Working out at a lower intensity

I somehow nailed a perfect week despite 2, much-needed rest days. That's 2 weights and 3 of all the sports: run, bike, and swim. I didn't think I would be able to do it. I've been logging some big miles and feeling it. Then I heard a podcast (maybe more than 1) where pros do 80% of their training at base pace or easier and most age groupers spend too much time training too intensely. Then, you can't recover in time for the next work out. In addition, getting out the door is always the hardest. Sometimes, I put too much pressure on the workout to go fast or long. What about just making it fun? Take pictures? Explore a new area? 

I had a big training weekend. I swam 1 mile around the Santa Cruz pier to preview the 70.3 course with some buddies from Silicon Valley Tri Club. (I think I've shaved 5 minutes off my mile time! Yay masters swimming!). Then, we rode the 56-mile course, riding out to Pigeon Point and back. Fantastic race day prep. I tried out my clothes, nutrition, bike, pace, etc. There was a brutal headwind on the way out, which played mind tricks on me. I focused on staying at base pace, hydrating, eating and staying mentally positive. I rode in the back of the group, determined to stay in a 2-3 RPE (rate of perceived effort on a scale of 1-10). At the turn-around, since I had taken good care of myself, I felt fantastic and doubled my speed on the return, thanks to a rewarding tail wind. There are definitely a lot of rolling hills on the course but the unpredictable head winds were definitely the worst, in my opinion. However, now I know what to expect on race day so I'm mentally prepared. I will ride using the same strategy. Don't look at my pace, just focus on effort and breathing. Don't go out too hard. Eat and hydrate. Save it for the run. I made some new friends, and we had a yummy lunch at the Picnic Basket afterwards. 

Sunday, I met some new friends from SVTC on the Los Gatos Creek Trail. We ran 9 miles at a conversational pace. The miles flew by as my new buddy, and I chatted up a storm. Now, that's the way to do a long run!

After a long nap, I felt very tired but as I woke up, I realized I could sneak in 1 last, recovery bike and nail the 3rd bike workout for the week. Using this new strategy of "going easy" that I've been hearing about from buddies and podcasts, I took my mountain bike for a spin at Baywell Bedfront Park, which is about 2 miles from me. It was such a treat to just get on my mountain bike and go exploring!

Time to stretch...

-At the beginning of the ride with Silicon Valley Tri Club in Santa Cruz. 

The Redemption Ride

 Yesterday, I rode 70 miles with 6,338 feet of climbing, which I call the Pescadero Ride. About a month ago, I tried to do this ride in the afternoon without enough nutrition or daylight and bonked at the Bike Hut, having to shiver in the dark for 2+ hours to wait for my partner to ride home and drive back to retrieve me. Severely humbled with a big chunk taken out of my ego, I decided to use it as a learning experience, prepare and try again. Since then, I've been preparing to redo this ride. 

Step 1-More training. I wasn't mentally or physically prepared. It had been years since I last did this ride. The last few weekends, I've been riding smaller chunks of the same ride to prepare.

Step 2-Leave earlier in the day. Seems obvious but I forgot that this ride takes me 6+ hours with stops. Unless I'm prepared to ride home in the dark, I need to leave in the morning.

Step 3-Electrolytes & carbs. I've been listening to a few podcasts, and they made me realize I was severely dehydrated and under-fueled. I've been tackling this with a multi-pronged approach in the event that my stomach (famously sensitive) decided to refuse one of my fuels. I've been using salt pills (Thermolyte) and 1 bottle of water. 2nd bottle has 1 scoop of Heed (electrolytes + maltodextrin). I stop to refill as needed. I brought a baggie with more Heed for the refill. I also supplemented with some Cliff Bloks (strawberry-no caffeine and orange-caffeine). Caffeine is great for later in the ride but too much gives me stomach cramps so I can alternate as needed. I also had a taco, Coke, and Milky Way at lunch. However, the solid food takes about 45 minutes to digest. 

I rocked the ride! Nutrition was a HUGE part of it, and I feel like I'm rediscovering something I've forgotten. Proper hydration and fueling actually does make a huge difference.

Other notes: I brought a windbreaker and arm warmers for the lunch stop since it's always cool and windy in Pescadero. I also am always armed with my id, credit card, phone and cash on long rides. 

