Seattle Triathlon
posted by
Dana C
12/05/2010
Seattle Half Marathon Race Report
Seattle Triathlon
Team
I’ve run the Seattle Half Marathon several times over the past 10 years. I’ve always viewed it as a “fun run”, never really racing it, but rather, enjoying it as an off-season long run after a long summer of racing triathlons. This year, I approached the race much differently, as it was my first real race since Logan was born 18 weeks prior. This is my story of training for, and racing a half marathon after having a baby (the cutest baby EVER, in my opinion  !
Before Logan was born I had a pipe dream of running the Seattle Half. I thought it would be a stretch, but maybe, if my body cooperated, I could pull it off. So, I went online and searched for free training plans, hoping that I might find a plan that somebody else had used post-partum. Unfortunately, that specific training plan did not exist, but Hal Higden’s plan seemed to be just fine! I started out with his intermediate program, but learned that a LUNA teammate was using his advanced plan, so I switched over so that we could do our long runs together.
I started running 4 weeks after Logan was born. I didn’t take a watch with me, and put no pressure on performing in terms of speed or distance for 4 weeks. I tried my best to listen to my body, and there were some aches and pains along the way while my joints adjusted—mostly my knees and hips.
By October I started feeling pretty good, and started following the Hal’s training plan. Once I had worked up to 7 miles for my long run, I decided that I could and would do the Seattle half, and I suddenly became determined to do it in under 2 hours (which would be a course best for me.. . no pressure, right . Also around this time, Logan started sleeping much better. For a brief two week period, he even slept through the night (woke up once at 5 AM to eat, then back to bed until 8!). Unfortunately, that didn’t last. He came down with a cold near the beginning of November, and his sleeping habits digressed to waking up 3 times a night. That put a bit of a damper on my motivation, but thanks to Carrie (LUNA teammate), I still made it to all of our long runs, which is key to making it through a long distance race (IMO).
All in all, the training went well. Chris was home for paternity leave all of October, which gave me freedom to run whenever I wanted/needed. In November, I started taking Logan to the childcare at the gym. I did all of my speedwork on the treadmill, which was new to me, and I think actually served me well. It kept me honest in terms of pace, and helped me to really push myself in a structured way. I also worked out a “baby swap” with a couple of other moms, so they’d watch Logan while I went for a run, and I’d watch their little one while they ran, or ran errands  I also took Logan on a couple of easy runs in the jogging stroller. Some days that worked, and others, i ended up carrying him hoome in the Ergo!
Alright, enough about training—on to the Race Report!
I woke up at 5 AM Sunday morning, a little nervous about the run. Logan didn’t have the best night of sleep, and I was a bit tired, but the excitement of the race got me going! I had my peanut butter and jelly sandwich, a cup of coffee, fed Logan, and was out the door waiting for Carrie and her family to pick me up by 6 AM. We arrived at the Seattle Center at around 630, found a primo parking spot, and had time to burn. We finally got out of the warm car at 700, used the potty, and positioned ourselves at our start locations. At this time Carrie and I parted (she’s much faster than me .
Oh yeah—did I mention I forgot go bring my Garmin watch?! The Garmin has been my ultimate crutch in training and racing for the past couple of years, and I was a little nervous to run without it. Oh well! In order to achieve my race goal time (under 2 hours), I positioned myself in front of the 2 hour pacers, and vowed not to let the pacers pass me! In retrospect I probably should have stayed with the pacers for the first 10 miles, and then picked up the pace near the finish, but. . . it all worked out in the end
The first half of the Seattle half marathon course is delightful! I love running through the holiday lights downtown, and along the Lake Washington waterfront. Much of the first half of the race is downhill. . . but the second half is payback! I quickly settled into a pace that felt comfortably fast, like my pace runs had felt during the 12 week training program. At the half marathon mark, my time was just over 1 hour clock time, which I assumed would be just under 1 hour chip time—right on my mark! I realized then that I would have to maintain my “comfortably fast” pace up the hills of the second half of the course—but I was feeling strong and thought I could do it. Right around this time I opened a Cliff gel, and I ate it slowly over the next mile (it’s hard for me to get them down!). I knew I would need the energy for the upcoming hills. First hill—Madison! Last time I ran this race, I walked this hill but this year I powered up it, and I felt great! I had forgotten that there’s a short downhill segment between Madison and the Interlaken hill, and I enjoyed every step of it, before beginning the trek up Interlaken! I actually really enjoy Interlaken. The grade is not steep, the vegetation is pretty, and at this point in the race, there always seems to be so much camaraderie. It’s really quite magical. I continued to feel good running up Interlaken, and at mile 10, I picked up the pace a bit. I tried to pick up the pace a little more each mile for the last three miles, and pushed it hard to the finish. At the finish line, I felt like I’d used all of the energy that could muster, and was pleased to see the clock time of 2:01, which I later learned would equate to a chip time of 1:59:20. Mision accomplished!
