10 weeks!

So far, so… ok.  Last week was far from my best training week.  It was just one of those weeks where obligations get int he way first, then downtime feels more needed than long training, but it wasn’t a waste either.  I plan to make it an even better week this week.

Last week’splan vs. reality:

Week 11:

3 key workouts: R- 8 x 800, Bike intervals @ 85-90%, Strength: 2 x hr lifts

Sunday: Long ride 1h45m with 10 x 6 minutes

Reality: Did it!

Monday: AM- 35 minutes hill run, PM– 20 minute stair climb + pushups and sit ups

Reality: 35 min. hill run, PM: 30 min tempo run

Tuesday: AM: Swim (not long, first day back in  the pool), PM: Yoga

Reality: 25 min stair climb

Wednesday: AM: Lift (key), PM: Long run (90m)

Reality: Spin and lift

Thursday: Bike Intervals (key), + Strength training

Reality: Bike intervals

Friday: AM: Run easy, Lunch: Lift (key)

Reality: AM easy run

Saturday: Hard intervals- Run 8 x 800s (key)

Reality: Awesome run– eneded up with 35 minute fast paced tempo, then 5 x 800s, felt great

Sunday- Fun snowshoe with family

Reality: Erg’d for 6 x 1000m then snowshoed with family 🙂

This week: 3 key workouts are: Long Run, Bike Intervals, swim!

Monday: AM: Climb (30m) PM: 90m long run

Tuesday: PM Long Ride 3 hrs

Wednesday: AM: Swim and Lift PM: Off

Thursday: Bike Intervlas, Lift

Friday: AM: Run, Lunch: Lift

Saturday: XC Ski?

Sunday off?

Let’s see how it goes.  Trying to stay motivated and keep my eating a little lighter too 🙂

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11 Week Countdown!

Oh yes, that’s a pic of the Volcano that my friend and I are climbing in a few weeks!

It is tough being out of shape and I’m ready to get back into it!  I have a vacation (read: swim suit weather) to look forward to, AND a race to prepare for!

After 6 months of injuries, I’m ready to start thinking about racing and training hard again.  It’s going to be an adventure. I’ve had 2 broken bones in 4 months with about 3 months of just recovery time.  Oof, not a fun time.

In order to track and keep myself motivated, I’m going to use this blog to talk about my workouts and training to prepare for this upcoming Half Ironman.  It’s the White Mountain Triathlon on June 6, 2015

I’m feeling pretty intimidated by it right now, as I’ve never actually raced that far/long before.  Armed with a good plan though, I think it will be a great experience. I don’t need to win this, place (as usual), but I would like to not suffer and not get injured.  My goals are:

1. No Injuries
2. Only good suffering (you know, type 2 fun)
3. Run across the finish line 🙂

The way I plan to achieve these goals are with measurable, meaningful small goals that I aim for each week.  Each week I’ll set a target for:

• 3 key workouts
• Mileage for running
• Time on bike

My plan started as a 16 week plan with a base phase– to build my aerobic base.  I can tell you that didn’t really happen.  However, I think I can manage based on a relatively stable existing endurance base (just far from optimal).  My 11-week plan is broken down into phases because it’s sensible and because… 11 weeks seems like a long time.  Instead, I like to think about things in little bits- 4 weeks, 4 week, 3 weeks in this case.  These are called macro cycles.  I’ll be completing these three macro cycles, which include several “hard” weeks, and one easier week.  This week begins with a hard week, starting yesterday with a long ride. Today is a double ish but much easier than yesterday’s workout (which, to be honest, wasn’t THAT hard, but was hard for me being out of shape!).

Week 11:

3 key workouts: R- 8 x 800, Bike intervals @ 85-90%, Strength: 2 x hr lifts

Sunday: Long ride 1h45m with 10 x 6 minutes

Monday: AM- 35 minutes hill run, PM– 20 minute stair climb + pushups and sit ups

Tuesday: AM: Swim (not long, first day back in  the pool), PM: Yoga

Wednesday: AM: Lift (key), PM: Long run (90m)

Thursday: Bike Intervals (key), + Strength training

Friday: AM: Run easy, Lunch: Lift (key)

Saturday: Hard intervals- Run 8 x 800s (key)

