Cassie W.
2009 Iron Girl Report
Jul 27, 2009
The short version. . . . I finished my first sprint triathlon in 1:51:13, well within my unspoken goal of 2 hours, as my dear husband cheered me on from the sidelines.
Swim (800 meters) – 16:38
T1 – 3:44
Bike (30K) – 59:40 (18.7 mph)
T2 – 1:16
Run (5K) – 29:55 (9:38 pace)
Division – 27 of 82
Overall – 182 of 459
Now for the details. . . One day while surfing the web, I came across the Central New York Triathlon Club, which was advertising a women’s group in preparation for the inaugural Syracuse Iron Girl Triathlon. The sprint distance 800 meter swim, 30k bike and 5k run sounded reasonable . . .if I could learn how to swim . . . while training for a marathon.
Reading all of the race reports on the Exercise and Fitness boards gave me the courage and the inspiration to dive in and “tri.” I took a couple of swim lessons, read “Total Immersion,” watched a few YouTube clips and logged as many laps in the pool as my schedule would allow. After the first couple of open water swims, I was starting to doubt my ability to get out of the water within the 30 minute cut-off time. Weeds, waves or simple panic just got the best of me. During my last open water swim before the race, something finally clicked and I found myself gliding through the water.
This morning when the alarm went off at 3:30 a.m., I hit snooze twice before my husband dragged me out of bed. Gotta love the guy for getting up early, carrying all my gear, taking pictures and waiting around while I had all the fun.
I took my time setting up the transition area and then waited on the beach with my cousin for the start of my wave. When the first group of women started swimming, the tangle of arms and legs were so unsynchronized that it looked like every one of them was in trouble. Then, they spread out and seemed to settle into a rhythm as they headed for the first buoy. I watched this wild dance for three more waves and then it was my turn.
I high stepped it into the water and looked for a clear channel. Swimming with 81 other 40-44 year olds was a little disconcerting. As I tried to avoid kicking someone or being kicked, it felt like folks behind me were grabbing at my ankles. But, I just kept swimming and before I knew it, the Iron Girl banners were ahead beckoning me towards the beach. I checked my watch and it was just over 16 minutes – 4 minutes faster than my best open water swim! The adrenaline surged and carried me through the rest of the race.
I took my time in T1 (3:44) to make sure I had everything I needed before I headed out on the bike. Helmet, glasses, running skirt, socks, running shoes, sports beans, and I was set to go. Once on the road, I was pleased to see that riders were spread out so I didn’t have to worry about drafting penalties or causing an accident. My goal for this leg of the journey was to finish under an hour. With a flat course, I figured my spin classes had prepared me well to sustain 18 mph. Mile after mile, I passed the strong swimmers and couldn’t help feeling a deep sense of satisfaction when I started catching up to the 20 and 30 year olds who went out in earlier waves. Only one woman passed me along the route.
My calves threatened to cramp a few times, but downshifting and focusing on my pedaling technique prevented a full-blown knot each time. Railroad tracks and a steel deck bridge also caused some trepidation, but I crossed them without incident. I pulled back into transition at 59:40 with an average speed of 18.7 mph.
Knowing I only had a 5K to go, I sped through transition in 1:16, just enough time to rack my bike and grab a bottle of water and my running singlet. While running, I felt like I was just plodding along. The legs were getting a little heavy. Temperatures were heating up. Yet, I still maintained an average 9:38 pace, even with two quick water stops. Finishing the 5K in 29:55 brought my total time for the event to 1:51:13.
There’s always the personal satisfaction of training and finishing a race. But, my sons’ hugs are the best rewards when I get home after an event. I can feel their pride in their sincere expressions of congratulations.
So, here I am once again, thankful for the folks on the Exercise and Fitness boards for your inspiration and encouragement. Your adventures were just the temptation I needed to lure me into the water.
Vermont Marathon Report
Jun 08, 2009
Sunday, May 24, 2009, I added my fourth marathon medal to my growing collection. According to the clock, the 4:58 finish wasn’t a personal record, but finishing the race hand-in-hand with my husband was certainly my “best time.”
