Nothing Beats a Tri

Look at a stone cutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred-and-first blow it will split in two, and I know it was not the last blow that did it, but all that had gone before. ~Jacob August Riis

I've had some ups and downs in both training and racing over the past few months. In fact, the last time I updated my blog was back in April. I had just finished a half marathon and although I PR'd by 44 seconds, I still did not reach my goal of going under 1 hour and 30 minutes (official time: 1:30:26). Considering the fact that I can hold 5 minutes and 56 second pace for 3.1 miles, you would think 6:50 pace per mile for 13 miles wouldn't be so bad. Wrong! I had trouble getting into a groove, it was hot, humid, and I struggled. Here's a before and after:


Dad and I at the start of the Dismal Swamp Stomp Half Marathon.

Me in the medical tent at the finish. Thank you for capturing this moment Father.

I actually did this race back in 2009 at the age of 25 and ran a 1:36:44. Five years later, 6 minutes faster, not too shabby. Still, I think I'm capable of running much faster so my time was a disappointment. The only saving grace was that I came in 5th -- top 5 men and women earn prize money. After the race ended ...shout out to my Mom who did her first half marathon...my family and I went to the awards ceremony. After they finished handing out prize money to the top 5 and my name was never called my Dad and I were totally confused and didn't understand why people who ran minutes slower won money. When we asked the people in charge they went on to explain that the results were "age-graded". Basically they apply some factor to each participant's time based on their age. So even though I came in 5th based on time, I really came in 8th because someone older ran a good time for their age ... or something to that effect. Trying to explain this is starting to make my head hurt :-( Moving on, I was very frustrated. I am still frustrated. I feel like they should have done a better job of explaining this on their website and include the calculations that were used. I've also never heard of "age-grading" especially when prize money is at stake. One of the things I love about road racing is that you know exactly how you did and how you placed when you cross the finish line. If I had to wait for a race to end and then formulas applied to my time and age before I could find out how I placed, well, I just wouldn't race. And don't get me wrong, I think it's great for runners in older age categories to be given a chance at earning prize money, but isn't that what they have the "Masters Category" for??

To make matters worse, when my Dad left a comment on the event's Facebook page, they were very rude and unprofessional (exchange below). Needless to say, we won't be participating in that race ever again which is a shame because I really do like a lot of Mettle Events races.

Now to the fun stuff :) I did my first triathlon of the season last month. It was a very hilly Sprint Triathlon in Spotsylvania, VA - a 750 meter swim (slightly less than a half mile), 15.5 mile bike, 5K run (3.1 miles). Lake Anna State Park, while very pretty, definitely has a fair share of hills.

Time to head down to the Swim Start. Over 600 participants.

My first time racing in a wetsuit. Thanks for the birthday gift Mom and Dad!
I had a decent swim. Of the 260 women, I came out of the water in 55th. I was pleased with this considering how violent the swim was. I was kicked in the face so hard that I thought my goggles may have been permanently suctioned on to my face. 

Making my way to the first Transition.

I'll be honest with you. I tend to feel a bit disoriented after the swim. It usually takes me awhile to get my barings after having my head down in the water for so long and then having to stand up.

Here I am struggling to get my wetsuit off. I guess that's why they say you should practice these things before race day. I was in transition for a whopping 3 minutes and 16 seconds. Not good! I really wanted to ask the guy next to me to help me pull it off.

 

The mount. Now this was just ridiculous. I already have difficulties mounting the bike. Why would they make it uphill? I later spoke to someone who said they ran with their bike up the hill then mounted. Maybe next time.

Transition 2: After a hilly and difficult bike ride I was glad to be back.

My love, the run :) I'm about a mile from the finish line at this point.

This race tested me both mentally and physically. The distance was bearable, but the hills were not. Biking is by far my weakest leg so when I saw my speed drop below 10 mph on climbs I felt defeated. But I know if I can hang in there and just make it to the run then I can finish the race.

I ended up coming in 51st out of 260 women. Of course that is not what I had hoped for. I've been training my butt off. I've gotten stronger and I honestly thought I had a shot at top 20. But it was my first race of the season, third triathlon ever, and I still had the fourth fastest run split. Racing is great because it helps you identify your strengths and weaknesses. If nothing else, I learned that my swim is gradually improving, biking will be my biggest battle and needs to be my focus if I want to place higher, and running is my biggest strength and I need to take advantage of that in races.

Nothing beats a Tri

Road Warrior

I've been busy...

Sunday, February 23rd

I was hoping to break 18:20, but with the hills and heat (a random 70 degree day) I was lucky to get under 19 minutes. 

Colonial 5K
1st Female, 18:42
Can't complain about the first place prize :) Thank you Colonial Road Runners and New Balance!

