Can an Average Runner Become an IRONMAN?

Audaciously...I'm thinking, "YES!"

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Is it really Week 1??!

September 8, 2016 by Amy Riley Leave a Comment

Is it really “Week 1” ??!

Sunday – 90 minute run that I wanted to get int in before church so the family could have the free afternoon together. Asked the running moms group if anyone wanted to run at 8am. (I haven’t ran with them in so long! Miss them!) Yes! Ran with Marrianne and Allyson. Then I had about 50 minutes to finish up on my own.

At one point I had a side stretch on the left side and I felt a little something in my right knee. Nothing major at all, yet aware that its challenging to try to work through stuff on both sides at once.

I’d been thinking over the last week about having a MAT (muscle activation technique) session to ensure my left glut muscles are fully on because my left hamstring is sometimes a little achy, and I believe it’s due to left glute muscles not firing. I’ve resisted going to a MAT session because so many remedies – stretching, foam rolling, riding on a bike – all of which I’ll do a LOT of prior to the run during the race – can cause a muscle to turn back off. And, I’ve been running like this perhaps for a while so maybe my body has made mechanical adjustments. Just doesn’t seem worth it.

Yet, with this experience on the run, I decided to make a chiropractor appointment this week. See if there’s any ART to do to work up build up on the bands leading to the knee or release any pressure in the back. Whatever. First 1 appointment. Felt good to decide. = 90 minutes

Monday – Off. Well I thought I was off, then in the evening I was looking at my calendar for something else and saw the workout I was supposed to do. Dang it! How did I miss that? Ugh! It’s 7pm when I notice, not doing it then.

Now I’ll have to pack and work out on my day and a half trip this week. Shoot, when I so enjoyed not packing for a and doing a workout on last weeks trip.

Tuesday – Swim – 4 x 5 minutes. Start off fast and settle into pace each time. Felt good, felt like I could settle in each time = 20 minutes.

Biked 30 minutes in cycling room, tried to keep it at a pretty steady effort, light multi-taksing.

Ran 30 minutes. (Yesterday’s workout!) = 80 minutes

Wednesday – Figuring out what time to get up. (I can’t wait to be done with this mental figuring out!!)

Swim: warm up 5 minutes, 6 x 50m (so 1 minute, 15 seconds), cool down 5 minutes… so allow 20 minutes.

Bike: warm up 5, 5 x 2 minutes, cool down 5 minutes… so allow 25 minutes.

Run: warm up 5 minutes, 5 x 1 minute, cool down 5 minutes… so allow 20 minutes.

Allow 90 minutes. So… Get shuttle at 7:15am, finish workout by 6:45am. Start at 5:15am. Set alarm for 5am. Ugh! Smiling, yet annoyed I missed Monday workout!

 

I have many people to thank

September 5, 2016 by Amy Riley Leave a Comment

amy and amyAs I round out a year of Ironman training, I have many people to thank for their support.

Impressing me today are…

Betsy Sobiech, Harris Elias, Amy Butts have shared their bike expertise with me, have come to Madison to do a triathlon, were with me for my first loop on the IW course, have not laughed at me when I’ve not unclipped and have fallen over, have taught me to change my bike tires, etc, etc, and now…Are volunteering on the Ironman course and will support me (& others!) throughout the day. I’m tearing up as I type this.

It’s one thing to have a personal dream, it’s quite another thing to go all out for another person’s dream!!

#impressed #inspired #amazingfriends #amazingsupport

 

 

Week 2 – Enjoying the Taper!

September 3, 2016 by Amy Riley Leave a Comment

ironman water bottleSunday – Chicago Triathlon was fun! See more here.

Swim 17:40
Transition 1: 7:53 (includes approximately ½ mile jog)
Bike: 54:29
Transition 2: 3:37
Run: 27:55 = 1:51:31 minutes

Monday – Off. Got a massage!

Tuesday – Swim session: Warm-Up: 250 continuous,  Main: 200, 2 x 100, 200, 2 x 100, 200 (200s at RPE 4, 100s at RPE 7 to 8). This felt quick and easy. Took about 40 minutes.

Bike 60 minutes in cycling room at gym. Warm-Up: 10 minute RPE 3, 40 minute RPE 7. Cool Down: 10 minute RPE 3. I just tried to push the effort in the middle some. = 100 minutes

Wednesday – 90 minutes of cycling, did a 60-minute class in the middle of this. Did some intervals and hills and at end of class did different components in quick succession. Fun class. Feeling strong. = 90 minutes

Thursday – Off. Travelled without any workout clothes. It was great! Didn’t pack workout clothes, no water bottle, no running shoes, no gels, didn’t search for a nearby lap pool, don’t even give a shit if the hotel has a fitness center!

Friday – 40 minute run. Outside, great temp. Strides every 5, starting at 10 minutes. Run went by quick. = 40 minutes

Saturday – Amy came with me to the gym! Met at 6:30am , got 2 lanes in the pool and I swam 45 minutes continuous. I was jealous of her variety in the next lane as I saw her kicking and varying it up.

Then to cycling room. 8am to 9am class. Instructor comes in and says he’s do the longest hill he’s ever done in a class. Sorry Amy! And he said it was in honor of Amy Riley doing Ironman Wisconsin the next weekend. Yay! Cheers for me! (I eat this stuff up!) He also mentioned it was my first Ironman on one of the toughest Ironman (IM) courses. Whew!