Sunday- Fun snowshoe with family

Ok, hopefully now that I’ve written it down, I can make it happen 🙂

Ragnar Ramp Up

This week I began my Ragnar Relay training.  Ragnar Relay is one of those awesome 24hr relay experiences– in which typically 12 runners split up between 2 vans and leap frog their way across 200 miles of running trails, roads, paths… you get the idea.  Some teams do these more aggressively– with 6 runners, and these are called “Ultra” teams.  I am NOT doing one of those, but I have the desire to, someday.  Each runner of a typical 12-person team runs 3 times– one midday Friday, once late night Friday/Saturday, then a final run on Saturday; whereas, the Ultra team members run 6 times or twice the distance of each leg (which would be my preference).  The times that you run vary depending which # runner you are, runner 1 finishes much earlier than runner 12, of course.  So, that explanation is all to say that truly, anyone, as long as you have some fitness base, can do this kind of race. It isn’t easy, but the 3rd leg is actually more of a mental game than it is physical.  That attitude is part of why I’ve never really specifically “trained” for one of these– and no, I don’t suggest mimicking that idea. One should train, no matter the race.  It’s worth it to pay attention and be focused in order to perform well– it just makes the running more fun and less painful.  

This May, I’ll be doing the hardest relay race I’ve done yet though– it’s not an ultra but this year my legs totaled 19 before I added another leg to make up for a runner who broke her ankle on our team (youch !!).  So, now my legs total 23 miles and I got assigned the 3rd (my 4th) leg of 9.7 very hard miles.  I am certainly not yet prepared for that.  Instead of fretting and avoiding changing my routine– I’m being proactive.  Having talked to my running mentor, he gave me some great ideas for increasing my mileage, mixing up my workouts and… key… adding more running regularly.  That starts this week!

Essentially:

3x Steady State run

1x Hill Run

2x Tempo Run

1x Long Run

2x Easy run

1x Cycling

1x Yoga

 

They say it just takes planning… so I have that much put together, but we’ll see about my follow through 🙂 At least I’ve got a wedding to tone up for, too. Lots of motivation!

Recovering, Revamping

Although I’m still working on my recovery from a long term injured hip– I’m slowing getting there.  Emphasis on the ‘slow.’  I’m going to begin building back ans as I do, I’m going to document my attempt through writing.  I’ll just write a bit each day to help me plan, execute, and review my training.  This time, I’m not out to go to World Champs. Not even to Nationals.  I’m not there yet and who likes Milwaukee anyway? 🙂

I’m excited to be back into some degree of “shape,” but currently it’s a bit of a rounded shape.  So first things first… slim down to compete well.  This isn’t vanity, it’s about a healthy training weight/shape. It’s not about a number on a scale, it’s about turning that number into function– muscle over fat.  For me, that means a big cut in sugar and processed foods.  It’s easy to be gluten free and still eat crap, unfortunately, and that’s where I’ve been for too long.

I’ll be going back to a very fresh start with food and regimen.  I’ll be adding some weights/bootcamp to my workouts and hopefully getting back in the pool.  These take time but I’m looking forward to the challenge.

First up:

Weekly Planning:
Thursday: HIIT Running workout + 100 workout (100 JJ, 90 crunch, 80, squats, 70 leg lifts, 60 JJ…repeat.)
Friday: Running Resevoir loop– runnign for a good cause in cold weather 🙂 1.77mi loop as many times as possible for American Cancer research.
Saturday: Snowshoe half marathon
Sunday: Skiing! (rest day)
Monday: AM: Cycle (60m), Run (short), PM: Climb (XC, easy)
Tuesday: AM: Strength Train (TRX) bootcamp or swim PM: swim or run
Wednesday: AM: Cycling PM: Run
Thursday: AM: Swim/Lift PM: Off
Friday: AM: Run
Saturday: AM: Run
Sunday: AM: Cycle

I’m still working on my schedule– in terms of consistency. So this will be a fun challenge. Here’s to a better me in 12 weeks!

Quick n Easy Meals!

WHOA.  There might be a few posts today, but I wanted to share this one briefly because it’s more plain-jane  information than analysis…  Based on the awesome response to my last post about recipes, I wanted to share several more that I came across, some of which I’ve tried, too! These would be helpful for my time-crunched athlete and non-athlete friends alike.  Most of these are vegetarian, or can easily be made veggie.  Many are also vegan!  Obviously there are unique substitutions you can make yourself, too.  Thoughts/suggestions welcome!

