Half Ironman Training - Rebecca's Way

So I seem to get a good number of emails from friends and others who are interested in the sport. I thought I would share my opinions in case it helped anyone else. Beware, this is a rambling stream of consciousness and I'm in no way certified or trained to coach, this is the world according to Rebecca:
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Ok - so I've been pondering your question - and I may not have a good answer for you. Everything I am going to say here is just my way of training - and may (or may not) be the same as a coach. I've just learned what I can do that works.

Training - use January/February to start getting your body used to 8-9 workouts per week (3-bike, 3-run, 2-3 swim) where you do at least 3 of these workouts on the weekend have have at least one day each week of total rest - not even a stroll, resting! Preferably after your long day (Monday seems to be good off day).

Distances - not much help on swimming, that's a no-brainer leg of the race for me and I really don't train too much for it b/c no one wins a race because they are a good swimmer. Ask Tracy - she'll have better ideas here.
Biking - start out your long ride on the weekend with about a 15mile ride working up to a 50 mile ride by 3 weeks before your "A" half-IM distance race. Since your goal is completion, just work on putting the miles in and going at a nice pace but remember - no coasting on your bike. Ride it the whole time - even on the down hills. Learn how to use your gears really well so that on the down hill you are going strong and can coast up part of the up hill. Practice eating on the bike - I'm partial to PB&J, the new PowerGel circle block thingies, and Gatorade. Drink Gatorade - NOT water - you need the electrolytes.

Running - start out your long run so that an 8-9 mile run isn't so terrifying ;) Then work up to a good 13-15 mile run. I think it's a good idea to push the run a little longer than your race distance here b/c your legs are going to be BEAT after riding for a few hours so they get used to running tired. Be sure that whenever you do a long bike ride you get off your bike and go run - even if you just run down Marshall Farm to Chalks and back. Just enough to get used to running a few miles slowly on tired legs. Eating - bananas, oranges, power bars, that sort of stuff. I wear my Skirt Sports tri top and Skirt so I have pockets (one on my top, 2 on my shorts) then I take advantage of the rest stops for fluid. During training I use my camel back hydration packs religiously. I never ever drink water while I'm training b/c of the electrolytes - you need them so get used to running and hydrating often. You shouldn't have to pee much during your training b/c as you take it in you are using it.

Diet - yeah... diet... eat when you are hungry. You WON'T lose weight training for an endurance event. Your body will need to consume a good number more calories than you are using now. Just eat when you are hungry, eat smart - no junk - no fast food - just good food whenever. Develop a pre-long ride, long-run nutrition plan for the day before and stick with it. Ex: I always eat the same thing the entire day before my long run so that I can be sure on race morning or long-ride/run morning my tummy will be the same. I didn't do this 1 time and ended up making potty stops 5 times on a run b/c my system was so used to it's routine. Drink lots of fluids - don't ever be thirsty - carry your bike bottle with you every where and keep it full.

Clothing - Be comfortable. Get used to wearing a swim suit or tri shorts during your ride and wear the same ones during your race. If you aren't a visor junkie yet, get a few visors. They are better than hats b/c they let the heat escape your head but not squinting while you run will be helpful on a 13mile hot summer race.

Coaching - there are tons of coaches out there - I don't use them b/c honestly, my life won't change if I'm an hour faster or not. I'd rather just do what works for my body, work it hard, stick to my schedule but also realize that life is busy and if I have an off week. If you ask others they'll say they need a coach to keep them focused.

So this is lots of info - tell me if you have more questions - I love to talk about this (go figure) but remember I'm not a trainer, coach, or specialist in any way.

Focus, focus, focus

Ever been so overwhelmed with something that you don't know where to start? I'm there - or should I say - I was there yesterday. It's Christmas time which for me means time to start planning my 2009 fundraising for The Smile Train, planning my 2009 event calendar, time to start making cookies with the kids and relaxing.

