Running with Iron Man...

So today's run was short and sweet: WU 5', 4x"30, 3 x 800 Z4 CD "5. Total about 2 miles. I ran with Micah a teammate who just finished Ironman (2.4 Mile Swim, 112 Mile Bike ride and a full marathon 26.2 Miles!). Talk about inspiration and endurance! My zone 4 is probably his zone 1 or warm up zone. I enjoyed a good to talk with him and Rachel as we worked on our laps. We finished and went to Hot Lips in Portland (Pizza place), a very nutritious dinner :).

It's Taper Time!!!

What in the world is Taper Time? Basically a time to do less training, and rest before race day. According to Ironman's website definition, this will allow me to store up physical, mental, and emotional energy over a period, allowing me to "unleash" maximum potential on race day which is only 11 days away!!!! I'm so excited! 1.5K Swim, 40K Bike and 10K Run here I come! 

It's funny how my perspective has changed as I've gained endurance in swimming, biking and running. I actually enjoyed our last build week. Today's swim (30 minutes) felt really short too.  I felt like a couch potato yesterday because I used a two mile hike as 'my workout' for the day and actually had time to watch a show for an hour. I'm still pretty slow but I don't feel like I'm going to die or have a heart attack any more after training :).

Taking the Plunge

Today's open water swim was at Blue Lake Park (thank God for people with lakes as their back yard). I love that lake and really enjoyed my swim this morning (a little over an hour). I also had my first diving lesson. My first attempt was a nice loud belly flop, the landing was so loud, I felt it echoing in my ears and defnitely felt it on my tummy and legs!  It was hilarious. I could not stop laughing because it was the funniest thing. I had the right idea in my head but freaked out a few seconds before I hit the water and moved from the position I was instructed to stay in :).  I was told I had to commit once I took the plunge! I tried it a few other other times and I was told it was a lot better :0).   So glad that lake house had a diving board.

I was pretty tired after the swim and took a short nap then went for a 5 mile run. My day included a very much needed massage and ended with a bonfire and smores.

Turning Corners

I had a few days off of training this week because I had not been feeling well but thankfully I'm feeling almost 100% back to normal. We had our cycling in Portland to Vancouver today. It was a good 30 mile ride and I enjoyed it very much. I really like going over St. Johns Bridge and had the chance to go up and down some hills (best part is going down). Coach did a great job choosing route and teaching us how to practice turning corners without unclipping. Also practiced changing a flat tire.

Runs

Run:  I ran and walked for 40 minutes. Tried to stay in zone for the majority but still struggling with it. I was hoping to feel better after run, still feeling a bit under the weather... it was a good excuse not to do strength today. 

Portland Triathlon

My first Triathlon experience was fun. Overall: Loved the bike route and scenic run but I wasn't too excited about swimming in the Willamette. If it weren't for the water I accidentally swallowed during the swim, stomach cramps and runs I've had since, it would have been perfect. However, I really enjoyed it and finished the race injury free! I am looking forward to doing it again.  Pretty slow pace wise, but it is OK for now, I will continue training and getting better.  

(Transition area above: set up bright and early)

(Above: Bruce and I waiting for our time to race)

 

(Above our TNT Coach Brian pointing out swim start) 

(After my 27 minute swim I ran to Transition area for Bike)

 

 (Here I am on my first or second loop of the Bike ride. Total time 1:27 minutes)

(Me running to the finish line-total time: 43 minutes)

Here are the times: swim 750 M took me 27 minutes, bike (16 miles) was an hour and 27 minutes, and the 3 mile run 43 minutes. Total time: 02:45:41.9. I tried hard to stay in zone 2 for the most of race, but it was a challenge. I walked up one of the hills on the bike route and a bit on the run.

The next Triathlon will be twice the distance in three weeks! I'm excited and super glad there wont be hills on the ride :).