AWESOME NO-COOK MEALS:

1. Build your own burrito: Choose whole-grain wraps (I’d use corn, for gf purposes), add beans, a sauce, and a handful of at least two veggies.
   • pinto beans, chipotle salsa, mixed greens, chopped red pepper
   • black beans, hoisin sauce, cabbage kimchi, shredded carrots
   • chickpeas, curry sauce, spinach, steamed broccoli
2. Beans, greens and grains: Saute up some aromatics if you have them, then add your chopped greens. (Try frozen precut greens–no need to add extra water!) Saute until almost tender, season with salt and pepper, then stir in your precooked beans and grains just to heat. Stir and top with hot sauce, nutritional yeast, or even a fancy mustard.
   • black-eyed peas, collards, and barley. Top with smoked paprika and hot sauce.
   • black beans, kale, and quinoa. Top with salsa and chopped avocado.
   • white beans, broccoli, and farro. Add sun dried tomatoes and capers.
3. A giant salad: Make it a meal by starting with a base of dark, leafy greens. Don’t skimp–at least 3-4 cups. Add a handful (1/2 cup serving) of two or three vegetables, a serving of protein, and something tasty to sauce it up, plus a fun topping. Add a simple whole-grain or serve it on the side.
   • mixed greens with farro, sliced red onion, fennel and shredded carrots, topped with Italian-style tofu, balsamic vinaigrette and chopped olives.
   • Romaine with black beans, bell peppers, grape tomatoes, salsa, and chopped avocado, with baked tortilla chips (Bonus: sprinkle hot sauce)
   • arugula with sliced almonds, grapes, broccoli, with tarragon vinaigrette and a slice of whole-grain baguette
4. Tofu scramble: Whatever you used to put into omelets you can put into tofu scramble. Scramble medium to firm tofu over medium heat in a pan, then add leftover sautéed vegetables. Serve with toast or roasted potatoes. Cheese on top would be excellent.
   • Spinach, onions and mushrooms
   • Black beans, peppers, and vegan Cheddar
   • Tomatoes, kale and roasted peppers, plus basil
5. Basic pasta: Most dried pasta is vegan, and it’s easy to find quality tomato sauces without cheese or meat.  Add cooked lentils, crumbled tempeh or seitan Italian sausage to your red sauce and pasta, then top with nutritional yeast. And don’t forget your veggies!
   • lentils, plus steamed spinach, with capers and olives–use a spicy tomato sauce
   • Italian “sausage” with mushrooms and peppers–great for a veg-heavy sauce
   • tempeh with zucchini and carrots, fine for a basic marinara
6. Burgers and fries: Veggie burgers have come a long way. Find a brand you like, and keep a box on hand for busy nights. Skip the bun and serve over greens, alongside frozen potatoes, which have also come a long way in terms of quality.
   • Black bean burger with spinach, with sweet potato fries and chipotle salsa (ooh, and avocado!)
   • Basic burger over Romaine with tomatoes, onions, and pickle, plus tater tots (you can find natural, vegan ones!) and ketchup and mustard.
   • Indian-spiced burger over steamed kale, with roast potatoes and curry sauce or chutney
7. Loaded baked potato: I like to consider my starchy sides to be a blank canvas, a way to showcase my creations. Whether you choose white or sweet, pop your spuds in the microwave, then top with a protein, some veg and a sauce. Super easy and filling.
   • Sweet potato with pinto beans, peppers, and spinach, plus pineapple salsa (and nutritional yeast!)
   • White potato with white beans, arugula, and tomatoes, plus pesto
   • Sweet potato with split peas, broccoli and peppers, plus red curry sauce
8. Cheesy rice and veggies: You don’t have to use rice here; you can use any grain. Add two tablespoons of nutritional yeast per serving, a splash of soy sauce, plenty of pepper, a dab of vegan margarine, and enough unsweetened soy or almond milk to create a sauce. Adjust ingredients as needed. Heat, and serve with your favorite veggies. This is my equivalent of boxed mac-and-cheese. It’s not fancy, they cheese “sauce” is not perfect, but it’s good and tasty. Put a dab of something tasty on top.
   • Farro with Italian vegetables, with pesto.
   • Rice with broccoli and cauliflower, with sriracha.
   • Quinoa with tomatoes and mushrooms, with smoked paprika.
9. Stir-fry: Otherwise known as “throw whatever’s fresh in the fridge into a pan and call it dinner.” Easy, tasty, fast. Protein + veg + grains on the side. Season to please.

