Last Duathlon Training Session

It's been record highs here, but it seems to be that way every year.

The kids are adjusting.  You know its a hot, sunny day when they seek refuge at the park in a tunnel:  

I have started to transition to morning workouts. The nice thing about Arizona is that we still have plenty of beautiful mornings left.

The kids seemed happy to receive their breakfast plate in the stroller. I was worried that they would resist breaking their winter routine of watching Micky Mouse while they crunched on their cereal, but I have them well-trained: they were scrambling into the stroller before I could even get the words, "Who wants to go running?" out of my mouth.

 Their jogging stroller meal has been pretty standard for a long time. It is always: a bunch of strawberries, a bagel thin w/ cream cheese (and cauliflower puree - but sssshh, they don't know that), a split banana, freeze dried apples and pears and Cheerios/Chex. This cherished combo of food is acceptable for any meal. I think they would be satisfied eating it for every meal.


For some reason I have always preferred the morning air - it seems more crisp and fresh than afternoon air, even if its the same temperature. This will be my last summer with the kids so we are going to relish and revel in every run.
We are literally going to stop and smell the roses!


Since the duathlon is next weekend, this is my last duathlon workout. I guess the timing is good - I barely have enough time in the morning for a bike-run brick, nonetheless a run-bike-run double brick. This is partly why I chose to do this workout in the midday, despite the heat. I also think training in the heat has some benefits.

It was 92 when I started at 12:30, and 95 when I ended at 2.
* 15 minutes on trainer, ending in 3 min / 1 min / 30 second sprints (30 sec RI)
* 1.15 mile loop at 5K effort (5:53 pace)
* 18 mile bike ride (it got really windy in the middle of this)
* 1.15 mile loop, ran it in the opposite way (6:12 pace, the heat and wind were getting to me)
* 1 min easy / 1 min sprint on trainer  x 5
* 2 min / 1 min / 30 second sprints back outside (30 sec RI). The wind was gone and I finished strong in the 5:40s. I drank coconut water throughout the workout and I think that helped. It was on clearance at GNC for just .33 cents a bottle!


This ends the duathlon season.  I wish there were more races - it would solve my swimming issues.

Triathlon Training - The One and Only Week

I am doing a sprint triathlon on Sunday.
Sprint triathlons vary in distance - this one is a 750-meter swim, 12-mile bike ride, 5K run. 

I didn't feel the need to train for it because it is so short and my duathlon training is sufficient for the bike and run portions. 

This is my first time doing a Sprint triathlon so I don't know what to expect. Although it sounds easy on paper, shorter distances are actually not easier than their longer counterparts.  The decreased length means increased speed.  It's a different kind of challenge.

I examined the course map and I am disappointed with the run course.  Unlike the longer distances, we have the pleasure to run up a steep hill .This hill always seems to be in my races.

I used the course map to do my one training workout. The Triathlon Workout began at the course.  I was taken aback when I got out of my car to be nearly blown over by a speeding gush of wind.
The warm included 1 mile of the course, up the hill, 2 miles on trails to the canal and then the rest:
* 1.15 miles on canal "fast" (5:57 pace) - cross wind
* Headwind to my house with a 4-minute push (6:10 pace) and 70-second sprint (5:40)
* 14 mile bike ride back to car (mostly cross wind, but a little head and tail wind action)
* 1 mile on the course "fast" (5:57) - tail wind
* 800 in a headwind (3:15)
* 2x up the hill
* 1km in headwind back to car at 6:40

I felt good about the bike and the run.
And then I remembered - the swim.

750-meters is not a long swim - until you go to the pool and swim 15 laps.
I did this.  Once.

It is safe to say I will not drown.
It is also safe to say that I won't be one of the first people out of the water.

Which is fine but in hindsight, I do wish I prepared.

There really is no excuse.  I have access to a nice indoor pool that provides childcare.
And my kids like going to the childcare.
When we went, my kids walked in as if they ownded the daycare.
When I picked them up for lunch, Brenna was happy to see me.   Hayden pretended he did not know me.


But he can never ignore the promise of lunch.

I always order them the special. This week it was a hummus wrap.
It had a lot of vegetables so it was not their favorite thing, but they ate it up anyway.


Hayden ate his entire lunch holding a yellow matchbox car. I suspect you will see this in future pictures because it is not just a yellow car, it is THE yellow car. It must be in his hand at all times, including when he sleeps.