I want to do that - I really do want to relax but how! There is work (real paying-job work - not fun, non-paid Race Director work) to be done and working from home I have the down side of always having work at my fingertips whether I want it there or not.

Finally I hit a breaking point. A few choice words to my poor, sweet husband who tells me "it's my job" when I vent at him (I say at him because he never gets a chance to talk), a few tears, a few "don't cry mommy" from the kids and I'm better now.

So my magic solution to getting over this hump? Reprioritize and realize that work is just work - do the best I can do, work smart, communicate what can (and can't) be done and then just do what you can do. Make time for the fun stuff because that is what keeps you going.

I've been really good, so far, of balancing work - races - fundraising - training - family - church (not in that order of course) and I'm not going to let a few overwhelming weeks stop me. I'm inclined to believe that a lot of my self-imposed stress is me trying to please everyone which we all know never happens and also NOT being able to do my number one stress-reliever - RUN.

My new outlook for the next month while Polly is tracked out of our funky year-round school system - prioritize, work super-smart, do what I can and if something isn't getting done on time, know that I did my absolute best and that is always good enough.

Night night.

Finding what you love to do!

My IT band is still mad at me however, now it's my left one. I've been going to Physical Therapy, doing my exercises, NOT running when it hurts and now my left knee/IT band hurts. This is probably the most frustrating experience I've had in my training EVER.

Coming off Ironman Louisville I was looking forward to spending my 2009 running and doing a few triathlons just to keep my biking legs going. Now I can't even run 2 miles - better yet - I walked 1.6 miles and it started to ache.

So what am I supposed to do now? I can swim but the thought of doing Masters Swimming just sounds boring. Don't get me wrong - I'm a capable swimmer; I've been in the pool since I was 4 but I'm realizing it's not what I love to do - running is!! I can do spin classes, and I am, but it's not the same feeling as going on a 2-hour long run. And it's cold and dark so the only time I can do a good ride is on the weekend in the cold mornings.

I JUST WANT TO RUN! But I'm not - I'm being a smart athlete and realizing that I can run now and not run the rest of the year or I can take this as a break, enjoy (ha!) the recovery and hope that biking will keep my legs strong.

I may not be the fastest runner out there but I love how I feel during a run and after a run. I can give up a few weeks of what I love so that I can do it for a lifetime, but it is hard!

The refreshing thing about this is that I've figured out what I really love doing - not because I'm fast (because I'm not) but running is my favorite sport in triathlon. I have big biker legs that make it so I can actually enjoy the run during most tris without losing too much ground, but for me it's not really about the speed as much as it is the team and the training. Knowing that what I am doing is making a difference for someone - even if that is only me somedays.

Mega Skirt Sale

Wow - I get to give all my friends a mega 25% off at www.SkirtSports.com! Use the discount code REBECCAW and save through the end of 2008!

www.SkirtSportsOutlet.com also just moved most of the 2008 spring and summer line to the outlet so the prices are amazing. My favorite dress, the Footloose Running Dress, is only $25! That's a steal!

Go shopping!!!

I'm coming up for air!

So I've disappeared the last month and wow - time has flown! I've been heads down working my real job (you know the one that pays the bills) and moonlighting as a race director getting all the info needed for the 2009 running of The BASF Smile Train Triathlon at Heritage Wake Forest.
It's going to be another amazing event! We modified the bike out/in just a bit to avoid a slight incline that was causing some trouble and we modified the run course to be an out-and-back so you can see everyone in front of you (and behind you) to cheer them on.
But my training... that has suffered. After the City of Oaks Half Marathon debacle I finished the race with a nice and easy time and an achy knee. I let it rest but for the next few weeks it hurt after all my long runs.
So I went to my friends at Triangle Orthopaedic and they told me I hurt my IT band. I thought I had but didn't really know what to do to help it and how far to run or not run. I love those guys, except that they told me to take 2 weeks off. I know it's good for me but I have to say I miss my long, slow, runs on the weekend!
I'm doing my physical therapy like I'm supposed to and hoping that my IT band won't be so mad at me and I can successfully complete the Houston Marathon. That race is one I've always wanted to do since it's in my home town and my family and grandma can come watch. We'll see what happens!!
I'm looking forward to a fun and race-filled 2009 so I better do what I can to get healed and stay healthy. I've got things to do!

