Trek TTX vs. Felt B2 vs. my bike

The Trek Equinox TTX 9.5...... soooo pretty, and so fast looking. My other option: the Felt B2

How is a girl to choose?

(Just to clarify, my options have been narrowed to these two bikes given that I work at a bike shop where these are the tri bikes available to me....if Cervelo was available I'd be all about a P2C)

And then there is my poor beat up little Giant road bike:(I was working on my super speedy aero position that day....it needs work) If I had one of those other bikes that probably wouldn't be so hard to achieve.

So how do you decide whether to put nice wheels and nice accessories on a road bike that works okay for triathlons, or get a fancy new tri bike that can really only be used for tri training and racing or time trials. Is it worth the money? How much faster will I really be? Can I sit in such a tight aero position for that long? Look at me in the photo, I'm down, but I'm not that down...look at Michielle Jones....

Yup, I have a long way to go. But look at her bike! SO sweet. Decisions, decisions.

The past week

Its been awhile since I've had time to write on this thing. Last week was pretty uneventful, which in training, is probably a good thing. Instead of a long ride on Friday I did a long brick workout (bike then run immediately). I cycled for 3 hours then ran 4 miles. It was blistering hot that day making it SO tough. On Saturday morning I completed a 12mile run. Again, I did the 15min running, 1min walking. That works so well for me. My legs are handling all this running a lot better than I thought they would.

This week I'm taking it a little easy because my left shoulder is bothering me a bit. I probably just pulled it in the weight room. I'm only going to do 2 swims instead of 4, and I'm skipping my weight training. My Friday ride is a whopping 5 hours, with a 14mile run on Saturday!! Sunday will be a well deserved day off!!

10 miles, walk breaks & soggy shoes

I left the house this morning thinking I would attempt a 10mile out and back style run so that in the event I don't feel so good I can turn around at any point and shorten up the run. I knew that going from 3 to 5 to 10 is a little extreme, and I'm sure I would get a stern talking to from Dr. Martin if he found out, but I really need to get my long runs longer! So, I did it anyway. I didn't run through any pain, I didn't push hard, I didn't run hills or bridges, I was good. My run was good too....except for the torrential down pour I got caught in at mile 7. I got home completely soaked, but it was fun! I averaged 10min miles, and now its a few hours later, I still feel fine! This is huge for me. I'm so tired of being hurt, it felt great to go for a run with no repercussions.

I found one thing that really helped my running both mentally and physically, was to take walking breaks. I read about it in Runner's World. I'm sure all the hardcore runners out there are thinking yeah whatever if you're walking then you're not actually running 10miles. Well...I have been reading about the recovery benefits walking breaks give you, both during and after the run. Also the mental aspect of running a time then getting a break, it makes any distance more manageable. Today I ran 15min and walked 1min for the whole 10miles. If you think about it, in an Iron distance race, you'll be doing that anyway to stop at aid stations, so why not get used to it now. I was able to hold my pace easier for the distance, instead of slowing down, your body gets a chance to absorb the work its doing, your brain has something to focus on, its all good!....try it!

81miles, big lunch, huge nap

It's long ride day again. I feel like a train wreck. Its my fault really, I haven't been getting to bed on time, I haven't been eating right, and I've had nightmares the past two nights. Either way, the excuses don't matter because I had to ride for 4:30hrs today whether or not I got 8 magical hours of sleep, so I did. And for the record I actually got 5.5hrs sleep and 6 the night before.

I got up at 5:30am ate and started my ride preparation...fill Camel Bak, make Perpetuem, check over bike, check flat tire kit, cell phone, extra money, back up water bottles, pepper spray (thanx mummy!), clif bar, back up clif bar, extra batteries for mp3 player, sunglasses, fill areo bottle with water, HR monitor, GPS watch to back up my stupid Cateye computer, helmet, shoes...its like packing for a road trip...ah ha ha ha