I will need Chamois Butter next time. I had serious chafing and swelling afterwards.

It was 95 degrees on Page Mill (57 on the coast side). WTF?! Page Mill is the hardest part of the ride but it comes early. 

I practiced drafting off my partner. Wow, what a difference! That was fun. 

Stage Rd. is always grueling. I think the fatigue sets in, the hills are long and endless, and the calories from lunch haven't digested yet.

Only 2 banana slugs on Tunitas. Sad noises.

My rim tape blew at the bottom of King's, and Alan used a dollar bill to patch it for the remaining 10 miles home. I lost all my momentum after that, realizing how tired I was. Flats suck!

For a link to the Pescadero ride, click here.

The Importance of Rest Days

 I don't have a coach but I do follow a loose training plan. My "A" race is in early September (Santa Cruz 70.3) so I worked backwards from there. I have a good base so I'm working on some speed right now before I do a final build and then taper. This week is supposed to be an "Active Recovery" week. 

I hate recovery weeks. I'm an all-or-nothing person. Usually my recovery weeks consist of crashing and burning on the couch for 7 days, feeling fat and depressed. This leaves me lethargic and sluggish the following week. Lately, I've been experimenting with still doing workouts but less. What a concept. I've also been incorporating some fun, slow workouts into these recovery weeks like drills in open-water, a casual mountain bike ride with friends or easy jog with my dog around the neighborhood. 

I took a rest day yesterday. No workouts. Mostly napped. I think my recent vaccinations made me tired as well, but I clearly had forgotten how important rest days are. I don't like to take rest days because they can turn into rest weeks. I'm terrified of losing commitment and fitness. But I was so tired. Rest days help me recover. I walked the dog. Did some Yoga. That helped. 

I still felt sluggish today until this afternoon. I had just enough time for a quick bike ride before my massage. I took Torch for 18 miles by Arastredero Preserve. I felt speedy and great! I also saw a coyote, casually ambling down the trail. It was so cool!

I'm trying really hard not to beat myself up about an "imperfect" week, especially during a Recovery week, which is supposed to be less by design. (A perfect week for me is when I nail all my workouts. Right now that is 2x weights and 3x swim, bike, run each). I need to learn to let things go and not obsess so much over volume. I'm a perfectionist. It's hard for me. But I love how I feel when I balance training and recovery. 

Rest on!

11-mile Wunderlich Trail Run

 I will be racing in the Santa Cruz 70.3 Triathlon on September 10th. This is my A-race of the year. I have some key training events/races to help me prepare: Marin Century (Aug. 5th) and the Redwood Trail Run (Half Marathon, Aug. 12). 

My big run this week was an 11-mile trail run in Wunderlich Park, a shady but hilly run that begins in Portola Valley, winds up to Skyline Blvd and back down again. These long, solo trail runs are some of my favorite of the week. I love the meditative quality of long, slow runs in the woods, away from the harsh smog and pavement of urban runs. The challenge was the heat-it was scheduled to reach the low 90s on Sunday. Exhausted from daily, challenging workouts from Friday (56-mile out-and-back ride to where Hwy 9 meets Skyline Blvd. and home in Menlo Park. HOT!-90s) and Saturday (1.2 mile Santa Cruz pier swim with Water Dogs and Zone 1 bike-15 miles), I slept in until 8 am. By the time I reached the parking lot, it was full with cars waiting and 72 degrees. I was nervous about the heat so I drove down Portola Valley Road until I could find a place to park (almost a mile away). Then, I ran to Wunderlich to warm-up, stopped at the loo and began my run:

~3 miles to the Crossroads-turn right (Alambique Trail)

1st 3 miles: hilly and hot. most difficult part of the run. steady incline with a few steep sections. beautiful views and shady trees make it doable. 