Last race/run of the season!

Ahhh - what a nice feeling to have the last real run of the year over and what an awesome year it has been!

I did City of Oaks Half Marathon today (Sunday) and just enjoyed the run. I must admit, I felt pretty whimpy just doing the half - I know, don't tell me, a half is a good distance, it's not whimpy... I know.

I had signed up for the full and the something kicked in at the end of this week and I just got sick. John had it first so I guess kissing my little germ factories didn't help me to stay well.

So anyway, I had to go to packet pick-up and down-grade my registration. I know it was the right thing to do but man that was hard. It does make me feel better that my training program for the Myrtle Beach Marathon in February actually started today and it called for a 13mile run so at least I stuck to that.

The run was super fun! I wore my green SkirtSports Footloose Dress (green is the official marathon color) and 2 strands of beads representing last years race and this year along with a tiara. In addition, I made some rocking arm-warmers that drew some comments. I had to opt for the hat b/c the tiara and sunglasses was too much stuff behind my ears. I gave out lots of Skirt Entourage cards with my Discount Code (REBECCAW) to some sassy women at the race.

I don't know what my time was but I think it was somewhere around 2:06 which isn't a PR but I was supposed to be just doing a long run so that's fine with me.
It was pretty cool to finish the race and get to see the fast guys. About 20 minutes after I finished the 1st place finishers of the full 26.2 mile distance were coming in so I took a picture with them. He didn't think Christine and I were as cool as we thought he was.

So I'm pooped! Between last weekends ultramarathon, this week getting an allergy attack or something and a half-marathon, I'm ready to hit the gym and recover a bit.

My first ultra marathon... good times and lessons learned!

Yeah, so this past weekend I took Polly back to Kansas City, MO to see our friends there. During our 49 hour visit my former running buddy Jenn and I got to experience our first ultra marathon.

The Blue Springs Runners club had a 50mile/50k/26.2mile run on Sunday so we signed up for it a few months ago.

Now a word 'bout Jenn. She's a fast runner - like a sub-3:30 marathon in the pre-kid days - so she knows all about competition. She also, one year ago today, gave birth to her 2nd son so she's not just a runner, she's a sleep deprived, working mommy of 2 little boys. Here she is in full drama :)

We both had to constantly remind both of us that this was only about having a fun time, running with an old friend, and tackling a new distance (or as much of it as we could) and still being able to drive home.

We wake up at 4:15am and get ready for the run. We are prepared for running in freezing temps until the sun rises and bracing ourselves for the cold. Silly, us - the weathermen are always wrong, remember! It was a nice 48 when we got up! That meant we could whip out the Skirts! So after a complete wardrobe verhaul, we were ready to go. We had the car loaded up like we were driving from Missouri to Oregon!

Our supply list for our first 50K:

• Skirts - I opted for the Gym Girl Ultra with 2 pockets on each leg that I shoved full
• Vests - I'm such a fan of the vest for cold weather running
• Longsleeve heavy technical shirts
• Kleenex and wipes to keep us clean
• Hats, gloves, ear warmers
• iPods which we didn't use b/c we talked nonstop for the whole run
• Fluids - 2 gallons of gatorade, 2L of Mountain Dew (just in case we needed a little jolt!)
• Camel back hydration packs
• Lots of food - pb&j, gu, trail mix, gum, bananas, candy

We get to the race and see all these people with head-lamps on. We're thinking, what are they doing? They need head lamps to get their stuff organized? Whatever. Then we hear a 10-9-8-countdown. Yikes - the 6am start is going and we're not there! So we slap on the camel backs knowing that in 4.5 miles there will be a rest stop and in 9 miles we'll be back at the car so we can reload.