They also ate maccaroni puffs to make the meal "toddler friendly." Hayden, who tends to wear half of every meal spattered on his shirt, decided to take the  George Constanza approach to eating puffs by using a fork. 


Brenna, refusing to be out-sophisticated, followed his lead.


So we left the gym premises well-fed, slightly more refined and with the satisfaction of knowing that I went swimming because one time is better than zero times.

Duathlon Training, Second Edition

I am feeling much more comfortable with this upcoming duathlon than my previous duathlon. In fact, I am feeling much more comfortable with this race than any previous multi-sport race since:
There is no (open-water) swim and there is no long bike ride.

It is still a new distance for me though so I want to keep my expectations low. The goal is not to have a superior race but rather a strong race. 

Duathlon workout #1:
* 20 min on trainer ending with 1 minute "sprint"/1 minute RI x 10
* Straight outside - 800 x 1 at 5k pace (3:09)
   -1 mile at "fast" pace (5:51)
   -800 x 1 at 5k pace (3:04)
   -30 second sprint x 3
* On bike - 16 mile ride
* Back to running - .33 x 4 (sub-6 pace)
Thoughts: This workout was hard to me because it was warm and sunny. Mid-80s at the start and upper-80s by the finish. I just felt so sweaty and thirsty (despite drinking water).

I had accepted that this was my fate for the next 7 months but then it got very windy and temperatures dropped 20 degrees in a single day!

Duathlon Workout #2:
* 2 mile warm up, 1.75 mile loop "fast" (5:54 pace)
* 7.5 mile bike loop x 2 (18.5mph avg)
* 1.75 mile loop w/ 1.5 min, 2.5 min, 3 min "fast" (sub 5:50)
Thoughts:  The wind was still lingering for this workout so I didn't check my paces until the end. I also did loops to balance out the head-tail-cross winds. Even though wind can be frustrating, I prefer it to the unquenchable thirst that accompanies heat.

Duathlon Workout #3:
* 15 min on trainer ending w 2.5 minute "sprint"/30 sec RI x 2
* Straight outside - 1.6 mile loop at 5k effort (6:07 pace)
* On bike - 21 mile ride (19.5mph, as good as it gets with street lights)
* Back to running - same 1.6 mile loop at 5k effort (6:07)
Thoughts:  I didn't look at my paces while running so it's a coincidence that it took me the exact same time each time to run the loop. I would love 6:07 to be my future 5k pace BUT I MUST NOT RUN THAT PACE IN THE RACE.

The challenge for me is going to be pacing.
This is why I cannot forget my goal: finish strong.

My second challenge will be transitions. I am always very slow in transitions. Yesterday, I ran with the kids to our local tri-store to buy no-tie laces.  I am hoping not fumbling with laces can save me some seconds.



This is not the first time I am going to attempt these.
Now, I just need to not be lazy and put them in my shoes BEFORE the race so that I can practice with them.

On our way to the tri store, we stopped at the park.
A young girl was very interested in Hayden. They quickly became an item.


But it was short-lived.




Next week the temperatures will be in the 90s.
This time of year is awkward because even though it is uncomfortably warm in the afternoons, it is still too dark to workout before work.  I am glad that I got these three workouts in - the next few weeks will be more about acclimating rather than accelerating.

Duathlon Training, Week 2

This is my peak week.  I would have preferred it to be next week but I can't fit this volume into a normal week.  Monday was a holiday and my mother watched the kids for an extra day (thanks, mom!) so I was able to do an abnormal amount.  It was a great week though - every single workout was fun.


Monday - 2 hour (and 1 minute) bike ride - hit 40 miles!  I am really pleased with that pace because the entire ride was through neighborhoods.  The time elapsed does not include idle time, but it does include all the slowing down required to cross all those intersections.  Bricked with a 25 minute run (3.4 miles).

Tuesday - 6.6 mile run w/1 mile (5:50)
                                        800 x 3 (2:56, 2:50, 2:58), .2 RI
                                        400 (1:22)
                                             bricked with 14 mile bike ride
                                                   bricked with 2 miles @ tempo (7) + one more 400 (1:23 )
-  sidenote:  I did my first mile "blind"...I thought perhaps if I didnt know my pace, I would intuitively pace myself better.  It didn't work, instead I ran my fastest mile ever.  I really need to re-learn pacing.

Wednesday - 28 mile bike easy bike ride (20.4 mph - look how easier it is to go fast when there is no wind!) bricked with 3 miles.

