Snake

Today, I set out to break my time up Snake (a steep 1.5 mile climb up to Skyline Boulevard in Oakland).  My first attempt was just last week and I really went for it from the start, but then lost steam at the top (shooting for under 10 minutes I barely made it in under 12:30 - Oyoyoy!).

Today I was determined to try a new strategy.  I held back the reigns for the first half of the climb (up to Colton) and then really let loose on the last quarter mile (after Thornhill).  This strategy paid off as I shaved 45 seconds off my original time (11:34).  This made me particularly happy because I'm now barely hanging on to the tenth spot out of all the women who have climbed that segment on strava (woohoo!).




I'm already pumped about improving my time next week.  Here are my ideas!
1.  Climb with cleaner lines (cut corners smarter and make straight shots up the squiggles)
2.  Use a nasal decongestant strip (an experienced cyclist recommended this to me for getting more oxygen into my bloodstream - still need to try it!)
3.  Start attacking the hill from Shepard Canyon downhill (this is a little cheap as a tactic, but it will bring my average speed way up if I can get a running start into that first steep climb)
4.  Sprint - slow to fast - sooner (Instead of gunning it and having to back off later, steadily build speed from Thornhill up to 15mph and then stand up to sprint all the way through Colton)

Ohhhh can't wait to do this again!

Swimming Milestone #1

Timed 100 @ 1:45ish.  I can also tell the difference between fast and slow in the pool now.  So yay for that.  Haha.

Swimming is by far the area of triathlon racing that I stand to improve the most in a short period of time.  The first real milestone actually may have been a few practices ago where I actually felt like I was *swimming* instead of *not drowning*...  My goals have progressed each week and now just about every time I get in the pool I feel like I'm getting more comfortable and faster (which is the goal - ha!).

Lately, I've been practicing a method called Total Immersion (the site was recommended to me by Coach Chris at the OTC Mills swim workouts), which the basic gist I've gathered is as follows:
1.  Relax the recovery arm (high elbow, but fingertips almost drag along the water's surface before dropping into the water)
2.  Emphasize feeling the surface area of the arm catch the water at a target point in front of shoulder
3.  Kick once at the same time and with the same leg as the entry arm upon entry

Now, this last point is what has helped me the most with my anxiety in the water.  If ever I feel scared like I might drown I just go back to this rhythm (kick and stroke same side just once together!)...  This really helps my body calm down.  I'm not sure what it is about this that actually works, but - for some reason seriously I have no idea why - it calms my whole body down and gives me the confidence I need to keep going.  If my kicking is frantic and I'm gasping for air, I just go back to this easy rhythm (kick and stroke on the same side together).  It brings my heart rate down immediately and I'm able to focus on other things like relaxing my neck and catching the water and rotating my body to take breaths.  Anyways, I'm definitely learning a lot in the pool.  I'm starting to crave harder workouts, but I know I still just need to hit my stride...

CFO Endurance Running Clinic

On Saturday I went to a running clinic to get more information about the pose method from a coach who has been running the track workouts for OTC since March (Aaron Castillo).  He had some good things to say and some drills that helped the group get faster and possibly prevent some injury.  There was ten of us and we all had a really great time and learned a lot!

Here's what I got out of it (hopefully I'm not butchering the ideology too bad - haha!):
1.  Relax upper body completely (this is a huge challenge for me IN LIFE not just in running)
2.  90 degrees arms (pocket to chin) with loose fists
3.  Pull knee up vertically on recovery
4.  Foot strike directly under center of gravity

Here's a picture of me running using the pose method:

Apparently, it's supposed to be "good form" that my entire body is in the air... and I'm pretty sure it's bad form to run with your eyes closed no matter what.  Eyeye - haha!  :)

New Kicks

So.........  This year my right foot has been plagued with injury.  First, the achilles tendinitis in January, then this turf toe in April.  The injuries have led me to do web research on running mechanics, physical therapy, and............  gear!  Yay.  Getting me properly geared up to run has been a collaborative effort to say the least.  Haha!

On my birthday weekend, Uncle Richard was in town from Philly and Sarah invited us to all hang at her place.  So, on Friday we packed up Billy's panniers and rode bikes to Marin!  It was 90 degrees in Oakland and - I swear to God - subzero in SF, but we made it there safe and sound for a non-stop fun-filled weekend at Sarah and Dennis' place.  My Uncle Richard (who ran the Boston Marathon at 50 and has trained for and competed in plenty of other races) gave me a ton of good advice about running shoes and he even did a some research for me.

Well, not more then a few days later, the Moor's birthday gift arrived in the mail...   Of course, the first thing that came to mind was "Yayayay!  I can buy new running shoes!"  In a matter of days I was ordering these babies online.  I used the list Uncle Richard developed for me to try them all on at Road Runner Sports (they fit for new kicks).  So - here they are - the Mizuno Wave Inspire 11 and the Saucony Kinvara 5!

I feel faster just looking at them - hahaha - thanks, Marilyn and Bill!  The best mother-in-law and father-in-law on earth!