Enduring Through Annoyance

Cycle: Total Ride today was 1 hour and 25 minutes followed by 30 minutes of core, strength and flexibility.  Thankfully I didn't hit the dust (or water) as I clipped in today. Although, I have to admit I was a bit annoyed I couldn't clip out on my right until I made a complete stop. Even when I stopped, it took me a while to try, I finally took off my shoe and unclipped that way! It happened three times and the last one was at home...I finally took off my shoe (stayed connected to the bike) and went inside, I was so tired. I really need to get a crash course on these things before Sunday! What's happening this Sunday, you may ask?  My first official triathlon race! I will be doing the Portland Sprint Tri!  I'm looking forward to it (see course below or click on link on left)!

 Keep me in your prayers for safety and strong finish :).

Farewell Duniway Track

So this is the week of farewells for this Triathlon. We say goodbye to Duniway Track.  Our workout was rather short but a little on the harder side again. Warm up, pull ups, Zone 4 and Zone 5, and cool down, total run about 50 minutes. Too tired to do strength so I've decided to call a night.

Farewell Stott Center

Swim: Today was our last day of training at the Stott Center, at Portland State University. The rest of our swim trainings will be open water. The Stott center pool will have a special place in my heart because I learned how to swim in it :)!  As I recall my first swim lesson in May 2011 I was taking 30 to 60 second breaks in between every 25 yards and catching my breath. Although it doesn't seem like it, swimming 1000 yards non-stop is a big deal to me (without a buoy)! I've come a long way! Yay for coaches and floaties !!!

Our exercise today was a 200 yards warm up, 1000 yards swim (non-stop) at race pace and 100 yards cool down. I did my 1000 yards in 34 minutes. I paced myself and I think I was going zone 2 because I wasn't completely out of breath when I finished but maybe it was more like zone 3. I was suppose to ride bike today but didn't have time so instead I worked on core and strength for upper body for twenty minutes.

Staying in the Zone

Have I mentioned how slow I am when I run?  Very, very slow. I have to remind myself, "endurance, not speed". However, I seem to ignore that and run out of zone! I need help!

This weekend Matt (TNT mentor) said he was going to have a sign during the race: "Marlene, STAY IN ZONE!"  (Zone 2= able to count to six comfortably). As he ran next to me during the Mock Tri on Saturday, I realized I was definitely out of zone.  Let me reiterate how frustrating it is to walk and bring heart rate down during a "run".

Today's 45 minute run consisted of walking and running followed by 30 minutes of core, strength and flexibility video workout.

Blue Lake Swim

Enjoyed Blue Lake swim this morning at a georgeous lake house. Glad my coaches are well connected :). Worked on the lenght of my stroke and sighting.  Good 45 minute swim.

Mock Triathlon

Meet my Team in Training Tri teammates above.  We had our first mock tri at Vancouver Lake Park. Swam about .75 miles, biked 12 miles and ran 3 miles. It was good practice and other than what felt like a enternity of a swim (thanks to current) it all went well.

Clipless Pedals

Bike: Today was the first time I clipped in and actually rode for more than a minute. The last time (Savie Island) I attempted to use cleats I panicked because I accidentally clipped in after coach reiterated, "do not clip in". Thankfully he was at my side and caught me before I hit the dust. The coach said I'd needed about 20 minutes to figure it out and finally had the time to start practicing in them today.

Unfortunately, I didn't have an angel to catch me and had a nice fall on my right as I experimented with clipping in and out. I had unclipped one leg and atttempted to stand on my left becuase I couldn't get the right clip out... big mistake. I was warned by a friend that I need to make up my mind on which side I chose to unclip first so that I would get use to unclipping on that side. Now I know exactly what he meant!  I favor the right side from now on. For some reason I can't seem to be able to unclip from the left unless I am at a full stop!  I need more mentoring from the experts.

Besides a knee scrape, a little blood and bruise on my tush, I'm okay. One of my mentors warned me I had to fall a few times to gain 'experience' but I was really hoping to gain experience some other way.   I got up and continued to do my Single Leg Drills and the remainder of the workout. Followed by core, strength and flexibility.

