What's Next?

One of the biggest questions I have been getting lately is....

what's next?

It's been a hell of a year so far. Some familiar things (5k, 5k, 5k, 5k, 15k, 13.1, 26.2), sprinkled with some new things (30k,  A Relay, A Duathlon, Sprint triathlon, and Half-Iron distance triathlon). This has kept me busy, and anything but bored. 

I really feel like mixing things up this year has been really good for me both mentally and physically. My recovery time is quicker than before, I generally feel stronger and in better shape than before and mentally my stress-control has been amazing. 

As of this point, I have one more "big" goal race this year. Wineglass Marathon. This doesn't mean I am not running other races, actually I have 5 races between now and then (See Races, Paces & Places) and that might go up one more. It's no secret I love racing I actually used to race much more but I have gotten smarter about planning them over the years. But Wineglass is the goal, a PR would be anything less than 3:21.

I have a tentative plan I will be following, but as always it is subject to change- I don't do cookie cutter training plans. I believe in adapting as necessary, to how I feel, to what my schedule is like and to just life in general. This works for me, very well actually....BUT I'd like to stick as closely to this plan as possible, I believe it will give me the best results. 

The plan itself is a combination of a few different plans. The concocted plan has a base from Advanced Marathoning, some additions from Run Faster, Running Tough as well as some personal favorite workouts of my own.

It's  pretty straight forward; my miles are going to be higher than I have done for my previous 5 marathons, and there will be more "pace specific" runs/workouts which will help me build a stronger Marathon Pace base. I also plan on keeping up with the cross training, I noticed a significant difference in my running while triathlon training-- the cross training was making me able to put more miles in, without the damage to the body.

Is there a plan for after Wineglass? Yes, to have FUN! I'll run plenty of races I am sure of all distances but more than anything I am looking forward to a few months of running without a reason (aka not officially training). I have a few races in mind but nothing too crazy, this will give me time to focus on other things (like road tripping with Heather to watch Hollie kick butt at NYC).  I think that will make for a really relaxed few months, and then hit Boston training hard when the time is right!

As for triathlons--I may do another smaller one this year, and I may not. I'm not leaning one way or another, I simply just don't know if there will be time. 

To answer a question I have gotten a lot this past week, yes I will be doing another half-iron distance triathlon and yes I will be doing a full Ironman- NEXT YEAR. The plan right now is Musselman 70.3 again, and Ironman Cozumel in the late fall of next year. This has been the plan for a while, and I see no reason to change it. Although part of me has considered an earlier IM, as I like the thought of having at least one IM in my maiden name. Something about hearing "Laura Anderson you are an Ironman", although if Cozumel is the first one I do, I will be more than happy hearing my married name as well (we get married in September of next year). 

What about you, WHAT'S NEXT?

Do you share ALL of your goals?

Mussel-Weekend

I'm still processing some race thoughts, but I do have some general things about the weekend for you :)

After my last post on Friday, I worked and then headed out of town to get the fun started. I rode out to Seneca Lake with a friend of mine since John left earlier that morning.

It was an afternoon of friends and fun at the MicroMussel Triathlon- a very short triathlon involving costumes and tricycles (or in our case....a moving dolly with a fake plane on it). John and Corey dressed up as Goose & Maverick from Top Gun, and had everyone laughing the entire time. Truly a great way to start the weekend off in a fun way!

Me and my Maverick- he's way better than Tom Cruise!

Saturday was the Mini-Mussel Triathlon (Sprint Distance). John and I were volunteering, and a few of our friends were competing. I spent the first part of the morning at the "mount line" yelling at athletes not to get on their bike until they were at or past the line. It was a great place to be as I got to see all my friends as they started the bike, and cheer for others as well. Once people started coming in from the bike, I moved over to the "dismount line" making sure everyone got off their bikes before the line. More yelling and cheering but I was having a great time, and again it was a great place to be so I could see everyone! Volunteering the day before my race was a great way to get inspiration and motivation, and to see logistics of race location!

My Job was making sure everyone go off their bikes before the line- I also made sure to yell "have a great run" to as many as possible. They thought it was a good idea to give me a megaphone(haha!), I used it for a few minutes but it was heavy to hold and I also helped people grab things they dropped at dismount (shoes, water bottles, bikes etc) so I was better off without it.