Saturday, March 1st

The race that almost wasn't. Talk about pure luck. I arrived at Fort Eustis nice and early because I knew they'd be checking IDs and possibly vehicles before they let us on base. I watched vehicle after vehicle get in .. no problem. My turn.

 

Me: "Hello Officer"

Officer: "Good Morning ma'am. Licence and registration. Umm ma'am, do you realize your inspection sticker expired over 6 months ago."

Me: "WHAT!?!" (I wasn't even playing dumb...I honestly didn't realize it had expired.)

Officer: "..and I can ticket you...but I won't. Unfortunately I can't let you on base."

Me: "But I'm supposed to race in 40 minutes."

Officer: "You can park your car over there and walk in since you have your ID."

Me: "But I'll have to run a few miles to the starting line and I'll be exhausted before the race even begins. Will you stop me if I try to hitch a ride with someone?"

Officer: "Nope. Good luck."

 

Thank you kind, older gentleman that happily let me hitch a ride to the race. I hope I run into you at more races. And thank you to my co-worker and her husband who drove me back to my car after the race.

Ft. Eustis 10K
New age group record
I technically ran two races in one week with the 5K on Sunday followed by the 10K on Saturday. I thought I was capable of running faster but my body was clearly exhausted.

  

However, this was my first time under 40 minutes for a 10K so I left the race with a smile, a nice plaque, and no ticket. In case you're wondering, I went straight to Precision Tune Auto Care and got my car inspected..it passed ;-)

 

 Saturday, March 16th

This is when the wheels started to fall off. In fact, this is the first race in a long time where I considered dropping out. No joke, this was me by mile 2:

 

If you spoke to me after the race, I don't remember. I was out of it, exhausted, my brain was mush and my body clearly needed a break. I kept hoping I would feel better with each passing mile. It was only an 8K (approximately 5 miles) but I felt like I had to all out sprint the entire thing. I won't even post pictures from the race. I looked like hell! Just awful :-/

 

I was very disappointed in my time. I thought I was capable of running about a minute faster. But considering the level of competition I was proud to be one of the top 20 women out of 5,162 females. Oh and shout out to J&A Racing! I was miserable but they sure know how to put on a great race. Always organized, great competition, plenty of fluids on the course, cool swag, fun post-race festivities (I was too out of it to enjoy them this year but from past races I know they can throw a good after party). Once I quit pouting and overanalyzing I actually enjoyed a nice dinner and wine with a friend and got to watch some of the half marathon and full marathon the next day.

 

With a half marathon on my schedule for April I knew I had to take a short break from training. Well, I probably wouldn't have taken a break but my Dad talked some sense into me. I ended up going a few days with no running, only easy swimming and some indoor cycling. Once I started to feel recovered I slowly added a few miles of running in here and there.

 

Sometimes I wonder what keeps me going...why I keep signing up for races knowing how brutal they can feel at times..why I train for three sports (swim-bike-run)...why I let my body get muscular and slightly unfeminine! But then I think, how could I not do this. I have met soooo many wonderful people while out on a run, at the track, in the next lane at the pool, at the bike shop, and at races. I have made life long friends during the most random moments. I have met unbelievably talented athletes. I keep going because it has made me a stronger person both mentally and physically. It has gotten me through challenging times and it has forced me to take proper care of myself.

 

In closing (this is beginning to sound like a college paper), the half marathon I mentioned above has already happened but it deserves it's own separate post. I'll write more about it once my anger subsides and I no longer feel like going to war with the people that organized the Dismal Swamp Half Marathon. If you visit the Mettle Events Facebook page you'll probably see what I'm referring to.

 

Until then......

A New Year, A New Me (cliché but true)

How is it January 24^th already?!? Since my last post I have turned 30, spent a week in the Dominican Republic with my family, finally settled down in a new apartment, ran three 5Ks, and smashed my PR. Oh and my name is Sika Henry (again)… no more Sika Taylor. Talk about changes!

Since this is a running/triathlon blog and not a diary I won’t bore you with my personal life lessons, New Year’s Resolutions (I actually don’t have any), fears (not too many of those either) or regrets (learning to let those go). So let’s talk about running.

Holy PR! Did I really run an 18:26 5K last week?? Yes indeed J Did I think I could run that fast? Hell no! Well, actually, on a good day I thought I could run around an 18:40. But let’s rewind for a sec. Back in November I had wanted to get in a fast 5K and break my PR at the time which was the 19:33 I ran back in 2008 on a fast course in New Jersey.  The week before Thanksgiving the Colonial Road Runners Org was hosting the Virginia RRCA State 5K Road Championship – a USATF-certified, flat course in Williamsburg. Bingo! I signed right up. Result: 19:14 (6 min, 11 sec/mile pace) and 1^st Female. I was thrilled. But I was even more excited because I felt strong, like I could have run faster.