All in all, it was a great race, and I don’t think that I would do too much different. I’m even tempted to say I raced better without the Garmin. .. but i know that I can’t give it up for good! I wonder if I should have stayed with the 2 hour pacers at the beginning. It would have eliminated the guessing game of how I was pacing myself, but I liked having the flexibility of running the downhills faster than my goal pace to make up for the slower uphills.
I think that having Logan has made me a more efficient athelete. I feel that I all of my workouts need to have a purpose now, and I really need to make them count—mostly out of the guilt of leaving the baby at home, but also because I just don’t have as much leisure time as I used to. That being said, I enjoyed a nice leisurely Sunday morning run with the Chix this morning and it was fantastic
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Quick Tip
Join a group, stay motivated.
We’re all in this fitness thing together. One surefire way to stay motivated is to work out with a friend or join a group, like a local team LUNA Chix, that meets to run, cycle, swim, whatever. Not only is more fun to exercise with some pals, it also gives you a sense of obligation to get your butt out the door on even the nastiest days.
Drinking while cycling.
When you’re on the bike, 12 ounces of water every half hour is a good rule of thumb, so make sure your bike has room for a couple of bottles. For longer rides where you’re not planning to stop (woo hoo!) you’ll want to kick your gear investment up a notch with a large hydration pack.
For long races, change is not good.
For an endurance race like a triathlon, fueling well is essential, but DON’T eat or drink anything during the race that you haven’t already practiced with during your training. Think of long training sessions as “race simulations” for your fuel plan on the big day. This will help you avoid indigestion and “potty issues”.
Triathlon fashion tips.
While having a lot of clothing options is great for a weekend in Vegas, in a triathlon you really want to shoot for something you can wear throughout the race to make transitions as easy as possible. Tops and shorts specifically designed for triathlons are a great choice—they’re made to go into the water, on the bike, etc.
To clip, or not to clip…
Clip in pedals are a better choice for power efficiency, but they can be a bit intimidating for newbies. Go with flat if you are really uncomfortable, you can always switch to a clip in pedal later. If you do get clips, it should only take a few rides to master how to quickly twist your foot out.
Turbo charge your run.
If you always practice at the same pace, you’ll always run at the same pace. You need to do intervals if you want to get faster. Start with 30 seconds hard every five minutes and work your way up to five minutes hard and five minutes easy. Play AC/DC, Jack Johnson, AC/DC, Jack Johnson…
Running requires patience.
If you are really new and running doesn’t come naturally to you (and really, it doesn’t come naturally for most of us!) start with a combination of running and walking. Run for four minutes, walk for one. Keep repeating this until you get to 30 minutes and then add in longer phases of running the next time you work out.
Building endurance for a triathlon.
If you are ready to try a tri, each week of training you’ll want to do one longer workout in each sport, to build up your endurance.
Be kind to your knees.
Running on dirt trails provides the best cushion. Concrete is the worst because there’s no shock absorption. Asphalt is somewhere in the middle. Choose wisely if you have problems with your knees.
Running cadence.
85-90 leg strikes per minute (count on one leg) is what you want to aim for to work on improving your running speed and time.
Be a stronger swimmer.
To improve your swim performance, practice rotating from the hips, and dragging your fingertips on the recovery. Use a kickboard to focus on strengthening your leg. A pull buoy and paddles can help you work on your arms.
Land with your foot flat.
If you land on your heel when you run, you’ll put a lot of strain on your knees. Landing on your toes strains your calves. Land with your foot flat, and more importantly, land it under your body for good momentum and shock absorption.
Let’s get this (cycling) party started!
Looking for a group to ride with? If there’s local LUNA Chix team in your area, you’ve already found a great way to connect with other women who ride. You can also find out about groups at your local bike shop, in cycling magazines, or just ask other cyclists—they usually know.