Being at the"dismount line" is where I first learned of "the accident". One of the faster cyclists to come in, asked me if I knew what the name was of the person injured on course. I said I did not know, and he sternly told me to find out: there was fear in his voice. My friends were standing near me and heard the whole thing, they ran to the volunteer tent to make sure they knew there was an accident on course. They knew- and it wasn't good. After that, many people were asking me questions about it as they dismounted their bike. They all had to ride past the accident site, seeing ambulances and crowds of people and blood. I can't even imagine how hard that would be to see, emotional and scary for sure. Then later on, the questions turned towards family members cheering near me "has so & so come in yet?"-- everyone was worried it was a friend or loved one. 

After I was done at my volunteer post I walked around talking to my friends who had finished, and spent some time helping at the volunteer tent. I had heard bits and pieces more about the accident, but nothing definitive. Everyone was on edge, it was like being in high school all over again- rumors were flying, the bad news was that it was actually as bad as everyone was saying.

 I actually left to go get some "me time" as my nerves were building for the race the next day. I went back to John's parents on the lake and practiced mounts/dismounts by myself before heading to packet pickup and the pre-race meeting. 

I got all my gear ready for the next day 

Saturday night was spent at the house with all of our friends. Carb-rich dinner, some wine and good company; perfect way to unwind the night before the race. They have been doing this for Musselman weekend for a few years now, and I was happy I was able to join in the tradition. I also spent a little time on the hammock outside, trying to unwind and mentally prepare for 70.3 miles.

We did find out more information regarding the accident as the night went on. The man, who was a Rochester native was pronounced dead after being transported to a local hospital. An SUV had ran out of gas and was parked as far over on the shoulder as possible, the cyclist had collided into the back window. This is the first fatality in the 10 year history of the race. Sadly, we can't look and analyze exactly what happened, we will never really know-- and at this point it doesn't change anything. The victim, his family and friends are definitely in my thoughts and prayers.

Brief Article here

It was hard not to think about it, it was also hard not to let my parents find out about it.  I had sent them an email with links to maps, race website and my time estimates for them as they were going to be there Sunday. The last thing I needed was my mom to find out someone died on a 16 mile bike course when I was going to be on a 56 mile course the following day. I didn't want her freaking out the entire 3 and a half hours I was going to be on the bike. Did it scare me? you bet; but I have that fear every time I ride, accidents happen and the best we can do is just be aware and ride as smart and safely as possible.

Sunday was race day for me (recap to come this week), overall it was a great day. I survived my first 70.3! I had fabulous support crew of family and friends, and the race staff/volunteers were just as amazing. I can't say enough good things about Mussleman races- Jeff Henderson and his crew(including my friend Amy who is the volunteer coordinator) do an amazing job. From the different race options, mass volunteers, amazing swag and sponsors, pre-race meetings that are fun & informative, "green" race characteristics, all of it makes for a memorable weekend. Congrats to them for 10 years and cheers to many more! I already have next years race on the calendar...more volunteering and more racing!

Me and my #1 fan and team mate after finishing yesterday! :)

What did you do this weekend?

Cyclists- what are your riding fears?

Finding motivation at IM 70.3 Cuse

I'll be the first to say that training can be hard. 

We put in long hours, hard workouts, push ourselves to exhaustion--

because we love it. 

Don't get me wrong: I don't love not being able to get out of bed in the morning, having to take ibuprofen and wear compression gear like a job...but I do love the thought of pushing myself to that point.

This past weekend, I was struggling with frustration and emotions. 

I had to keep reminding myself why I am tri-ing

Not every workout is going to be great, 

and your motivation will fluctuate...that is life.

Training for Musselman 70.3 has been no exception.

There are days I love it, and days I struggle.

But either way, I still keep the goal in mind and keep pushing forward.

There are days I doubted my ability to even complete my first triathlon, but I did it.

There are days I doubt my ability to complete 70.3 in a few weeks.

But then there are days it just clicks.

The workouts come together, slowly but surely my confidence has been growing. 

Do I think I will podium? Not a flipping chance & I am A-OK with that!

Do I think I can make my time goal? Possibly.

Do I think I can finish? You bet your ass. 

This past weekend I went and cheered at Ironman 70.3 Syracuse.

It required a super early wake-up and a semi-long drive but it was worth it.

My friend Katie came from California to compete, as well as some local friends that were doing it. 

These are all people who have done nothing but support me, encourage me and being there for them was the least I could do.

The weather was brutal; ungodly heat, blazing sun with little to no shade, and it's already a hard course to begin with.

Early morning, before the parking was completely full

Transition

 I got oddly excited seeing transition....only a few more weeks until Musselman when I'll be in there getting all of my stuff set up.

Walking down to the swim start

 After the swim, we watched everyone get on their bikes and then Deb and I ran around for an hour. She wanted miles in and I needed time on my feet so it was a nice slow hour of running in the sun. Just having great company to talk to while doing some easy miles was much needed.

