Lake San Antonio Update 3/10/2016

The numbers as of 3/10/16

(Water is represented in Acre-Feet)

Current level is 4.8% – 16,130

To Go to Swim at Lynch – 50,870

Increase since 1/24/16 – 5,775

Increase this week – 4,406

Days until Wildflower – 51

Average increase in acre feet required per day to meet 20% by race day – 997.45 (yeah, good luck with that)

Next rainfall forecast -3/11/2016

There was significant rainfall this week  -2.05 inches. Even on days when it has not rained, the rate of increase has gone up substantially as the upstream watershed drains into the Lake. While we probably won’t get Lynch this year, it’s a great thing that the losses due to the diversion to Nacimiento are being redressed.

(All Data from the Monterey County Water Resources Agency here.)

Lake San Antonio Update 2/19/2016

The numbers as of 2/19/16

Current level is 3.5% – 11,775

To Go to Swim at Lynch – 55,225

Increase since 1/24/16 – 1,420

Days until Wildflower – 71

Average increase in acre feet required per day to meet 20% by race day – 777.82

Next rainfall forecast -TBD

(All Data from the Monterey County Water Resources Agency here.)

Tri this – Swimming while slow

Triathlon season starts this week, for me (Wildflower, baby!!) and I haven’t swum since my last tri, on August 31. I am starting in on The Sufferfest Intermediate Triathlon Training Plan (woo hoo!) While I have been forced to accept that I am a decent swimmer, I am still not a _fast_ swimmer.  To complete the assigned yardage for this training plan would take me well over the time estimate for the workouts. I know that, as swimmers, when we get tired, our form goes to shit and all our swimming becomes an iteration of crappy habits.

So what do I do? I swim for an hour. It’s a solid workout. It ensures that I get drills in  – which are super important for adult onset swimmers, your form can never be too good – without spending time flailing on the back end. I also check in and see how much I improve. It’s quite easy when you can see the yards per workout going up over a season. And, I don’t start my day feeling like a failure. It’s a What you can, When you can, technique and I’ve had good results with it.

So, new swimmers, don’t worry about not making your assigned yards. Get a _quality_ workout in, don’t spend time being discouraged that you can’t do it in an hour (like I used to), and have an easy yardstick for improvement.

-fh

 

 

Lake San Antonio Update 2/15/16

In our last Episode of “Obsessing over race venues…”

January 27th, 2016 – “If water levels in Lake San Antonio get above 20%, the Wildflower Triathlon Swim start will move back to Lynch. (No two mile run to your bike) Current level is 3%. The required storage is 70,000 Acre Feet of water. Current level is 10,659 acre feet (up from 10355 at the beginning of the week +304 acre feet). 59,341 acre feet to go!! (Yes, I check this.) ‪#‎ElNinoforPresident‬!”

 

The numbers as of 2/12/16

Update – required storage is 67,000 Acre feet, not 70,000 as written above.

Current level is 3% – 11,598

To Go to Swim at Lynch – 55,402

Increase since 1/24/16 – 1,243

Days until Wildflower – 75

Average increase in acre feet required per day to meet 20% by race day – 738.69

Next rainfall forecast – 2/17/16.

(All Data from the Monterey County Water Resources Agency here.)

Got my motor running!

I got back to the whole working out reality on January 1 (how trite)!

I started back with Rubber Glove – to set my cycling FTP and LTHR for the Tour of Sufferlandria, which is coming on February 6-14.

All done!
All done!

Then on Saturday, January 2, I went to the gym and lifted the things. It was quite wonderful. I go to the Downtown Oakland YMCA. They have child watch, which is $2 an hour for child care while you are in the Y, so Pip gets to go to “Y School” and I can get a workout in.

The lifting was fun. I bought a program that I’m going to be using, if not following, as it’s not triathlon specific but I really like the instructions and the sets/progressions.

For the record, I squatted 20 pounds. 20. Sigh, big ass with no muscles. I am the poster child for glute amnesia. BUT I’m not gonna jack my hips like I did back in 2010-11, I’ve been keeping my issues at bay with yoga and increased strength is gonna help me start to get ahead of the curve.

20 pounds means that for all the running I do, my poor quads are doing just about all the work, all the climbing, all the cycling. Poor quads! The great news about having suck weak glutes and hammies is that progressing them is probably gonna go quite nicely! Stronger ass = faster run splits!!