Glide out of your wet suit.
Wet suits can leave nasty hickey burns on your neck, and really, who wants to explain that? Before a long swim, lather your neck and ankles with Body Glide and you’ll be much more comfortable while swimming and get your suit off with ease. Plus, you won’t have to show up at work the next day looking like you’ve been mauled by a vampire.
Sign up.
Another great way to stay motivated? Enter an event. Whether it’s a charity ride for a cause you really care about or a competitive race, having a goal to work towards can really give you that extra push to pull on your workout gear and go.
Riding with turtles and hares.
Whether fast or slow, ride with people you know! It’s more fun that way. Fast friends will push you a bit more, which is great if you’re prepping for a race, and you can draft off them on big climbs. If you’re the quick one, get out in front and give your less experienced friends a break!
Wait!
Have you checked your tire pressure and brakes? Did you give your bike the once over to make sure nothing’s cracked or otherwise out of whack? OK, now you can go.
Chasing those elusive zzzz’s.
Hard-core trainers will tell you that 8-10 hours of sleep a night, plus a daily nap, is optimal while training for a big race. Back in the real world, those of us with busy jobs or little kids can only dream about this much. Shoot for as many hours as you can and stick with a consistent schedule—quality rest will help your muscles repair and protect your immune system.
If your knees are sore after a ride…
It could be that your saddle is too low. Try putting your saddle at a height where your knee is soft, but not locked at 6 o’clock.
Cycling time, optimized.
If you have an hour or less and want a good cycling workout, crank it, sister! You can go high intensity by hitting steep hills hard or by going out with a riding group that challenges you speed-wise and hanging on as long as you can. If you’re feeling really feisty, get out in front and “take pulls” every chance you get. Just don’t forget to warm up for 15 minutes first.
Keep those hands where they belong.
On your bike’s handlebars. Road cyclists don’t use hand signals much, aside from pointing out hazards like potholes or rocks. It’s also polite to indicate a turnoff. Otherwise, give a yell if a car is coming or if there’s a need for a quick stop.
Let your bike do the work.
When riding off road, your bike should be moving more than your body. And unlike road cycling, you’ll need to use your upper body as much as your legs to absorb those bumps. And don’t forget to look ahead… that way your body will have a chance to anticipate changes in the terrain, like that tree.
Recovery rocks!
Tired muscles need a little TLC. Massage is great as a recovery aid, and working out extra hard is the perfect excuse to indulge. Yoga is also wonderful for increasing flexibility and focus. Distance runners can benefit from 8-10 minutes in an ice bath. If you are brave enough to take the plunge, have a tall Starbucks on hand.
Say no to saddle sores.
Think only cowboys get saddle sores? Nope, they’re also a problem for cyclists. Finding the right bike saddle can help, but if you ride long enough, you’re occasionally going to end up with a sore butt. A good chamois cream can help soothe those sores, but many bikers swear by a cow utter cream called Bag Balm. Who cares as long as it works!
Getting drafty.
Cyclists are drafting when they line up behind one another to conserve energy. The rider in front breaks the headwind, those behind get a break. Mastering this move can be tricky: the closer you ride to the person in front, the better the draft, but you also risk a pile-up! While learning, stay at least three feet away from the tire ahead.
Building tri strength with “bricks”.
A “brick” is a workout where one activity is directly followed by another (a bike ride + run, for example.) Training this way 1-2 times a week is a great way to gear up for a triathlon.
New to the dirt?
Go out on easy unpaved roads or wide fire trails with a more experienced friend who can show you the ropes. Relax your arms and legs, and let the bike do the rest. And remember, there’s no shame in getting off and walking for a stretch if the terrain gets hairy.
Dust off that road bike.
Been a few years since you’ve cycled on the road? Before snapping on your helmet, take your bike to a local shop for a safety tune up. At minimum, have them check tire pressure, brakes, the chainring and gear shifts to make sure everything works and that all connections are snug. Now you can feel the wind on your face without worrying about your brakes giving out!
Shape up for cycling.
A hour long ride once or twice a week is just about right for a beginner looking to get her legs (and butt!) in cycling shape. And if you want to enjoy that post-ride high all day, set your alarm and head on out there when the sun is coming up.
Climbing with conviction.
