Master's Workout - 4/30/2009

Coach went a little crazy with the workout this morning . . .

• 12 x 25 on :30, :30, :20
• 8 x 50 kick IM order on some interval
• 12 x 100 Pull on 1:40, 1:40, 1:35ish
• 12 x 50 kick on :55 (this is when I started counting the yardage)
  
• 16 x 50 swim on :60 - odds all out, evens recover (I did about 4 and got out)
• 6 x 75s something or other
• 8 x 100s
• And, then another 1200 yards that I can't remember.
  

Workout yardage: 4750
My yardage: 2600

Not a lot of yardage today, but that pull set was tough. There were 10 minutes spent agreeing to compete in a swim meet if Coach will swim a workout with us. :-) We will see what happens.

Master's Workout - 4/28/2009

I'm going try and post my workouts again. I want to see if I'm getting any faster.

• 12 x 25 on :30, :30, :20
  
• 10 x 50 kick on :55 (trouble making those, turned into a 500 kick)
• 8 x 100 on 1:40 (oof! Did 4, took a break and did 50 of #5, then finished the set.)
• 4 x 100 IM kick
• 10 x 75 drill on 1:30
• 3 x 100 pull: 1 - Fly/Free, 2 & 3 - Back/Free
• 2 x 100 will 4 pool lifts at the deep end.

Total yardage: 3200

Big Sur Marathon 5K

Team Johnson headed out at 6:10am from Santa Cruz to Carmel for this morning's event. We made a real effort to take pics, so here is the photo blog.


Sara and I stretching with the help of tall and sturdy Caleb.


At the start. Aren't dad's fun?


And, we're off!


This was my first run since the Vineman Showdown a few weeks ago. For most of the event we ran for 1 minute and walked for a minute. Dad and Cabe can walk as fast as I jog.


Beautiful views!


Our shirts got a lot of comments. :-) "Go Team Johnson!" "I love your shirts!" They were a big hit. But its time for some short sleeve Team Johnson shirts for the summer.


More views and Team Johnson.

For the last half mile Caleb used his long stride and broke away to the finish. Sara tried to catch up with him and finished a few minutes later. Dad and I stuck together and ran in together.


Sara's big finish!


Dad and I coming in. It's doesn't look like it, but we are running. Good job on the running Dad!! We finished in 47:26, meeting Dad's goal of under an hour.

I can't believe that I am about to type this, but I think I'm getting the hang of this running thing. I'm ready to work up to running for an entire 5K. Wait, who typed that?

We had a great time and loved the location and are toying with the idea of doing the marathon relay. We will see what the year holds . . .

Pet Peeves of the Fast Swim Slow Bike & Run Triathlete

1. If you aren't a fast swimmer don't start at the front. You don't see me hogging the left when I'm on the bike.

2. Please look around you when you reach the mount area. If you see someone ready to go, don't stop in front of them to mount your bike.

3. If you finish your triathlon and decide to pack up your stuff in transition and go home, please don't stand in the middle of the run out with all of your stuff. Some of us are still going. Yep, that was me screaming, "excuse me!" at Showdown.

Thank you,
The fast-swim-slow-bike-and-run-triathlete

2009 Vineman Showdown Race Report

I did this event with my bff Heather and dog/tri buddy Molly. Heather and I headed up to San Rafael at 9am for the race which started at 2:30pm. We got there at 10:15am, just a tad early. So, we headed out to drive the bike course. We had heard that the course was nice with rolling hills. For some reason I pictured straight road with gentle rises and descents. Um, hello, we live in California. We headed back to get a good parking space and pickup our packets.

We headed out to test out the bike route. Heather did the whole route. I didn't want to wear myself out so I did a long hill I had noticed on the drive just to see how my bike handled. On the way out I saw Molly coming back from driving the bike course. We fueled up, set up our stuff in transition, and went away to rest.

Waiting:

Heather following coaches orders.


I thought it sounded like a good idea.

Warm-up:
Damn, that water was cold! I wished I had arms on my wetsuit. Didn't swim the whole course but stayed in the water and swam around while the 3 waves ahead of me started.


Courtesy of Jen super-spectathlete!

Swim:
Messy swim. I could not get away from people. Very cloudy water couldn't even see the feet in front of me. And, there is one +35 year old woman out there that really needs a pedicure. It looks like one of the timing mats for the swim didn't work. But . . . according to my watch: 7:15.22.

Edit: They fixed the swim time. Official time is 7:13.4!

T1:
Caught my breath, put on my shoes loose to avoid foot pain. Still a little stunned about the messy swim. Ate some Luna Moons. Headed out.

Bike:
Walked up the first steep hill. Heard someone crash behind me. Ouch. Glad I walked. Mounted up and headed out. A more difficult course than I expected. Side stitch for the first half of the ride. Lots of turns and hills and wind. But my killer new bike carried me up every single hill. :-D I asked the guys at dismount if they really thought my legs would work. They laughed and said we are about to find out. Started down the steep hill with shoes, but didn't trust my tired legs so I stopped to take off my shoes and went down in my socks.

T2:
Pretty basic. Took some time to drink. (I wasn't comfortable reaching for my bottle on most of the ride.)

Wun:
Started out with stairs. Stairs? Anyway, fairly uneventful. Stuck to my 2 min run/1 min walk plan. Felt pretty strong, like I could keep going for awhile. As I was heading in all the fast people were heading out. Many had parked in the overflow parking. (I'm so glad we got there early. I don't what I would have done if we had to haul everything back to the car.) Many were encouraging: "you can do it," "keep pushing," "good job," "lookin' good," "you are almost done!" Hearing this was encouraging and amusing. The long hill at the end was tough, but I ran when I was supposed to. Booked it to the finish line.


Image courtesy of Molly, who despite a tough bike was yelling me in. :-)

Finish time: 1:58:37

Not an ideal race but I learned a lot that will help me in the upcoming months. 1. Don't be so cocky about the swim. 2. I need to go train with the bike on some hills. 3. I can conquer the hills. 4. It's good to practice the course.

Best of all spending the day with my amazing supportive friends!

Getting ready . . .

I was having trouble packing for my first tri of 2009, the Vineman Showdown. I had planned to pack on Thursday but I discovered that it is difficult to pack when your clothes are still drying. Note to self: do laundry earlier in the week. (Why do we go to races in clean clothes only to get them all salty and sweaty?) So, I ended up packing today. Dude. We need a lot of crap for this tri thing. Here is a visual:

Swim Stuff:


Bike Stuff:


Wun Stuff:


Other stuff:

(for some reason I worry about losing my keys.)

Everything:


I hope we can get all of my stuff and all of Heather's stuff in her car tomorrow morning. :-)

Race report to follow tomorrow or Sunday.