Ahhhhhhhhhh, running in the night, on a trail, with the moon, and NO HEADLAMP! We get it ok! The head lamp is so you can see on the trail at night? I'm such an urban runner. There are street lights whereever I go. So we decide to mooch some light off the guys in front of us and follow in their footsteps. It was very Blair witchy running through the trail. Stealing light is good, it's a nice option.... until they stop to pee in the woods!

Thank goodness for the iPod = it gave off just enough light for us to catch the next group. Mr. Flag Man and another lady. Meanwhile, Jenn and I haven't shut up yet. We're having such a great time not being interrupted by kids when we try to talk!

Oh wait... do I have to pee... yeah, we forgot to do that at the start because we were so hurried. And oh yeah... there aren't porta potties on this course every mile are there. So we realize that this is what you do on trail runs and ultras. You run, get by yourself, pee, then catch the crowd. Repeat as often as needed.

So right about 6:45 we start seeing people (fast people) coming the other direction so the turn around must be up there. We say "hi" to everyone but they don't all say hi back and then we decide that we are going to be "the happy girls in their skirts". We look so totally out of place on this run. First of all, we are women (mostly men here), in our mid-30's (mostly 50+), and we are wearing Skirts.

We totally think they are looking at us thinking "there's no way they'll finish" - little do they know how determined we were. Anyway, we make it a point to say "hi" to EVERYONE we pass and smile and try to do it in unison (accidentally) when we can.

After the turnaround we notice that the 7am start group is gaining on us but we continue to remind our selves that we aren't here to compete, just to have fun and finish by 1pm so I can get on an airplane.

So I can sort of skip over the next few miles and get to Mile 27 - it's the same thing - run, see the car, refuel, see a rest stop, eat some candy, pee, repeat. At Mile 27 we hit the cars again and only have 5 miles left! We stop to take a picture on the trail we were running called the "Trail of Death" - how's that for inspiring confidence and Jenn realizes that her foot is really hurt.

I heard someone say in regards to injuries, do you want to run for the next 2 weeks or the next 20 years. Well, Jenn will be running her whole life so she takes the smart road and stops. I shuffle along for the next 5 miles by myself and continue to say "hi" to everyone. Especially the friendly ladies running the 50K the week before their friends 50th birthday! That totally rocks!

I finish the run and got my light-switch-cover medal. I love this race, this distance, and these people. They are all so supportive, kind, friendly, and motivating! I can't wait to do this race again next year and maybe after a few years of doing a 50K, I'll take the plunge and do a 50-miler. Until then here are my lessons learned from my first ultra marathon:

• Layering is a good thing
• iPods while running are totally overrated
• Running with a good friend and talking about everything without fear of judgement is the best thing
• If you are an urban runner (like me) and want to do a trail run expect some post-race discomfort
• Cheese before a run, not good
• PB&J before and on a run, perfect
• Saying "hi" to everyone on the trail is an easy way to stay motivated
• Walking breaks during an ultra are encouraged
• Corn husks can work as TP but they tend to shred and that is no good
• Arnica on sore joints and muscles is wonderful
• Having the support of your family and friends on a run makes it all worth while

The day after the race I'm feeling ok but I am more achy than after my Ironman. I know I trained enough, my shoes aren't old, and I wasn't sore after my IM. I think that the trail messed with me a bit. My IT Band is a bit flared up but I've got some arnica and a will of steel so I'll rest up and get ready for next weekend.

On November 2nd we've got the City of Oaks Marathon. I'm signed up to do the full, but I'm going to make it a game day decision about whether I do the full or half. I hate to not do the full marathon distance if I know I can but it's not worth permanent injury. Besides all my friends are running the half so at least I'll have someone to trot with! In a dress, no less!!