Going into the Vermont City Marathon, I was well trained, healthy and poised to run an amazing race. I was confident that a 4:09 finish was within my grasp with my husband by my side to keep me at a steady 9:30 pace to the finish. But, marathons are part training, part luck of the day.
Although the weatherman originally predicted clear skies, we awoke to a gray, rainy morning. The weather system that was supposed to clear out overnight had stalled. My body also decided to challenge me with the cramps of my monthly cycle three days early.
I did find a solution to my intestinal issues with this marathon. I decided to use the effects of the liquid gels to my advantage. When the alarm rang at 5 a.m., I downed a package of Carboom and waited 15 minutes for nature to run its course as I drank my usual 2 cups of coffee. The pre-emptive strike successfully eliminated any intestinal issues during the race.
My husband usually runs considerably faster than I do. But, he signed up for this race as my pacer to help me reach my goal. As we lined up at the start, we were excited despite the rain. I had soaked my feet in Blister Shield as a preventative measure and was ready to put my training to the test. My husband’s quiet presence kept me strong mile after mile, hill after hill. At the halfway point, we were soaked, but averaging a 9:32 pace.
Art was also running as a member of a two-person relay team. So, the plan was for him to go through the exchange point to pass off the chip while I kept running. Unfortunately, it took him 5 minutes to find his partner and for the next 5 miles I ran alone worried that I had miscommunicated with him.
It was during this stretch that I became aware that my abdominal cramps were getting worse and my right foot was starting to hurt more and more with every step. At mile 18, my husband caught up with me as I was sitting on the curb to check out my foot. Running in rain soaked socks for 3 hours caused blood blisters to develop on my toes.
I knew at that point that my new goal was just to finish and I needed a dry pair of socks to do it. There was a friendly looking family cheering outside of their home, so I stopped and asked if they would be kind enough to give me a pair of socks. They saved the day! I exchanged my wet, smelly socks for a pristine dry pair and was off running again.
We continued with a run/walk for miles 20-23 and had to settle for mostly walking for miles 23-26. I know we ran 7 steps at the end of the 26th mile when we saw a photographer and the last tenth of a mile to look good at the finish. As we crossed the finish line hand-in-hand, my heart swelled with joy knowing how blessed I am to have my husband by my side each and every day.
Marathon Training - Moving On
Mar 09, 2009
Today, I ran an easy 3 miles at an average 9:52 pace - it seems odd to think of that pace as easy now. My coach reviewed my last two weeks of training and believes the 4-hour marathon is within my reach in May.
This is what's planned for the next two weeks.
Week 5 Mon: 3 miles easy Tue: 15 minute warm up easy; 5 x 2:00 min. hill at 80% effort; 10 to 12 minutes easy. Wed: 3 miles easy Thu: 5 miles total; run easy for a 1.5mile; 8 x 60 seconds at 80% effort with a 60 second jog between each effort; then jog 1.5mile easy for a recovery. Fri: 1 hour spin or elliptical Sat: rest Sun: 14 miles at 70 to 75% effort hilly course Week 6 Mon: 2 miles easy Tue: 4 miles with several 60 second surges Wed: 4 miles easy Thu: 6 miles easy Fri: rest Sat: 2 miles easy Sun: 10 minute warm up easy, 10 x 880 yards around 4:10 to 4:15 per 880 yard with a two minute recovery easy, then 10 minutes easy.