Now, other things, I did much better than I expected at. I can do a cable row like a boss, so the old lats are still present and accounted for.

Onward!

-fh

Race Report – Beat the Blerch Half Marathon

Beat the Blerch Sacramento Half Marathon – November 14, 2015

I went into this race with a bit of a plan.  A set of numbers really.

2:37 – PR

163-173 – Zone 3 Heart Rate

2:25 – Goal Time (remember this)

The race start time was humane, almost leisurely, at 9AM. I got to the venue two hours before because my homie who was running the full (which started at 8AM) had picked up my packet for me. She even got my bib signed by The Oatmeal! Cheryl is the best and you should run with her.

Signed, Sealed, Delivered.
Signed, Sealed, Delivered.

The day of the race was the day of the cold snap! We have two seasons in California – warmer and drier and then sometime in November it’s colder and wetter. The drop is 20-30 degrees in a matter of days. No easing into fall, just, BAM, it’s colder now!

Cheryl bought me gloves, because she is the best ever. Gloves I was loving as I strolled around Raley Field – the race venue, while it was 45 degrees waiting for my packet. Looking back , the wandering was good – got me a bit warm, got my nerves out, but stupid. My car was warm!!

I got in a nice little jog with some faster work to get my heart rate up, dumped my jacket and gloves in the car and got ready to rumble.

Bright blue capris on the right.
Bright blue capris on the center right.

For the first little bit the lure of pace was strong, but I held tight to heart rate. I tried to keep it right about 169, not too high, not too low, just even effort. The first mile was the longest. After that it got easier, just run, check heart rate, adjust – rinse and repeat. I took a gel every 30 minutes and carried my own bottle. I started with Gu Brew (Lemon Tea flavour is the bomb) for calories and electrolytes. After that ran I out I switched to water.

There were protestors, as this was the morning after the Paris shootings. Anti-refugee protesters. Lovely. I yelled at them, they yelled at me, I flipped them off and ran away. Literally.  (That’s for you KJ!)

The miles went by so easily, just staying in the Zone, talking to other racers, thanking traffic control and volunteers. They would have gone by even more easily if there had been any porta potties on the course! I talked to the organizers later and there had been a miscommunication so the porta potties were not delivered correctly. I spent mile 3 through mile 10 needing to pee. Right at mile 10 there was a park bathroom right on the course. Good timing to drop some weight and push the effort up for the last three miles.

(Look at that beautiful bastard!)

(And yes, even if your Garmin says it was only 12.8 it was 13.1. Can you say lots of curves and tree cover? Also, the course was lovely and I highly recommend it. Lots of turns broke it up mentally, lots of tree cover, good water stops, well stocked, great swag. A – would race again.)

After my pee break I bumped up into Zone 4. I saw my buddy Noodle at her water stop, high fived her and settled in for a tempo run to the finish.  Now, I didn’t get much faster, but it was the hilliest part of the very flat course. We were going through multiple underpasses and I maintained my speed through the uphills. A half mile before the finish was a wooden boardwalk that would have sucked a lot more if I didn’t run trails.

All through the race I had been near two women running with donuts around their waists like life preservers. The donuts beat me man. Someday redemption will be mine! As we came to the finish they had way more kick that I did.  The half marathon, the full marathon, the 10K were all together at this point. The marathoners finishing at this point were outpacing us all, and I got the nice jolt of passing a crap ton of slower 10K-ers to get me through the last bit. I did manage a bit of a kick on the last 100 yards and passed one person right on the line.

Time?? 2:24:43

Oh be still, my anal retentive heart!! If there is one thing I love more than going faster than I thought I could, it’s hitting my mark over a long distance. It also shows me that the online race time estimator that I used was spot on.  The more than 12-minute PR? Also super dope!!

A great day! Great conditions, good training and fueling, good race organization, and most importantly, spot on race execution courtesy of yours truly.

-fh

Well now, isn’t this special?

So I’ve been trying to come up with a race plan for the Half Marathon, coming up this Saturday.

Woo Hoo! I love race plans!

Except I don’t have one. I’ve got a time goal, already went through that. It’s going by the wayside at the moment. I’ve been sick for five days – congestion, coughing, body aches. I’ve missed three training runs and I woke up this morning with spasms in my right upper back. The race plan has gone from “Aggressive PR” to “PR” to “dear god I hope I finish.”