• Tofu, various veggies in assorted colors and soy-ginger sauce, all over rice
• Tempeh with carrots, peppers, and broccoli, plus curry sauce and barley
• Chickpeas with peppers, onions and cabbage, plus millet, with barbecue sauce

10. Tasting plate: You know those nights you’re too tired to cook? This is what you need. If you stand in front of the fridge or in the pantry eating whatever strikes your fancy, you’ll end up eating way more than you planned–with little nutrition.Fill a plate with a handful of each of these: vegetables (preferable 2-3), nuts, fruit, whole-grain crackers, bread or a rice cake. Serve with a little bowl of dip. You’re snacking, it takes two minutes to prep if your veggies are already cut, and you won’t dive face-first into the kettle chips.

1. • Celery, carrots, cucumbers, with white bean hummus, sprouted-grain crackers, grapes and almonds.
   • Peppers, cherry tomatoes and jicama with guacamole, a segmented orange, baked tortilla chips, and pecans.
   • Fennel, broccoli, and endive with mushroom pate and wheat crackers, blueberries, and pistachios

Autumn “Fuel”– a warm recipe :)

I have to be honest, I don’t cook much.  I’ll save ‘training nutrition’ for another time (if that doesn’t sound insanely boring).  But I really do enjoy good food.  Once in a while I have to at least try out a recipe- something that might last me a few days- like a casserole or a soup.   I do love to bake- especially for friends.  Any requests?  I’m a big fan because baking is such a straight forward process, very organized and measured.  Cooking, however, is truly a labor of love. It takes time and patience and at least some knowledge of the basics- like how long a type of meat takes to cook (and what method is best) or how long different grains take, or what spices are best suited for what dishes.  But, I do have cookbooks- and if you don’t, you do have the interwebz.  Therefore– on Sunday– when I was really craving soup, I leafed through my favorite- (and probably the best)- “The Joy of Cooking’. 

This post is about my general approach– because I think batch cooking (cooking for a week, for example) is suuuuper helpful for athletes.

I took a recipe and altered it just a tiny bit and it turned out great!!  For me, cooking is trial and error on some levels.  I have a few rules for making sure a recipe actually turns out well (so that I don’t waste food). 

The recipe must follow a few basic rules:

1.  Simplicity- Although I do love hanging out in the kitchen (especially with company!), I know that I’m not a wonderful cook.  I slice inconsistently, I sometimes use the wrong knife, I don’t want to get super fancy ingredients if it can be avoided– I’ll end up with extra that I have NO idea how to use.
2. Ingredients- speaking of which, I will pick up some ingredients if I really love the recipe- but I don’t want my mom’s kitchen (no offense mom!).  My mom has extras from lots of her recipes and that’s fine because it’s a house! She has lots of room!  I don’t.  So I try to buy only what I can envision using- no bulk sales or super specific ingredients that I can’t use pretty easily again (something like water chestnuts I might leave out, for example, because I can’t readily see how I’d use them again- not that I couldn’t put some on a salad eventually, but I’d rather save the money for something a little more nutritious).
3. Cookware- There are some things I lack: a double boiler, an amazing food processor, etc.  If a recipe needs something I don’t own in order to be completed effectively, I won’t try it.  It’s not that I’m not daring- I am!- but I think there are substitutions sometimes that should not be made.  While a puree for soup can be made in a blender, a nut that needs to be pureed, or blended for pesto or something- a blender just won’t cut it.

So, without further ado, I bring you: Curried Chicken Lentil Soup  (dairy and gluten free (as usual, for me)— also vegan without the chicken!)- a simple, scrumptious and savory (spicy if you like!) autumn soup!

Ingredients

3 cups lentils, any type

7 cups vegetable stock (more as needed)
2 lb. boneless, skinless chicken thighs

1 to 2 Tbl. canola oil or butter
1 cup chopped onion
1 cup chopped celery
1 cup chopped carrots
1 Tbl. minced garlic
1 to 2 tsp. salt
2-3 tsp curry powder (optional)
black pepper to taste
a few pinches of (thyme, oregano, or basil)
2 Tbl. dry red wine (optional)2 Tbl. molasses or brown sugar
>Minced scallions for the top (optional)

Directions

Place the lentils and water in a soup pot or Dutch oven. Bring to a boil, lower heat to a simmer, and let cook until the
lentils are soft (about 35 minutes). Add more water/stalk as needed, until the soup is your favorite consistency.

Heat the oil or melt the butter in a medium-sized skillet.