Then Thanksgiving came and went (wine, too much food, late nights), my birthday came and went (wine, food, late nights), Christmas came and went (Dominican Republic = Sun, wine, “all-inclusive” food, late nights).

Dad, Nile and I in Puerto Plata, Dominican Republic

We got a little sun. Can't you tell?

My 30th Birthday Dinner.

I won’t lie and say I was a bum and didn’t work out over the holidays. Quite the contrary. But I’m sure you know how easy it is to overindulge during the Christmas season. Plus your routine typically takes a back seat to family time, catching up with friends, and watching late night movies. May I add that all are worth it times ten.

New Year’s Eve I was back home and back to reality (oh reality *sigh*) so I decided to test my fitness and do a 5K on New Year’s Day in Hampton.  I was actually pretty nervous for this race. I felt like it could go either way. Result: 19:14 (6 min, 11 sec/mile pace) and 1^st Female…..BUT my GPS watch showed that the course was slightly long and it appeared that I went through the 5K around 18:52. I was a little bummed that I technically didn’t run sub-19, but I was confident that the next race would definitely be a PR.

New Year's Day  5K

Present time, sort of… Last Saturday I ran in another 5K, totally low key and small. It was cold, windy, and flurrying. But I had one thing on my mind, “break 19”. Result: 18:26 (5 min, 56 sec/mile pace) and 1^st Female.

18:26 5K

Do I think I can run faster… yes, yes, definitely yes. However, I know my times won’t be dropping off in large steady chunks like they have been over the past few months. And I’m ok with that because my long term goal isn’t to be a super fast runner (although it would be nice). My goal, my focus is on the triathlon. So for now I’m trying to strengthen my strength – running – and develop my weaknesses – the bike and swim.

Recently I’ve been asked what I would attribute my steady improvements to. It’s definitely not just one thing. I think it’s a mix of 5, in no particular order of importance:

1.       Triathlon training, specifically swimming. This time last year I couldn’t even remember what chlorine smelled like. Now, my car smells like a pool, my hair smells like I a pool, I have bathing suits dangling from hooks all over my apartment… yeah I spend a lot of time at the pool. And no I don’t just do boring freestyle laps for 20 minutes. I use fins and a kickboard to work on my kick. I use paddles to develop upper body strength. I use a buoy to focus on my stroke. I have to switch it up or it can get boring really fast! If you want to strengthen your lungs, practice controlled breathing, and give your upper body a workout, may I suggest swimming.

2.       Diet. No I’m not on a diet. God knows I don’t need to lose another pound. I’m moreso focused on the quality of food I put in my body, not the quantity. I cook about 90% of the time (now) versus eating out 90% of the time (before). I love making salmon, tilapia, crab cakes, or chicken with a sweet potato or acorn squash, and fresh vegetables, typically asparagus, spinach, or broccoli. I ALWAYS have breakfast. When I’m in a hurry I eat greek yogurt with granola or boil eggs or make oatmeal (steal cut) and throw in some chia seeds and flaxseeds. For lunch, I’m a salad person. I like to make a large spinach salad with cucumbers, sun dried tomatoes, avocado, candied walnuts, carrots, and cheese. I prefer a vinaigrette dressing, but if I need to add calories I’ll use ranch and throw on some chopped eggs. Throughout the day I snack on nuts (Almonds!) and instead of eating gummy bears and the like for dessert, I love fresh figs and various berries, especially blackberries when they’re in season. Strawberries with whipped cream is also a good one.

3.       Strength training, specifically core exercises. I’ve recognized that my abs and lower body muscles are a weakness so I try to incorporate crunches, planks, sit-ups on a medicine ball, and Russian twists into my weekly routine… I’ve noticed a huge difference. Plus I no longer look like I just left chipotle on a daily basis.

4.       Stretching = injury prevention. In order to train consistently day in and day out with no serious interruptions I have to be disciplined. I stretch every day. And I use a foam roller like it’s my job. It has made a world of a difference.

5.       Mileage. Around this time last year I was doing about 20 miles/week. I am now consistently hitting 35/40-mile weeks. I also do about 75% of my running on soft trails….drastically different from last year when I did 99.9% of my runs on the road/pavement. The benefits of running on trails are wonderful. Your body doesn’t take nearly as much pounding and your knees are grateful. Plus it’s almost like site seeing. I spot deer, turtles, various birds and I run into the cutest dogs. Oh and you don’t have to worry about getting hit by a car (huge plus) or have some random sketchy person yell inappropriate things out the window (another plus).

That’s all folks. I hope I haven’t bored you!

Next up….

·         Early February: 10K

·         Late February: 5K

·         Mid-March: 8K