Speed Running

Run: Today consisted on following workout:

Run - WU 10', 

5 x "30Z5A R"30,
1 x 1600 Z4, 

4 x 400 Z5a R"30,

CD 5' & AA

I thought it was a bit short of a workout (just a little over 3 miles) when I saw it, but I think I know why now. It was Zone 4 and 5. Running does not come easy for me but I have to say, after finishing the run, I didn't feel like I wanted to collapse! :) I completed my core and strength and flexibility workout at home. 

Swim Night

Swim: I swam 1600 yards today even though I was not able to finish the full workout in the hour. I'm still working on technique and swam with hand paddles and buoy for the majority of swim. The main workout consisted of 10 x 100 yard laps descending from Z4 to Z1. It was a good swim. I have to take baby steps or baby swims at a time and trust that the hard work will pay off.

Run and AA

I was exhausted today, after work, major cleaning (6 pots above) and delivering tamales. I have to say  tamales making day definitely drained me. All I wanted to do was sleep, instead of a 55 minute run, I only ran for 35 minutes and did 30 minutes of conditioning.

Sunday of Tamales

I was suppose to ride for 22 miles today but was a little caught up with My Tamales Fundraiser. A BIG SHOUT OUT to my bright and early tamales helpers (Cindy and Sandy picture above) and Glenna another Tri-team member joined the fun! We were able to whip out over 22 dozens of Sweet potatoes tamales! 

I couldn't have done it without the wonderful support from the best brother and sister in law in the world- JL & Claudia, Su Casa Marquez Mexican Restaurant, Don Taco Mexico, Mercado Latino, La Milpa Inc. and Muchas Gracias Mexican Restaurant who donated some tamales, fresh corn dough and their industrial pots to cook the massive orders!

It was a lot of work and glad to hear that tamales were enjoyed! Overall, delivered close to 60 dozen of tamales, between my wonderful Coach Brian, Tri-Mentor, Carole and I.  That is over 720 tamales!

I am at 67% on my fundraising goal for the Leukemia and Lymphoma Society! If you'd like to donate, please do so! I only have $1294 left to go! If 13 people donate $100, I'll be done with my fundraising!

You can donate now by visiting my fundraising page: http://pages.teamintraining.org/oswim/pactri11/mgonzalqx1#Fight-Cancer-By-Eating-Tamales !

Thank you all for your support!!! 

Crab!

Today was our first salty open water swim, we swam North of Cannon Beach, and I believe North of Manzanita Beach, OR. The water was COLD. Even with a wet suit you get a sting of ice all over. It took me between 5-10 minutes to warm up a little. There was a current and with my poor sighting experience I kept swimming the opposite direction! Over all, it was a fun day and good first salt water swim and 45 minute run after.


So remember, I mentioned my first open water swim was a bit nerve wrecking?  One reason: I couldn't see the bottom of the floor. Well, during this swim I was able to see the bottom, but now I prefer not seeing it:). There was dark algae all over and somehow mysteriously scary. I even saw a crab at the floor and it made me swim pretty fast compared to what I was swimming before I saw it.  Thankfully I didn't swallow any salt water and didn't drown.

Open Water Swim-Take 2

The picture above describes how I feel after today's swim-relaxed. It was so much better than Sunday's swim, I did not feel anxious or fearful. I prayed for peace, took my time warming up and swimming to and from the buoys; it was night and day difference. The water felt great! It was not as cold as I expected and it felt good to be in the water. Total swim (including warm up): 55 minutes, non-stop!

Recovery Week

Its recovery week again! That means our run today was short but sweet (25 minutes) with 3 Pull Ups which was followed by a core workout video of Jillian Michaels.

Just Keep Swimming...

Swim Tonight:  Swam for 30 minutes non-stop with paddles and buoy. A bit disappointed because I don't seem to get what coach says about pulling and the feeling natural part of the swim, it makes sense when he illustrates, my mind captures, my hands, and body do different. I think I'm past the honeymoon stage of swimming, there's work to be done!