Positioning yourself for a big climb can be tricky. Common mistakes are leaning too far forward, putting too much weight in the hands, and straining your quads. Lean back a bit so you’re centered over the saddle, let your glutes and hamstrings do some of the work, and go easy on those handlebars.
Aching arches in the morning?
Most likely it’s Plantar Fasciitis—an inflammation of the tissue along the bottom of the foot that connects the heel bone to the toes. Caused by increasing your running volume too quickly, bad shoes, or poor foot mechanics, this annoying injury requires some TLC, ASAP. Slow down for a few days, do some stretches and apply ice. And see a doctor if there’s no improvement.
Training for open water.
There’s no black guideline in the ocean. To prepare for an open water swim, practice in the pool with your eyes closed. (No cheating!)
Surviving the inevitable tumble.
If you mountain bike long enough, there will come a time when you will dismount and tumble unexpectedly. The good news is that most crashes happen at low speeds, either when clipping out or on switchbacks. But if you are really moving, let go of the bike, tuck your arms and legs into your chest and try to “roll” with one shoulder in and your back to the ground.
Pain while running means one thing: STOP.
A mild pain can turn into a major injury over the course of a single run, so listen up when your body says “ouch!” Most problems can be alleviated with a few days rest. If you still feel bad after taking a break, it’s time to call the doc.
Time to go shoe shopping.
Running 300-500 miles is the perfect excuse for a new pair of shoes! Once you’ve gone that far, they lose their support, shock absorption and the wear can mess with your foot biomechanics. Might as well throw in those new wedge sandals too—you’ve earned them.
Lycra or baggie shorts?
Well, that depends on whether you are casual girl at heart or like showing off that booty! Some mountain bikers like the non-racey, looser look of baggie shorts off road, but there is one caveat: when you are bouncing around coming downhill, they can get stuck on your seat.
Try a bike ride.
When giving cycling a try, the objective is fun! Borrow a bike, keep it under an hour and don’t let your Lance-obsessed neighbor talk you into some crazy 100-mile loop. Bring a helmet, water and LUNA Bar in case your energy flags. Also important: a portable pump, tube and repair kit for flats that hopefully the more experienced friend you’ve invited along knows how to use.
Cycling chic.
Beyond the obvious helmet, no cycling woman’s wardrobe is complete without a pair of tush-friendly chamois shorts, a lycra jersey, gloves and sunglasses to deflect bugs. Any kind of soft-soled athletic shoe will work for flat pedals, but cleats are a must if you clip in. A light jacket is a great accessory for colder climates, as is a safety light when riding after dark.
Stop that stitch!
While the cause of the always-annoying side stitch is up for debate, deep, full belly breathing can help chase it away. Namaste!
Buying a mountain bike?
Before hitting the shop, ask yourself how you want to ride. If you just want to have some weekend fun in the dirt, a bike with full suspension will ensure maximum comfort off road. A more light-weight cross country bike is best for climbing and racing. And if you like tearing it up in the mud, disc brakes are must!
A bike that fits.
Like your favorite black bra, a bike performs best when it’s fitted specifically for your body type. Many pro shops offer this service, so check in with your favorite local outfit to find someone who can take measurements and help make the proper adjustments to your bike.
Saddle up your bike.
Just like a too-soft mattress can be bad for your back, a too-cushy bike saddle can be bad for your butt. Flat and slightly wide is best, with a women-specific slot up the middle. (Trust us on this one—you’ll be thankful.) It doesn’t hurt to check out what the pros use—they definitely put their tushies to the test!
Tart up your transition towel.
Triathlon transitions can slow you down big time if you’re wandering around like a doof looking for your stuff. Buy the loudest, brightest towel you can find (think 80s neon) and park your gear near an obvious signpost in the transition area. Even if your mind is still rehashing your last leg, you’ll be able to transition quick.
Ah, the simplicity of running gear…
Not much is needed to get up and running. Good shoes are essential, of course, and a running specialty store can help you with the best fit for your foot type. You also might want some socks, shorts and tops that can help wick away sweat to keep you cool. Add one iPod for cool tunes.
Fueling for a ride.
Carbs are what you want—about 30-60 grams of carbs per hour, depending on your weight and pace. This can either be in solid or liquid form (try a LUNA Bar or some Clif Shots) but be sure to eat before you are hungry. Forgetting to fuel means you’ll run out of gas mid-ride and have to call your roommate to come pick you up in her car. Embarrassing.
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