run success at the 5K! My wishful-thinking goal was 25 minutes; my realistic goal was 27 minutes. With my feet cooperating and a conscious effort to lengthen my stride to keep the hamstring loose, I crossed the line in 25:05. Happy! Successful! First in my age group. Woo-hoo!
Keuka Lake Sprint Triathlon. I clearly had no idea how my terrific run of the day before would affect my performance in my favorite triathlon of the year. But I didn't really care either. I was so happy to be getting ready for the first tri of the season that I just put my all into it. The swim went OK. I have resolved from now on to start at the front of the swim pack. Why lag behind when I pass half the field, and only get frustrated with the breast-strokers who kick to the side? The bike wasn't as fast as I felt. The run--ugh. I developed shin splints; I never develop shin splints. I turned on the pace with a mile to go, actually passing some folks as I neared the finish line. It wasn't my best effort, but it was an effort, and I was so glad to have finished. I can't wait to return to Keuka Lake next year.
Next up is a 7.7-mile cross country race at Green Lakes State Park on Sunday. Just trying to mix things up! Then serious training for the July 31 Delta Lake Olympic distance tri begins the following day. Yesterday, after Keuka, I went to beginnertriathlete.com to devise and print out a training plan for the next seven weeks. Other than the Boilermaker, I have no other races scheduled. This wasn't deliberate, but now with this newfound push, I'm glad I will have no distractions as I prepare for the 1500-meter swim, 25-mile bike and 10K run. Now, let's hope the rain holds off!
Sunday, May 22, 2011
Making Progress
Not being a fan of New Year's resolutions, when it turned 2011 I decided to log some fitness goals for the year. I truly had no idea how well I would progress since I chose these goals two weeks after foot surgery and I couldn't predict my recovery. Well, I'm pleased to say that I've recovered exceptionally well from a bunionectomy and dislocation repair, even though I'll need similar work on my left foot. But that'll keep until after marathon season.
Accountability is half the battle with goals (and resolutions, for that matter) and while I won't bore my readers with all my goals I will report on my success or failure in achieving certain ones. I'll assign a letter grade to better define how I'm doing.
Pay better attention to diet. Some of that comes naturally for me the fitter I become; I just crave junk food less and less. That said, sweets are killer for me, and it doesn't help when my husband likes to give me candy (no complaints, mind you!). Specifically I have been drinking more water and eating more protein. Supplements are still a sticking point. I'm reluctant to have a multi-vitamin at the same time I down a calcium and a Vitamin D pill. So that has been spotty at best. B.
Run another marathon. Haha! Check with me in mid-October after the Bay State Marathon I'm scheduled to run. Incomplete.
Compete in different races/different places. Traveling across Upstate New York to race has become a series of mini-vacations for me, yet another reason to mix things up. For 2011, I have signed up for these new races: Delta Lake Triathlon, outside Rome; Cayuga Lake Triathlon, outside Ithaca; Turning Stone Half-Marathon. A.
Strength train twice a week. I love lifting weights, but when it's sooooo nice outside, I'd rather be on my bike. Still, I'm needing to work on my hamstring strength if I intend to race a strongly as possible this year. A.
Swim four times a week. This is tough to do around work and end-of-year kid schedules. The best I've done is three times a week. C.
Run 35 miles a week. This week past I got to almost 30 miles, and I've deliberately built gradually from my post-op layoff or else risk injury. When I'm gearing up for the Oct. 16 marathon, however, 35-mile weeks will become a must. I'll likely drop one bike a week to make up that distance. B.
Rest every 10 days. HAHAHAHAHAHAHA. I have one thing to say about that: F.
With 7 months to go in the year, I'll check back in and see how I'm doing.
Accountability is half the battle with goals (and resolutions, for that matter) and while I won't bore my readers with all my goals I will report on my success or failure in achieving certain ones. I'll assign a letter grade to better define how I'm doing.
Pay better attention to diet. Some of that comes naturally for me the fitter I become; I just crave junk food less and less. That said, sweets are killer for me, and it doesn't help when my husband likes to give me candy (no complaints, mind you!). Specifically I have been drinking more water and eating more protein. Supplements are still a sticking point. I'm reluctant to have a multi-vitamin at the same time I down a calcium and a Vitamin D pill. So that has been spotty at best. B.
Run another marathon. Haha! Check with me in mid-October after the Bay State Marathon I'm scheduled to run. Incomplete.