Season chicken thighs with salt and pepper. Heat oil in pan; sauté chicken thighs over medium high heat for about 10 minutes per side (don’t over cook, will cook more in soup).  Chop chicken here if desired, but not necessary.  Add the onion, celery, and carrots, and saute over medium heat for about 10 minutes. Add the garlic, 1 tsp. salt, pepper, and herbs of your choice, and saute about 5 minutes longer.  Transfer to the lentils.

Stir in the wine, if desired, sprinkle curry about the chicken (trying not to mound any one piece with powder), and the molasses or brown sugar.

Taste to correct seasonings, then simmer for at least 15 minutes longer (up to 1 hr,  depending on preference for consistency of lentils.

Serve hot, with  a sprinkling of minced scallions on top, if desired.

“Free” Spin Class with yours, truly.

A Special on Spinning!

As you know, my bike was stolen and I have to get myself to New Zealand.  ALL within less than a year.  On my graduate-student budget, this has become completely overwhelming for me.  Thus, I am asking for help! Not a particular talent of mine, I might add.  As hard as it is to ask for donations, I decided to make it more interesting.  My AWESOME new fundraiser features all sorts of fun raffle prizes and a SPIN class!  For the first available spots, if you donate $20 or more, you can take a special fundraiser spin class on Friday Nov. 11, 2011 (11/11/11) at 7pm (might add another at 8pm if there is interest! All classes will be at Evolve Fitness in Cambridge, MA).  If that is NOT an interest (to say the least), you are welcome to just donate and enter my ever-increasing raffle!

Some food for thought:

All Raffle entries:
4 x Case of Mix1
Case of Odwalla Bars
Tom Clancy’s EndWar– amazing video game by UbiSoft
Swim Lesson: All levels, 1 on 1 (local prize)
1BandID: amazing safety device I use EVERY day
4 x $25 Gift Certificates for Landry’s Bicycles (local prize)
4 x Batch of homemade cookies- your choice!
Tufts University apparel package
VMPS Triathlon Center Gift Certificate

$60 and above (and acquiring more for this category!):
60 Minute Massage (local prize)
Homemade Quilt!
2 months Triathlon/Running Coaching!
1 Training plan for running, swimming or Triathlon- your choice!
Athletic Gift Pack
1 hr. Nutrition Counseling with renowned Sports Nutritionist Nancy Clark, RD

Donate immediately here (thank you, thank you!):  http://www.racemenu.com/spinathon

You have to register for the site- then select either: “Spinning” or “No Spinning, just donating”- both are WELCOME!!!

More information is also here:

Tufts’ Graduate Article about my World Team bid: http://gsas.tufts.edu/about/news/Fall2011/uepTriathlon.htm
World Championships Fundraiser info (on this blog): http://juliauntapered.com/world-championship-fundraiser/

Traveling and Training…

It might not surprise you to know that I tend to be an efficient multi-tasker.  Between working as MIT’s sustainability coordinator, earning my Master’s degree in Environmental Planning and training for the World Team- I tend to find that overlapping activities is a must.  Actually, the awesome folks over at Tufts Graduate School just published an article about me doing just that!  In any event, sometimes you cannot avoid making a project fit dual or triple purposes.  That often happens to me when I’m traveling for work.  This week, I am in Pittsburgh!  I know, aren’t you jealous?!  Well, you should be.  Because this city is highly underrated.  I should mention, this is actually my home turf.  This week I am giving a talk at the Association for the Advancement of Sustainability in Higher Education (AASHE) annual conference!  Super sweet, right?  I’d happily bore you with more details, but I’ll be nice.

I haven’t lived in Pittsburgh since I was 14, so I enjoy re-discovering it every time I visit, which is a fun way to see the city grow and change.  As an enviro-planner type, I have appreciated the economic diversity and development I’ve seen in the city and I’ve noticed there are more younger crowds than I’ve seen in years past too!  Now, I recognize that most people when traveling, typically see the inside of a hotel and the inside of a conference center… so here are just a few ways of changing that I try to explore/train/travel when I’m on a work assignment:

STOLEN BIKE!!

Just a quick update– my racing bike was stolen yesterday!  UGH!!!  😦

I parked it outside of my office in Technology Square in Cambridge, MA and only 5 hours later, it was gone.  Usually I don’t ride it to work, but my commuter bike had a flat!

I’m totally distraught. Police have been notified; I’m checking Craigslist with vigor…

Anyone know of any awesome road or TT bike deals?!?!  Anyone looking to plaster their logo all over a bike at World Championships?!