After all thats done I'm off on the race route, I forgot to bring a camera again, its amazingly beautiful out there, a whole different world from Wilmington. Next time I will have pictures. I rode past the Duplin Wine grape farms this morning, that was pretty cool, grape vines for as far as I could see. (click map to enlarge)Here's my ride info: I rode 81miles and it took me 4:40:49. My average speed was 17.3mph. I'm pretty sure it was a lot better than that for most of the ride. I turned around at 2:15hrs, it took me 10 extra minutes to get home because of the wind. IT SUCKED A LOT! I was probably averaging 14-16mph all the way back down 421. SO SLOW and boring and tiring. Anyway, I burned a whopping 3343 calories and ate/drank 1280 calories while I was riding. I also did a 25min tempo effort in the middle of this ride, (higher heart rate zone, keeps me focused) during this time I held an average speed of 18-20mph I think.

After the ride I drank a Recoverite/banana smoothie, stretched, showered and went out to lunch with Mike. After that I hit the sack....for 2 and a half hours!!! I was a tired little girl!

These rides are always hard but always enjoyable. I feel lucky that I have the time and the ability to accomplish something like this. Next ride: 5hours!!

Triangle Triathlon 7/13/08

That race was SO fun!! Maybe I was just so stoked at the fact that I could race at all, but I had a blast the entire time.

The lake we swam in was gross...there was a no swimming sign right next to the start...whats that about? The swim was a mass start, and I got stuck in the middle of it, hating life. I got trampled by a bunch of chicks wasting their energy. The water was opaque. You couldn't see your hand an inch under the water's surface...questionable...I tried not to swallow it but I'm sure it happened. It was also about 80 degrees..HOT!

After I got out of the water my best portion of the race started....the bike!! It was crazy. The hills weren't super steep but we went up and down and up and down...a great challenge. I got up to 36mph flying down one of the hills!! My HR was sky rocketed the entire time, I pushed and pushed and pushed. LOVED IT!! My goal was under 45min on the bike, I did 42:22, averaging 21-22mph.

One other thing about the bike ride...I felt some friction in my pedals the whole time, but figured it was just because I have a new tire on the rear wheel or something...either way, I wasn't about to stop to figure it out....after the race I checked over my bike only to find that my rear brake must have been bumped when I was getting my bike out of the car because the brake pad was sitting against the rim. That essentially means I was riding the whole race with my brake slightly engaged!!! Makes me wonder how much faster I could of gone...

The run is what really gets me. Keep in mind I tried to go into this race with few expectations because I haven't been running for 3 weeks, and the Dr. only just let me try running 2 days ago. The run was mostly shaded, the hills weren't too bad, and I didn't know it at the time but I was evidently on a mission! The run was 5k (3.1mi), my previous 5K personal best (not in a triathlon, just the run) is 24:54. My time yesterday was 23:44!!!!!!!!! WHAT!? I can't even believe it. I'm thinking maybe this no training approach is working for me.

I will definitely do this race again. It was a great challenge and I love the hills. Next time however, I'm going to place! I came so close this year. (check out my online photo album for more pictures)

750m swim: 14:47
T1: 1:27
15mi bike: 42:22
T2: 1:35
5K run: 23:44

overall time: 1:23:54

Age group place: 6/29
overall females: 33/200

Garmin 205/305 quick release (bike to run)

Anyone training with a Garmin Forerunner watch needs to know about this. I used to just run with my watch and ride with my Cateye (wireless) cycling computer on my bike, but I started to notice that my bike ride distances just didn't seem accurate. I started rigging my Garmin to my bike, next to my Cateye just for a comparison and I was amazed at the difference. Over a 1.5 to 2hr ride it wasn't a big deal, but for example on my 4hr ride last week my Garmin (which is GPS...highly accurate) read 72 miles, the Cateye read 61miles!! Whats up with that!!

Anyway, I have decided enough with the Cateye, no more wireless crap that loses its signal and what not. I bought this....

It's a quick release kit so that you can easily mount your watch to your bike, then unclip it from the bike mount and clip it to the velcro wrist strap in seconds!! Completely elimating the need for a bike computer or wasting time trying to get the watch off the bike and onto your wrist. Garmin is genius!! I just ordered mine. ($20!!) All the online reviews are very positive, I'm excited!!