After Deb and I's run we went in the water with our running clothes on to try and cool off. My Saucony Run Lux II Shorts were dry super quick after getting out. Light material and hot day helped with that.

Deb's hubby Tom going through transition

Katie about to Dismount

 Being at the dismount line for T2 was extremely helpful. First of all we got to see everyone and cheer our hearts out. Secondly I learned A LOT. Just watching what worked and what didn't (lots of stumbles and falls) was huge. Transitions are going to be important for me to make up the time I am going to lose on the swim. 

How can you NOT cheer for this girl. She was hot and tired, and knew she was going to be slower than her goal but was still smiling. This was her second 70.3 representing QT2 Systems and she did amazing. Katie has always been motivating and inspirational to me, she is an incredible friend and athlete.

Baking in the sun waiting for everyone to come through... glad I wore my Saucony's to kick around in all day!

I owe Katie a ton right now.
Being there for her was easy, and one of the best things I have done in a while.
It was a reminder to me that Musselman is going to be hard, it's going to hurt and I can't control it. I can't control the weather or whatever may happen but I can control how I react to it. Learning to adjust and adapt is huge, and that might mean changing my goal for the race depending on how things play out. 

Just like that weekend I spent at races (but not racing), this was much needed.
Being around friends and athletes, watching every little detail trying to learn things I don't know, and just soaking everything in was huge.

Everyone has seen this...

Well I'm going to add a few things..

If you're looking for...
Motivation
Faith
Inspiration
Helpful tips
A fun day
Great company
Wonderful atmosphere
A boost to get you through training
Something to snap you out of a bad mood
A reason to try harder...

Go watch a marathon, or a half-iron....or hell...even a 5k.

So with less than 3 weeks to go now, I am feeling good.
My workouts have been decent-sticking to the plan.
I've been getting more comfortable in the water (not faster).
I'm really working on fine-tuning my cycling.
And well..running is running. My love.
I am mentally preparing myself, because I don't plan on throwing any temper tantrums during the race...if it isn't my day then fine but I'm going to finish anyways.

Tell me something that has motivated you lately?

MedVed ALS 5k Recap

On Sunday (Father's Day), I competed in the MedVed to Cure ALS 5k at Frontier Field in Rochester. This was my third time doing this race, and a course PR for me by over 30 seconds. 

The race itself is just amazing. It's always on Father's day and it benefits such a great cause. ALS aka Lou Gehrig's disease is is very debilitating motor neuron disease. All of the proceeds from the race go to a lab in Boston, MA that is undergoing research for a cure for ALS. There is always a ton of families there, and the race even honors that by doing extra categories "father/daughter, "father/son" etc.

The course itself is hard to run an actual 5k as there are quite a few turns considering it is only a 3.1 mile race. According to my records, all 3 times I have run this my distance has been 3.14 or more, I'm bad at tangent running apparently. [In a short race, an extra .04 or more can mean 10+ seconds on your time....that's a lot of time to add in a 5k]

Despite the turns there are some really cool things about the course. First of all, it's pancake flat which is great for speed. The best part of the race though is the finish. It is an "Olympic style" finish, you run into Frontier Field Baseball stadium, run around the field and finish on home plate. It's fabulous for runners to pick up speed running in the stadium but also great for spectators to watch the finish.

I did this race in 2010, in 21:40 and in 2011 in 20:00. I was unable to do it last year because of my broken foot, so I was really happy to be back this year. 

So onto this year....

I did a solo warm-up run, trying to shake things out not sure how I was feeling. I didn't want to set a time goal seeing as I haven't been speed training, so my goal was to use this as a workout. The weather was actually perfect, the sky was cloudy and a storm was brewing but the cooler air felt nice, as did the occasional mist that happened. 

Start of the race, I am a few rows back so don't bother trying to play where's waldo :)

During the race itself, I just kind of "set it and forget it" with the pace. I picked a few people I knew I could pace off and just kind of went with it. I felt like I was on cruise control and I was okay with that. Physically I didn't feel like I was really pushing it, but I knew that a PR wasn't my goal (nor did I think I was going to come close). 

I went out in a 6:05 mile and kind of backed off a little when I saw that, but still paced off the people around me. There was a girl near me who I tend to finish a lot of races around so I set the goal to not let her beat me. We stayed close through mile 2 (6:18) and then mile 3 I was able to pick it up a little more (6:13) and pulled ahead, definitely cruised through the finish with the last .15 being sub 5:30 pace. 