Marathon Training Weeks 3 & 4
Feb 24, 2009
Week 3:
Monday: 3 miles easy
Tuesday: 5 miles 85% effort
Wednesday: 3 miles easy
Thursday: 5 miles, with 8 x 30 second pick ups 5km pace, warm up/down for 1 mile each
Friday: 2 miles easy
Saturday: rest
Sunday: 12 miles easy
Week 4: Monday: 2 miles easy
Tuesday: 4 miles at 80% effort
Wednesday: 3 miles easy
Thursday: 6 miles with 10 x 30 second pick up at 5 km pace, 1 miles warm up/down
Friday: 3 miles easy
Saturday: rest
Sunday: 5 minutes running warm up 4 x 1 mile at 8:30 pace with 3 minutes recovery jog between mile repeats and 5 minutes warm down jog
Giving Back
Feb 21, 2009
With three marathons, three half marathons and several shorter races under my belt, it's hard to believe that I've been running just under 2 years. I'm hoping that I'll be able to provide the same inspiration to these new recruits as I received that first year.
We started with 7 people this morning and I expect the group to grow to about a dozen by next week. After orienting everyone to the program, we did our warm-up, stretches and walk/run intervals for about 16 minutes. It's truly gratifying to know that I have the opportunity to share what I've learned and help others achieve their goals.
After we finished with the training program, my running partner and I hit the gym to do our own training for the Vermont City Marathon. We did a 1-hour spin class. Then it was a quick 3 mile run on the treadmill. Certainly, the next five months is going to be busy.
Running into the Night
Feb 17, 2009
I'm sure anyone who saw us wondered what we were up to. . . three grown adults racing down the middle of the street at top speed. Those endorphins were flowing as we hit a pace of 3:51 to 4:32 at the peak of each stride. I so love to run!
Last week, I ran 6 days out of 7 for a total of 24.5 miles and worked in 2 spin classes. I'm excited to have clear focus in my training. Saturday I'll pass on my passion for running to new runners who will be training for a 15K in July.
Learning from a master
Feb 09, 2009
The plan features two quality runs (distance & speed intervals), plus 4 easy days. He'll be working with me to lengthen my stride, improve my speed and teach me to prevent the marathon shuffle so typical in the final miles of the race.
Converting to a 6-day running plan is going to be challenging for me from a scheduling perspective, but I have some aggressive time goals this year. By the end of the year, I'm hoping to have earned the break throughs necessary to qualify for Boston. If anyone can help me get there, I think he can. In 2006, he won his age group (50-54) at the Niagara Falls International Marathon with a time of 3:00:58.
The 6 workouts each week can be moved around to accommodate scheduling conflicts and energy levels. He does recommend the rest day before the long run.
Week 1
Monday - 2 miles
Tuesday - 3 miles
Wednesday - 3 miles
Thursday - 5 miles (sprints)
Friday - 2 miles
Saturday - rest
Sunday - 1.5 hours
Week 2
Monday - rest
Tuesday - 3 miles
Wednesday - 4 miles
Thursday - 6 miles
Friday - 2 miles
Saturday - 2 miles
Sunday - 10 min warm-up; 2(1 mile @ 8:30 with 3 min jog recovery); 10 min-warm down.
As the mileage builds, It'll be demanding, but well worth the effort.
Need for Speed
Feb 04, 2009
Although I prefer to run outdoors, I've come to appreciate how the treadmill can be a valuable tool in improving my pace. I've started incorporating regular speed work into my workouts to get used to running faster for a longer period of time.
Today was a 5-miler on the treadmill, including increasing ladder intervals and 400m repeats. Here's what the workout looked like:
2 miles – 5.9 mph warm-up
4(400m) ladder at 6.2, 6.4, 6.6, 6.8 mph no rest intervals
4(400m) at 8 mph with 200 m RI.
New Fitness Toy
Jan 29, 2009
Today was a recovery day for me . . . just 30 minutes testing out the new trainer. I kept my heart rate at 65-70% of max and worked hard enough just to loosen up the hips.
Back to training
Jan 28, 2009
I'm off to a good start. I've ran 6 out of the last 8 days for a total of 28 miles and have started incorporating speedwork into my training. Today, I ran 4 miles including 3 at a 10:00 minute per mile pace. I've been using a heart rate monitor to help me better assess when I can push myself and when I need to back off. I still need to decide if I'm going to concentrate on training for shorter races this year or commit to another marathon.