Compete in different races/different places. Traveling across Upstate New York to race has become a series of mini-vacations for me, yet another reason to mix things up. For 2011, I have signed up for these new races: Delta Lake Triathlon, outside Rome; Cayuga Lake Triathlon, outside Ithaca; Turning Stone Half-Marathon. A.
Strength train twice a week. I love lifting weights, but when it's sooooo nice outside, I'd rather be on my bike. Still, I'm needing to work on my hamstring strength if I intend to race a strongly as possible this year. A.
Swim four times a week. This is tough to do around work and end-of-year kid schedules. The best I've done is three times a week. C.
Run 35 miles a week. This week past I got to almost 30 miles, and I've deliberately built gradually from my post-op layoff or else risk injury. When I'm gearing up for the Oct. 16 marathon, however, 35-mile weeks will become a must. I'll likely drop one bike a week to make up that distance. B.
Rest every 10 days. HAHAHAHAHAHAHA. I have one thing to say about that: F.
With 7 months to go in the year, I'll check back in and see how I'm doing.
Wednesday, May 4, 2011
A Little Help for My Friends
Last Sunday, I experienced something completely different for me--I volunteered at the Mountain Goat instead of running it. This 10-mile jaunt up and down some of the toughest hills in Syracuse is one of my favorite races. This year, nearly 3,000 runners participated, but not me.
I sat this one out because I didn't know how well prepared I would be after my Dec. 16 foot surgery. I was able to complete the entire course on April 16, during one of the Goat training runs, but it wasn't exactly in a stellar time. Still, once I knew I could run the 10-miler, the early (less expensive) registration deadline had passed.
I felt sad, but got over it and my husband and I signed up to direct traffic for the race. At first, we thought we would be at the entrance to Thornden Park, at about mile 7.5. But we got moved to mile 6.5 to what I consider the toughest portion of the race--near the crest of the Colvin Street hill near Lorraine Avenue. It really was awe-inspiring watching runners as they approached, adjusted and eventually conquered that hill. My hat's off to every one of you!
It also was fun watching my friends go by (sorry that I missed some of you), and cheering them on. Now I know what it feels like to be able to give, instead of receive, encouragement.
I have always made it a point to thank volunteers at all the races I have run. We really enjoyed helping out on Sunday, and now I realize even more how vital volunteers are to all the races. I know my running friends love to run races. But I would encourage every one of you to look at your calendar and identify a race you aren't running; then sign up to help out. You'll be glad you did!
Anyway, now that April has passed (though it feels like November this morning), here are my training numbers for the month. They aren't quite half-ironman training numbers, but I'm getting there:
Monthly totals:
Swim: 17428.70 Yd - 4h 57m 57s
Bike: 205.21 Mi - 14h 34m 05s
Run: 75.55 Mi - 11h 56m 18s
Strength: 6h 04m
Sport (mostly yoga): 6h 24m
I sat this one out because I didn't know how well prepared I would be after my Dec. 16 foot surgery. I was able to complete the entire course on April 16, during one of the Goat training runs, but it wasn't exactly in a stellar time. Still, once I knew I could run the 10-miler, the early (less expensive) registration deadline had passed.
I felt sad, but got over it and my husband and I signed up to direct traffic for the race. At first, we thought we would be at the entrance to Thornden Park, at about mile 7.5. But we got moved to mile 6.5 to what I consider the toughest portion of the race--near the crest of the Colvin Street hill near Lorraine Avenue. It really was awe-inspiring watching runners as they approached, adjusted and eventually conquered that hill. My hat's off to every one of you!
It also was fun watching my friends go by (sorry that I missed some of you), and cheering them on. Now I know what it feels like to be able to give, instead of receive, encouragement.
I have always made it a point to thank volunteers at all the races I have run. We really enjoyed helping out on Sunday, and now I realize even more how vital volunteers are to all the races. I know my running friends love to run races. But I would encourage every one of you to look at your calendar and identify a race you aren't running; then sign up to help out. You'll be glad you did!
Anyway, now that April has passed (though it feels like November this morning), here are my training numbers for the month. They aren't quite half-ironman training numbers, but I'm getting there:
Monthly totals:
Swim: 17428.70 Yd - 4h 57m 57s
Bike: 205.21 Mi - 14h 34m 05s
Run: 75.55 Mi - 11h 56m 18s
Strength: 6h 04m
Sport (mostly yoga): 6h 24m
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