I was extremely surprised to see 19:24 when I crossed the finish line, that is technically my 2nd fastest 5k time. I ended up in 7th place for women and won my AG (which got my a fabulous gift certificate for MedVed Running Store).

Race outfit for the day was...of course +Saucony
Ignite Short, Ignite LT top

One of my favorite parts of the race though was getting to catch up with my runner friends Thomas and Mary. They are an amazing couple, that have always been amazingly supportive of me [Thomas and his son Zak ran the last 9 miles of the Rochester Marathon with me in 2011 when I was really struggling]. We hung out after the race on Sunday, eating snacks and just catching up on each others lives. Thomas and Zak both ran the 5k and won the "Father/son team time" and both also placed in their individual age groups. This family is one of the many amazing things running has brought into my life. I always refer to them as my "running parents" [we're not actually related], so seeing them on Father's day was special to me.

This was my finish of this race from 2011,
to this day remains as one of my favorite race photos. 

Is there a local race you like to do every year?

Do you have a "running family"?

Do you have a race photo that really means a lot to you?

 

Keuka Lake Sprint Tri (My first!)

Now that I have had time to sit down and really think about this race, holy cow I did my first triathlon! EEK! The race was held at Keuka College on Keuka Lake in PennYan, NY. This is particularly special to me because John and I will be getting married right down the road from here in 457 days (who's counting?). We stayed at John's parents house on Seneca Lake the night before, which made for a 15 minute morning commute instead of over an hour.

Warning this is long, but has lots of goofy photos...

I woke up around 4:45 to the sound of rain pounding on the house and the lake. I had 2 fears, 1.) that the weather would be crappy and make for a really hard first tri, and 2.)That if the weather was so bad that they would cancel all together (which I didn't want either..I needed the experience).

I made myself breakfast and ate it on the road, the weather was clearing up but I was still...ummm nervous? We parked and made our way to body marking outside of transition, and then I went in to set all of my stuff up. I met a girl named Kim who was right next to me in transition and we chatted for a bit which actually helped calm my nerves.

We made our way down to the shore for the long wait, my wave wasn't going off until 8:30. We hung out with friends and tried to pass the time, and keep me from freaking out.

Cheeseeeee

That's closer to how I was feeling. And John was standing on a slope, why I look like a munchkin.

ermmm, so I'm supposed to do what?

Swim
22:53
First open water swim 'race'. Placed myself in the back and just tried to go steady. Luckily never truly panicked, just a little. On straightaway back to shore going into the current I lost it. I probably swam a TON extra, I kept swimming into center and not to shore. I lost a few minutes here, at the very least! I got out of the water and was tired, it was a good thing I didn't wear a watch, because I was much slower than I even expected and mentally that would have been hard to see. I have so much respect for strong swimmers, even more so now than before...holy cow.

T1
2:50
Wetsuit came off pretty quick, I swam in my sports bra and tri shorts underneath and getting my tri top on was hard it kept sticking because I was wet. Note to self: just wear it underneath next time.

John even said after, that he thought I was taking my time and didn't seem in a hurry during transition. My reaction: "I was...that swim had me out of breath and I wanted to nap"...no nap for me but I did want to take a minute to collect myself. Took my time getting my shoes on and catching my breath and collecting my thoughts for the bike and the run.

I believe this is my literal "Suck it up buttercup" face. Deep breath, the "bad part" was over.

making my way to the mount line

Bike
47:23 (17.6 mph)
First few miles I felt super slow, but had no gauge on how slow since I went watch-less. I knew that the turnaround was going to be sharp to mentally I prepared myself for that, and the hill which follows it. The rain started, and it actually helped cool me off. I had a woman who would pass me and then slow down and block left instead of getting to the right, it was annoying and she did it multiple times. Finally I made it through the turnaround and decided to just hammer up the hill past her and NOT let her get me again...she didn't. I was really proud of how I handled the hill and definitely cruised back much faster than I started. Two things I noticed on the bike, I've gotten more confident and stronger on the bike since the Du in April, and I didn't spend the whole time going "just get me to the run" which was awesome. I had 34th fastest bike time for women and 3rd fastest for my AG, I was making up plenty of ground after the swim!

Aparently I am SUPER intense on the bike. ha!

Making one of the last turns, this might be the first point in the bike when I WAS actually thinking, just get me to the run. I was ready to be on my feet! But it wasn't because I was tired or hated the bike, I was actually really excited at this point, because I knew I just had to get off my bike, and do my favorite thing (run) and then I would have survived my first tri!

Thanks Joe for this shot! I was just lifting my right leg up to do a rolling dismount.