Thursday - 40 minute run with the babies with 16 minutes 6:35 pace.

Friday - South Mountain mock race (blind workout).  27 minute hilly trail loop, 1 hour bike ride (with hills and wind), 27 minute trail loop (same loop in reverse).  Ended up being 3.4 miles run / 19.7 mile ride / 3.4 mile run.

Saturday - Rest day!  Took a yoga class.

Sunday - 12.5 miles @ 7:17 pace.  I did most of the run with the Banditos, but once they dropped down to a 6:50 pace, I only hung on for 2 miles.  Finished the last few miles on my own (which was fine, I rarely get to listen to my music!)

It has been nice getting acquainted with my bicycle once again.
I spent 5 hours cycling (between Mon-Friday, which is a lot for me) and hit 100 miles (which is also a lot for me).
I know people who can cycle 100 miles, in 5 hours, in a single day.   But they are real cyclists.
I may be a better cyclist than I was a year ago, but at the end of the day, I am still a runner playing on bike.

On that note, I do believe that even when cycling 100 miles, training for triathlons is still 100 times easier than parenting twins.

The thing with training, be it running or biking or swimming, is that you are only need to take care of yourself.  My only responsibility is to not get hit by a car or attacked by a coyote.  And since I don't follow a schedule, I do only what I want to do.
Training is very selfish.  It's all about me.

But motherhood?  It's the complete opposite.  It's the most selfless journey that I have ever embarked on.
It doesn't matter if I am tired or frustrated or busy.  It doesn't matter if it's 2am and I am asleep dreaming about cupcakes.  Every minute of every day (except for when I am working or training) is spent keeping my kids alive, healthy and happy.
Honestly, the first two are not hard.  It's that last one that I struggle with.

They push me to my limit and they pull me in opposite directions.
At the end of a day, they make me more exhausted than any workout possibly could.

I can be cliche and say "twice the tantrums but twice the love" or brag about how many sloppy kisses I get.  But you know what is the best?  When I realize that its strangely quiet.
And I look around, and no one is tugging on my pants or throwing books at my face or jumping on the couch.
Instead, I see this:






Not only do they not need me,
they don't even want me.
And, they are happy.

It makes it all worth it.

Stroller Session #2, and a Brick

Thursday - 8 mile w/ run with the stroller...with 4.5 miles at tempo pace (6:56)

Unlike speedwork, I dont focus on my pace when I do a tempo run. I focus on how I feel...I make sure that I am out of my comfort zone, but not hurting. I make sure that I am breathing hard, but not panting.

For those of you following our training, you know that a 6:56 pace is fast for us. Back in March,our tempo pace was 7:06.

I am wondering what my tempo pace would be *without* the stroller. I cannot remember the last time I did a tempo run without my kids. I have a feeling that I may run faster with the stroller .

Our tempo portion ended at a street we needed to cross. There was another runner waiting for the signal; we exchanged hellos. When the little walk man appeared, she darted off in front of me. There was a little headwind and I decided it was time to cool down.

We proceed at our cool down pace and it was the same pace as the girl in front of me was running. Just run comfortably behind her,I kept telling myself. After all, I was cooling down.

But after almost a mile, I just couldnt take it anymore. I HAD to pass her. So I sped up, quickly made my move and then dashed ahead. So, the last stretch of our "cool down" was a 6:23 pace.

Friday - my first brick of triathlon training!
35 mile bike ride (hills) with a 2.25 mile run. We have a storm coming in tomorrow so it was super windy. Wind + hills = hard but it was also validating because unlike last week I was actually able to move (19mph). Wind sucks, but it sucks less when your break is not rubbing against the wheel.

This storm is bringing in cooler weather and we're enjoying. After this, its going to be hot. and then hotter. and then hotter.

I actually dont mind the heat but I will miss hanging outside with the babies. They love being outside.

Today we went to the park:


We go to the park often but never stay long. It's just so nerve wracking because they love to climb everything. I always have a sense of relief when they decide they want to swing. This blog cant have too many pictures of them in swings, right?


When we were getting ready to go to the park, I asked Brenna to go get her pants. I took off her pants before her nap and they were sitting openly in the middle of the playroom. She toddled away. After a few minutes, I went to see what was taking so long and I found her in her room, looking through her clothing. She picked out a new pair of pants:


These...they are actually pajama bottoms.

Size 9 months. She is 20 months.
I think its time to clean out the drawers!