A gal in the glass showed me her IM water bottle. I gave her a thumbs up. What I should’ve and could’ve said was, “I’ve seen your Ironman water bottle and I’ve been jealous of it for quite some time!”

Enjoyed the class. Walked Amy out afterwards and returned for the 9:15 to 10am class. Then added on to get to 3 hours. It’s nice to notice that the cycling classes full and easier than it once was.

Feeling humbled by the support and enthusiasm of my friends and family.

The countdown is on and I certainly feel it. It’s amazing to me that other are tuned in as well. = 225 minutes

TOTAL = 555 minutes = 9.25 hours

  • Swim – 58 minutes = 10%
  • Bike – 429 minutes = 77%
  • Run – 68 minutes = 13%

Chicago Triathlon!

August 31, 2016 by Amy Riley Leave a Comment

Chicago Triathlon

I wasn’t all that excited about doing this event. I had just wanted to be done with all events a week ago and be solidly on the taper, worrying about far fewer logistical details.

Day dawned and I wasn’t that jazzed. I was feeling “eh.”

I was also feeling like I was cheating. I got up at 7 am for a race. When can you get up that late for a race??! Left the house by 7:30am on my bike and headed down the lakefront path. Would I find transition easily??

YES! So simple! You bike right on down the path and smack into transition. Got set up, chatted with others, then I went to the other side of transition and watched the Olympic distance athletes coming on and off the bike course. I called and chatted with my husband telling him I was now getting pretty excited about doing this event.

I hung up, hung out a little longer and then started heading back toward my bike setup.

A volunteer hurried up. “Miss, transition is closed! You need to hustle.” Well shoot. I thought we had to get in between 6:30 and 8:30, not that we had to get out! Yowzers. Grabbed my goggles, swim cap and wet suit and hustled out. (Well, not exactly, I couldn’t get out one end, “you better exit the other end”.) Walked over, couldn’t get out the other end and volunteer walked me back again and busted me out!

Then start the 20ish minute walk to the swim start. Shoot I was going to eat something else – oh well. Now the sun is coming out dang it, I don’t have sunscreen on and now I’ll burn in the next hour. I started looking for solutions. Saw a Dad putting sunscreen on his kids. “Can I use a few sprays?” Sure! “Is Mom racing?” Good for her! Thanks so much! People are great. Ah, now, now longer worried about being scorched before the race even starts.

Then I saw the “clubs” area. I walked past. Oh, Chicago Tri Club is in there! I headed on in, introduced myself, talked some AND helped myself to one of the Kind bars they had on hand! Nice! Being part of the CTC is great!

But no water. Where could I find water? Another CTC person saw a tent awhile back. He’d walk me there. He wanted water too. It’s all working out!

Got back in plenty of time to get in line and start putting on that HOT wet suit. Good gravy it was warm waiting for the start.

Glad to get in the COLD water! I set myself up smack dab in the middle of my wave.

When we took off, there was some frey. I dealt with it fine. Breathed to one side for awhile, as I jockeyed for position. There were actually a couple times when I got a little aggressive to move between the 2 ladies in front of me. At one point a gal kept swiping me down my right thigh – just petting me.

Once there was a ka-boom (kick) right in front of my face. That jarred me a little. And, I kept going. Pushed myself to start bilateral breathing pretty early on. Couldn’t settle into it as soon as I wanted. Yet did eventually.

I also just had to accept that it continually felt a bit chaotic, it’s hard to get into a flow or rhythm as you’re sighting from time to time or getting bumped! We could also hear the spectators lined up lakefront just a few feet away. As we approached the end it got busier again. I needed to find my way through and found it helpful and calming to switch back to breathing on one side again.

There were steps out of the water and folks there to help us. I felt wobbly on my feet – even after only that short time in the water! Took just about a dozen steps to get my feet under me – then started jogging with my wet suit pulled own to my waist.

Jogging lake side on the red carpet with spectators lined upon my side = feeling badass! I’m a triathlete now!

Felt good running to transition. Flowed through transition as planned: took wetsuit off outside of transition, put on helmet, then did feet (shoes and socks), then gloves and glasses. Another spritz of sunscreen and out.

Run to mount like, clipped in and headed up the ramp to Lake Shore Drive! Ride was fun. Kept a decent clip. Ended up only averaging 16.8 mph. Thought it would’ve been more than that. Oh well. Felt strong. Passed a good number of people. Not that many passed me – yet the few females that did all seemed to be 46! Darn, why are the fast ones probably in ‘my age group’?! Laughing at myself.

Easy bike course, mild hills. Into transition. (I’m not good at running off the bike – so I didn’t much.) Change head gear. (To visor) Change shoes. Another spritz of sunscreen. Start watch. I’m off.

Wow. It’s a lot hotter not on top of that bike! We started off on a stretch on the grass and it felt kind of sauna-ish. Whew. Just ran what felt like a comfortable 3 mile pace! Passed quite a few people here as well. Ran around the Shedd and up the hill. I liked this route. Turn around was more than ½ way through – I love that mentally. Pretty quickly I was to 2.5 miles. Okay, finish strong! Gasp, another hill, OK, pace well. Then finished around corner. I went as fast as I could. Fun!

This went well!

Long walk back to transition. Okay, that’s a good cool down.

Packed up. Biked home. This race exceeded my expectations!

And, even though it was not the swim challenge I will be presented with, I feel ready for the swim.

Mission Accomplished!

chicago triathlon

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