The only function the Forerunner 205 doesn't have is cadence (rpms). So I'm going to get a small cheap WIRED computer from the bike shop that has cadence and strap it on next to the garmin clip on my bike. People with the 305 can get a cadence accessory for their watch, but the 205 isn't that fancy. I guess I could sell both the 205 and the Cateye and upgrade...hmm...

Training Program - Base 2

Here is the second month of my custom training program, as promised. Today is the Friday before Triangle Triathlon. I didn't do very well with the plan this month because of my plantar fasciitis.
Week 1 was perfect, no problems.
Week 2 was a complete wash...instead of 16 hours and a race, I did a pathetic 9 hours of training and no race. (My motivation was gone. It was a terrible week)
Week 3 was salvaged by doing the scheduled runs on the elliptical machine. I didn't do hills or tempo, just endurance...tempo on the elliptical is near impossible.
Week 4, my recovery week is going well besides the fact that my diet has been gross...I don't know whats wrong with me. I think things will start to get better now that I can run again. My mental state is greatly affected by my running or lack there of.

(click to enlarge)

Week 3 and 4 were also shifted around because I started working exclusively at TWD so I had to change my long ride day since I now work on a Saturday. The base 3 schedule will reflect this change.

The only other change is that I substituted surfing for a couple of the less important swims! (hey, its still a great ab, back and arm workout...)

I can't wait to race on Sunday!!

3.25 miles down, 26.2 to go

I DID IT!!!!!!!!!! Dr. Martin told me to run outside for my next scheduled run, which was today. He told me that on Tuesday, so naturally I have been a nervous wreck since then. My thought patterns have been something like this:

"oh God that step hurt, wait did it really hurt?, yes it did hurt, no, it couldn't have because I'm still walking and these steps don't hurt, do they? did that one? no, that wasn't pain I'm crazy, shit, that was, no, ohhh what if my run sucks, what if it hurts after 500ft? what shoes should I wear? maybe I should give it another week...."

Slightly insane? I think so. Thats a summary of the last 2 days. So after surfing this morning, (thank you Bertha) I stared at all my running shoes and thought long and hard about every aspect of running before putting on my Asics Kinseis (not the Nimbus because the Kinseis have a little more heel support, and I'm trying to be extra careful). No heart rate monitor, no GPS watch, just me and my shoes.

I walked out the front door and stared down the street wondering if I'd even make it to the corner. I took a deep breath, tried to think about surfing later or biking or buying a new bike, or traveling, or anything but my feet....then I was at the corner, then my 1mile mark, soon enough I was at my turn around and before I knew it I was home!! NO PAIN!! I am so relieved I can't even put it into words.

This run also had a lot depending on it. Triangle Triathlon is on Sunday in Raleigh. I am signed up as you know. I thought I'd have to skip it due to injury but I'm GOING!! So I'm not going to be fast, its still going to be super fun!!

Cleared to try running!!

I went to see Dr. Martin today and he said my foot seems to be a lot better! (I don't have to wear a boot!!) He has determined that I do not have a stress fracture it is "just" a case of plantar fasciitis. So I am allowed to try running 3miles on Thursday in my Asics with my old orthotics, and then I have to call him with an update. Beyond that will depend on how this run goes. He is also making my some better orthotics...more rigid, and more custom to my foot. He said if I want I can call his other marathoner patients and ask them what they think of their orthotics. That is enough to satisfy me that they will be good. I'm SO happy and pretty anxious about this run. Wish me luck!

My love/hate relationship with the elliptical

Since I've been banned from running for TWO WHOLE WEEKS I have been trying to rekindle my relationship with.....the elliptical machine. That dreaded piece of equipment runners walk by quickly thanking God they have two capable legs that can run from point A to point B, instead of being chained to a big hunk of plastic that makes you feel like you are going somewhere but the view never changes.