Fund my tinytribike.com? Ha…

Here’s a picture in case you live in the area!  I love this bike!  It’s silver/white Trek Madone 4.7  It has little jammer aero bars on it now.  Please let me know if you see it!!

New England Season Opener 2011

Race Report: New England Season Opener

May 2011

 

The day before

Taking my coach’s advice, I set out on a morning run around 11am.  The sun was out and I only needed 20 minutes.  I felt a bit slow and sluggish, but part of me expected that.  Later in the afternoon, it was storming and I decided to hit the gym for the bike ride.  I felt pretty good, but it’s not the same as being on a road bike.  I pedaled for about 35 minutes then stretched for 10 minutes more.  Hung out with my awesome hosts- J and JL. Dinner was a combination of broccoli, gluten free pasta and ground turkey meat sauce.  I also had a glass of white wine (and it was DELICIOUS).  I stretched a bit more and was in bed by 10:30pm.

RACE DAY:

The morning weather was sporadic at best. There were spots of sun followed by waves of clouds making it hard to decide what I’d wear on each leg.  By the time I’d taken a 20 minute warm up though, I realized it was actually pretty warm.  Getting into the wetsuit I realized I wouldn’t need any additional attire for the 60+ degree day it was turning into. 

Can you spot me?

Swim

The swim was very straightforward- buoys and coast on your left the whole time.  The swim was a bit jumbled at first, but I had pulled out to the furthest spot from the coast, which enabled me to get some clean water and keep a nice tempo.  (7:29)

T1

The transition was a little labored with the wetsuit and all, but after that, it was smooth sailing because the volunteers were fantastic.  There was no way to forget a helmet and turn it backwards because we were really being guided the whole transition through.  (1:30)

 

Bike

The bike was a rolling course with a few more hills than I might have… desired.  The roads were ok, but the potholes and sharp turns made me incredibly nervous.  At every turn, I found myself clenching to make the turn and remain upright.  I used my brakes every time.  I know it isn’t the most efficient way to cycle through a race, but I know I’m not great at handling and I figured braking was better than falling.  I took the climbs as aggressively as I could, shifting into lower gears only when I felt my RPMs slowing down.  Only once do I remember coming out of the saddle.  I was nervous with the downhill at the end of the bike and I saw others unclipping to prepare.  I thought, “that seems like a good idea,” but by the time I was down the hill I’d only managed to get 1 foot out.  At least I didn’t fall over!   (32:36)

After I learn to ride a bike, I'll consider a TT. Check out that poor gear selection!

 

T2

I jogged the bike back in, held onto my bike as I unclipped my cycling shoes and squeezed into my running shoes.  The new laces were interesting; I did my best to tighten them down but easily could have done a better job. (0:54)

Run

The run felt incredibly sluggish to begin.  I knew it was going to be a while before I was finished so I didn’t want to blow all of my energy on this big first hill.  I took it as a warm-up of sorts, making sure I passed a few people on the way up (always motivating).  I realized I had no idea what time or pace I was running because I’d never started my watch.  I took a quick second to at least look at what time it was so that I could guess.  By the first mile marker, I knew I was doing better than I felt.  Although my legs seemed to be moving in slow motion, my pace seemed to be around a 7, which was a pleasant surprise.  I knew I didn’t feel like my heart was racing too much and that I could keep up the pace so I didn’t bother slowing down to preserve energy.  Instead, I just kept going.  I anticipated the hills would have been harder, based on the bike loop, but we didn’t run the same course.  Instead, we ran a bit of downhill to a patchy field.  I wasn’t crazy about running on grass because it felt so slow, but it was nice to see people running ahead of me- gave me something to chase.  I was definitely breathing hard by the last ½ mile.  I knew I had a ways to go but I started to make my final push past a woman I thought might be in my age group (turns out she was duathlon).  I made sure I got past her and stayed in front of her.  I punched it hard through the last 20 yards into the finish. (PR @ 20:57)

1:03:25

1st Age Group, 2nd Female overall.

Cheeese!

Total surprise for time.  Felt really good- felt like it was over almost too fast to think about.  I think there is a lot of room for improvement.  My cycling didn’t feel very efficient and my run was sluggish at the outset.  Seems like those are thing I can work on though.

Nutrition:

Half banana before race, some NRG bar. Water and G2 Gatorade

Water during

Felt good for short race.

After: Awesome Mexican food- rice, beans, margarita? yes 🙂