T2
46 seconds
Since I don't clip yet, T2 was easy. Rack the bike, drop the helmet, grab my race belt with bib and go. No need to collect myself during T2, I was more than ready to run! I had the fastest T2 split for all women (it really helps not changing shoes, and the fact that running is my favorite so I want to start it sooner!) I did forget to take my bike gloves off before running out of transition, so I took them off while running and stuffed them in my shorts, true story. haha!

Off the bike and ready to rack it and run!

Run
21:13 (6:51)
Again, this was hard because I never knew at any point how fast I was going or how far I had gone. It felt smooth and easy though on my legs. I slowly picked people off and found myself passing more and more as time went. It was clear that running was my element (not that I doubted that). I really like that my favorite and strongest event is last, it really helps me mentally knowing I can finish strong. I ran the 2nd fastest 5k time for all women and I was pleased by that.

gloves in hand...about to be hidden in my shorts.  :)

Joe got me running through right before the final chute! :) Thanks for coming out and cheering!

1:35:05
The finish chute was fun, I was smiling ear to ear and I even did a little jump in the air when I saw John and his friends cheering for me. Hearing my name called across the line by Mary Eggers was amazing, talk about a true inspiration. I did it, my first triathlon and in a decent time (by my standards).

Time on clock is not mine, my time was 1:35:05

Oh...19th female and....1st in AG.:)

I don't know why it doesn't show up here, but there was a straight line of mud spray down my back from the rainy bike portion! And for the record, I was totally in love with my body marking. I'm like a child, give me a permanent marker and I am happy. It's the little things.

Fueling for the day: PB&J on bagel thin for breakfast. No coffee, yep you heard me right. (this wasn't planned, but it worked out). Handful of EnergyBits before heading down to the swim. A few swigs of gatorade during T1, water and 1/2 Clif Shot Gel on bike (gels are really only option on bike), and nothing on the run. Lots of post race ice cream though.

My Gear for the day: Wetsuit, TYR goggles, Saucony Triathlon shorts, Zoot Tri-top (was too big, but good news is that I treated myself on Monday and ordered the Saucony fitted tri-top that I have had my eye on!), Felt ZW100 road bike, Bontrager Helmet, Saucony Kinvara Socks, My old racing flats (which are being replaced with Saucony A5's within next few weeks), Road ID, Saucony Speed run Visor (didn't end up needing, but it was in trans. just in case), Bike gloves, Sunglasses.

Thoughts:
Had I swam what I thought I was going to, I would have been top 10, but I don't want to play the what-if game, it's pointless. So instead I'm going to play the "I will be in the water at least 3-4 times a week for the next 6 weeks before Musselman 70.3 Game" (much more fun of a game, don't you think?)

I would definitely do this race again, beautiful area and it is even more sentimental to me because John and I are getting married on Keuka Lake next September!

Do I have the tri-bug (everyone told me I would after this)....maybe a little...but I can't decide if it's the tri-bug or just the "I know I can do better bug".

Every race (including running) should have your AG marker on your calf, totally awesome knowing when I pass someone if they are in my AG or not. Although the whole USAT "age" thing is odd. For those of you who don't know, in the tri-world your age on race day is not necessarily the age you go by. Your age is determined by what your age will be at the end of the year. Therefore because I turn 26 in a few months, I was considered 26 and not 25 on race day. USAT: making athletes everywhere feel older than they are. 

I'm a little on the fence about calling myself a triathlete after this. Yes I did a tri, but I guess I just don't feel like one yet, maybe once a do a few more. I felt the same way after I did my first marathon a few years ago. I didn't necessarily call myself a marathoner right away, I ran one but was that enough for ME? That's a personal thing though, it has nothing to do with any thoughts of "doing one doesn't make you one" that is not the case at all. Its a personal and emotional thing, I'll know when I feel comfortable calling myself one, because I will feel like one. And right now I feel like a runner "trying to tri" and not a runner and a triathlete.

I'm so lucky to have had John there with me and supporting me. His support of me and knowledge about triathlons made me feel so much more comfortable as I took a new step. Also made me feel less bad about the fact that I left my engagement ring at home (for fear of forcing the state to drain the lake had I lost it in the water).

Okay, I know that was long and most of you probably aren't reading this. But good news is I can look back at this down the road and see EXACTLY how my first tri went :)

When did you first call yourself a runner/triathlete/marathoner etc? 

After one, or did it take you time to feel like that?

And in my true nature of diving in head first...this was my first tri..and 6 weeks (from that date) (a little over 5 weeks from now) I have my first 70.3 at Musselman! I signed up for it back in December, it's becoming much more real now! I know I can do it, going to get my swim time down too!