The ellipticals at the Y are thankfully pretty decent quality and there isn't a whole lot of clanking and clicking involved in my "runs". The doctor said I could do this, and I've been hearing its a good option for keeping up endurance when you can't run. The tough part is getting your heart rate up into your endurance zone for running. By the time you've achieved that your legs are moving faster than the machine thought it could move and the resistance is up to some number that most normal people never see.

Regardless, I'm doing it. I have to do it. It's my only hope. On Wednesday I patted myself on the back when I finished 5miles. On Thursday I did 6. That last one mile added a disproportional about of boredom. Since Thursday I've been thinking about today. The day I had to complete not 5, not 6, not even 7miles, but NINE. Nine miles, on an elliptical!!! In my fishing for positive outlooks on this I came up with the fact that at least, by the time November gets here I will be extremely mentally ready for the ups and downs of an iron distance race.

Hopefully I'll be running outside again before I hit 14 and 16mile days. For now though its looking like the elliptical for 10 and 12mile runs.....BORING!!

4th of July Long Ride

While everyone else was sleeping in on Friday I hauled my butt 72miles of the Beach2Battleship course, out and back style. If you know the route, then you know this is quite an excursion, because when you get out of Wilmington (basically after the first 20mins) there is NOTHING....I think there is one store about 1:20 into the ride and after that its you and your bike and some cows, hogs, horses, the occasional farmer on a tracker and maybe a few trucks. I love it! Well I love it except for having to ride with a camelbak to carry enough fuel for the ride, and having to ummm use the bathroom, when there is no bathroom for miles....it makes for interesting times. Next time I'm going to take my camera so that I can show you all the stuff I see on my treks. This is a map of the course...the purple dot is my turn around point. When my rides get to 100 miles I'll be able to ride the whole course without turning around when I start from my house. (click map to enlarge it)Here are my ride facts:
It took me 4:01:43. My average speed was 17.8 mph (for the record I had a little head wind coming home). I burned a whopping 2695 calories, I ate/drank 1160 calories while riding (its pretty fun to eat while exercising), I drank a total for 128oz of fluids (stayed nice and hydrated), the temperature rose almost 20 degrees while I was out!! (6am - 73F, 10am - 90F)

Pretty fun stuff. Next long ride: Friday July 18th, ride length: 4hrs 30mins

My poor foot

On Tuesday I went to see a podiatrist. Not the one I mentioned earlier because he was booked for the next week. So I kind of just picked one out of the phone book. His name was Dr. Martin. He reassured my suspicions of Plantar Fasciitis.....great, just great. I showed him my Newtons and he is not a fan. He thinks its biomechanically incorrect to run only on your forefoot. He said it is natural to heel-toe, thats how our bodies are designed......I'm not an expert on any of this, but I think this can be argued either way. If you ask forefoot runners they'll give you a million reasons why it IS biomechanically correct AND more efficient. It makes sense to me, thats why I started running with the Newtons. Even though I don't agree with his thoughts on forefoot running, I'm going to do whatever he wants me to do, because I just NEED TO RUN!!

Anyway I also told him about my hip flexor pain that was chronic before I start wearing Newtons. He said we kind of just need to start from scratch because there are so many variables. So he started by taping my foot so that the tape acts like an orthotic giving my arch support and taking pressure off the muscles under my foot....
He said that if it helps the pain when I run then I might need to get orthotics. I currently have a pair but they aren't molded to my foot very well. You can see how high my arch is...

The tape is only going to last till tomorrow probably. After that I'm supposed to take ibuprofen and run, trying different combinations like Asics shoes, heel toe running, orthotics, no orthotics, Newton shoes, forefoot running, etc. Anyway I'm to keep a diary of what I do and how it feels. I'm not sure how well this is all going to work but I'm going to try. I really don't care what my running technique is. I only changed to begin with because I was always injured. With the Newtons all my injuries went away, but now I have this. And this SUCKS!

I'm frustrated with all this but I tried to run today (he told me to, because he wanted me to run before the tape comes off) and it was more successful than yesterday or Saturday night. I made it up and back on my street before it hurt too badly. That run was wearing Asics Nimbus, heel-toe running and with the tape, just for the record. That makes me feel a bit better, but time will tell how all this works.