~2 miles to Skyline Trail-turn left 

miles 4-5: gentle, scenic ascent to Skyline. My favorite part because challenged by uphill slope but more long than steep, which is my jam. Lots of shade, redwoods, vistas, wildlife. 

around mile 5.5, turn left on Skyline Trail. Enjoy a gentle, long descent back down to Alambique Trail. Turn left at intersection to return to the Meadows. Potentially a fast trail, I always take my time due to multiple obstacles waiting to catch a toe (holes, roots, rocks, pinecones, lots and lots of pinecones). Fun to practice technical skills. 

miles 6-7: return down Alambique until trail that veers left to the Meadows appears. Last little climb up. Very hot but less than a mile before 3-mile shady descent to parking lot along Bear Gulch Trail. Watch for hikers and equestrians. 

I had a fantastic run! It was hot (mid to upper 80s) but the shade helped and the first part was the worst, allowing me to get the hot part out of the way early. I nailed my salt, hydration and nutrition, allowing me to have a great run despite the heat. I had a great time and felt awesome all the way through. Could have definitely run 2x as far. 

As I was descending, I stopped and snapped a picture of the view. The entire run was very scenic and shady.

Wildlife seen 

(Pics shown below are to help with identification. They are not my photos):

2 turkeys

2 spotted towhees

1 blue-tailed skink

1 cottontail rabbit

4 western fence lizards 

1 Nuttall's Woodpecker

Several butterflies (1 Western Tiger Swallowtail, 1 cabbage white, and 1 orange sulphur butterfly each)

several California Sister butterflies (my favorite!)

several small, electric-blue narrow-winged damselflies (Vivid Dancers)

several dark-eyed juncos

amazing reference: Wunderlich 

lots of flora too: eucalyptus, oak, bay, redwood trees, manzanita, ferns, monkeyflower, Western vervain, purple thistle.

2 groups of equestrians. several clusters of hikers below the Meadows. 2 other trail runners (1 on each side above the Meadows). 

Enjoying the Ride

 As I prepare for today's long ride in the heat, I am reminded to stop and smell the roses. I see so many beautiful things on my workouts. Here are some of my favorites from the past few months:

Biking up Page Mill this spring, a coyote just calmly meandering by the road (near Palo Alto Foothills Park). And deer in the distance!

Mustard grass on the side of the road (same bike ride).

Below are pics from an 8-9 mile run at Windy Hill Preserve in Portola Valley (spring).

So much to say... (Tri for Fun-Rancho Seco, Cal Tri Sonoma, Woodside Ramble)

  I feel like time is flying. The workouts keep coming. I'm on cloud nine but haven't had much time to post. My days are composed of wake up, eat, workout, eat, sleep, workout, sleep, repeat. I love having summers off. I've been doing 3 swims, runs, bikes and 2 weights weekly with daily stretching and naps. I feel great and am in good shape. I work hard mentally not to beat myself up or compare myself to where I was 10 years ago. I'm doing this for health and happiness. My goals are consistency and sustainability. My big finale this year will be Santa Cruz 70.3 (Sept. 10th). I'm ready. I'm excited. During my workouts, I try to slow down and enjoy the experience. Running on trails is my happy place. Below are some of my favorite photos of workouts and races from the past 6 months. 

I won my age group! Sometimes, getting older has it rewards. This was the Olympic Triathlon in Rancho Seco near Sacramento (Tri for Fun) in June, 2023. I had a great time.

Getting out of the water (left, red-and-white jersey) at Cal Tri Sonoma (Guerneville) in late June. The swim was in the Russian River (Johnson's Beach). I did the Olympic. Bike takes you to Windsor (point-to-point) and is very scenic, winding through farms and wine country. I had a  blast. 

Half marathon in Huddart Park (Woodside Ramble) put on by Inside Trail Racing (awesome events)this winter. I love running here and do so often. It's peaceful and in the mystic redwoods. It's only 20 minutes from my home. I did several (about 3) trail half marathons this season (so far). They are always wicked hard with lots of climbing (at least 2,000 feet). They always kick my ass, but I love the trails and the experience.

Kicking Butt and Feeling Good

I have been nailing my workouts lately and feeling strong. I feel like I've hit a sweet spot of gaining fitness and enjoying the process. Here's a recap of what I've been doing lately:

Sunday, July 9

Bike Hut Challenge with Alan. We parked at the top of Skyline and descended 9 miles to the Bike Hut and then timed to see how fast we could go to the top. I had a blast! I had never done this climb (2000 feet) on fresh legs before. It was chilly and misty, and I maintained a sustainable race pace the whole way, coming in at about 1:01. I counted 89 banana slugs.