Now it is taper time, so technically the hay is in the barn. I feel like crap, no energy, been eating poorly, and drinking too much coffee. I have no enthusiasm for race day right now. I don’t want to DNS but if I wake up with debilitating muscle pain on Saturday morning there is no way in hell I’m driving to Sacramento much less running thirteen miles when I get there.

That being as it is, the last time I set a half marathon PR I had no expectations. I was nursing what would become a massive hip injury and I didn’t think I was going to finish the race. I went to the start simply because I’d paid a lot of money for the privilege. That day I PR’d by more than 10 minutes so there’s something to be said for letting go of expectations and meeting my body where it is.

We’ll see on Saturday.

-fh

 

Follow your heart…

..Rate Monitor

Sunday was my test race to set my goal time for the Beat the Blerch Half Marathon on November 14. I went out for the LMJS Fourth Sunday run and did the 10k or two loops around Lake Merritt.

10k – 1:04:45 – PR!!

I learned-

-Base goal race times on current fitness, not last spring’s fitness or a bucket list goal time.

I wanted to race 10k in an hour. I was watching the clock during lap one of the lake, trying to keep in a time range. I passed two women in the first mile – they were probably running half the distance I was and who gives a shit if you pass people in the first mile of a race that’s more than a mile long?

Looks like we got a badass over here!
Looks like we got a badass over here!

I was so worried about not being on pace for that goal that I went out too fast and then I got tense worrying about being too slow and then I got nervous about not feeling good on the second lap of the lake. I was a mess dudes, a mess.

 

-Yes, I can run far.

I seem to learn this one and then forget it over and over. I am still afraid in my deepest heart that I just can’t finish. Not fast or anything, I am worried that I literally will not be able to finish the distance. It’s rooted in the fact that my second race ever was a frickin’ marathon and I was genuinely afraid of not finishing. Ten years on from that and a lot of miles later I need to learn that I’m not gonna crack on a 6.2 miler. I only managed to relax and let the race come to me after 4 miles.

relax

 

-Running by effort is way more effective than running by pace.

Lap one – my heart rate was all over the map. Lap two, when I gave up on hitting an hour and focused solely on keeping my heart rate in zone 4 – super even and consistent. The other reason my heart rate wasn’t consistent was that…

-I need to warm up.

I have two warm up levels. One comes after about fifteen minutes of warm up, the other after forty five minutes. My heart rate isn’t “actual” until I’ve been going for a while and the engine is nice and warm.  A few factors were at play on Sunday – mainly that the Peanut was racing! I was distracted and didn’t set myself up to have a proper warm up. I got in a bit of a jog but nothing close to what has been successful for me in the past.

This was worth not getting a full warm up.
This was worth not getting a full warm up.

-I’m going to be fine for my A race…

This race wasn’t super perfect, no biggie. It wasn’t an A race, I didn’t taper at all (speed intervals on Friday) I didn’t fuel aggressively, and I haven’t been training specifically for this distance.

-…If I stick to the plan

The race time predictors I am looking at are telling me that – based on this race – I should be able to run my half marathon in 2:20 to 2:24.  The slower end of the range would be a 13 minute PR. I will be smart! I will run based on my current fitness level, I will run based on level of effort and not speed. I will be patient but not overly conservative.

and I’ll be perfectly happy if I come in at 2:19 😛

-fh

Moving right along

It’s Autumn! That means it’s time to run a lot. I have a half marathon in November. This is good considering my worst leg this year has been the run. Statistically, I have ranked lowest in running in both my tris this year. Weirdly, my best leg has been swimming.

Huh?

The discipline I have done the least is the one I’m best at? What are the rest of you people (and by that I mean women in the 35-39 AG racing triathlons) doing? I’m crap at swimming!!  At least, that’s what I think. Now I have to change my conception of myself. I’m not a slow but steady runner who like to cycle and knows how to swim but not very well kind of triathlete. I’m a learned to swim late but is getting pretty good at it an needs to put some time into the other two kind of triathlete.

Monte Rio’s swim was really fun but Oakland was kind of a drag. By the end of that swim I wanted to be done. I sped up because it meant I could stop swimming sooner. I got punched in the head! Still placed better in the swim than the bike or run.

So, no more saying I’m crap at swimming!

(My real best discipline is T2, knocked that one out of the park and I’m only getting faster!)

Onward!

-fh