Saturday, July 8

0.9 mile swim around the pier in Santa Cruz at Cowell's Beach by the Boardwalk. I met with the SVTC and Water Dogs for the first time. I'm trying to form some workout buddies to keep myself motivated. Such a friendly, inviting group of people. Water temp was 58 degrees, but I adapted after a few minutes, thanks to my wetsuit. I swam a little too close to the end of the pier, causing sea lion to drop in the water and come after me barking. This definitely made me practice my race pace! I also got a little sting from a jellyfish (probably a sea nettle) on my right wrist. I proudly showed all who would listen the little beaded welts in the shape of a tentacle on my wrist all afternoon. Good times. Definitely will do again.

Pier at Cowell's Beach, Santa Cruz

Water Dogs just before our swim.

One week ago, my dad and his friend took me mountain biking in south San Jose around Calero Reservoir. Fun and challenging (about 14 miles). We've really been lucking out with nice weather! Lots of little butterflies and a few lizards. My dad can still kick my ass on the mountain bike!

Still Going Strong!

 I realize it's been about a year since I posted, but this time is different. I've worked out almost every day since the last time I posted, gained a ton of fitness, and shed 20 pounds! I've been racing successfully and feeling very healthy and fit. I recently joined the Silicon Valley Tri Club and am excited to be making new workout friends!

This morning, I met up with the "Water Dogs" at Cowell's Beach in Santa Cruz. It was early, which means almost no traffic. The water was calm and a balmy 58 degrees. My wetsuit and ear plugs protected me from the brunt of the cold, and I quickly warmed up and found a comfortable pace as we made our way around the pier. I soon found myself in the back, as expected, but I didn't mind. I'm used to swimming by myself. At the end of the pier, I paused to take in the view. It was serene as the morning sun reflected off the glassy water and the fog in the distance began to lift. Too close to the sea lions in the pier, one barked at me and jumped into the water, headed in my direction. Warning heeded, I quickly continued swimming. The group was waiting for me on the beach by the Boardwalk when I exited the water. It was a lovely, must-be-repeated experience.

Yesterday, I enjoyed an 8-mile run through the Redwoods in Huddart Park. I was worried since it had been awhile since I had run that far. Surprisingly, I settled into an easy pace, bracing myself for the grueling 4 mile slog up the switchbacks towards Skyline. It was hard, but not too hard. My feet felt like springs, and I focused on keeping the momentum, bouncing from foot to foot as I trotted short strides up the steep hills. The wind began to sing through the trees, and I noticed a thick mist up ahead. Soon, it began to rain big fat droplets, pinging off the branches around me. Surprisingly, I did not get wet. I saw a large banana slug outstretched on the wet path beside me, antennae curiously outstretched, probing. "Hello, friend!" I called out. I rarely see banana slugs on the east side of Skyline so I took it as a good omen. Soon, I was cavorting down the final 3 mile downhill stretch back to the car, my favorite part. I took my time, wishing it was longer. What an incredible run!

Keep on, keeping on. Lots more to post, including:

Bonking and redemption Pescadero Coast Loop Ride

Lots of races!--Stanford Treeathlon, Tri for Fun Olympic in Rancho Seco, and Sonoma Olympic (Guerneville) as well as some fun trail half marathons--China Camp (several times--the ankle grabber) and Woodside Ramble.

Stanford Treeathlon (March 2023)

Redwood Shores. Very cold (air temp 50 (maybe) and water (52). Swim was cancelled as a result. Bike flat and fast but boring (several out-and-backs). flat and fast 5k run. Long wait time between transition closing (7 am) and my race wave start (10 am).

 

Santa Cruz Olympic Tri (September, 2023)

I love this race--consistently professional, well-organized, fun and fast. 

Swim: about a mile from the Boardwalk to the Pier. 

Somewhat of a run from swim exit to transition area (1/2 mile?) but I do it barefoot. Some wear shoes, strategically placed at the swim exit. 

Bike: 40k along Hwy 1 and very scenic with gorgeous views of the Pacific to the west. Course is rolling hills. Weather is usually very pleasant (60s-70s). 

Run: Flat and fast 10k with scenic views of the ocean.