Wildflower Race Goals (and WWW: April 17)
The first race of the season is a week away. I’ve done what I can do training-wise. I’ve put the work in — hopefully it was enough. Depending on what my race goals are, I can rig it so that it is! Ha!
I mentioned in my last post that Greg’s Sea Otter race goal was not to win or necessarily place high in the rankings. It was to work hard. He considered this a “B-level” race and he successfully achieved his goals of working his race legs to prepare for Wildflower this coming weekend.
So, what are my race goals for Wildflower?
- Sub-30 minute swim. I hesitate to write this. I was solidly on track for a great swim this year before the rotator cuff injury. I worked hard on my swimming all winter and even had a great first (and possibly only) pre-race open water swim. My time last year was 0:30:36 and I really want to break the 30-minute barrier this year.
- Faster transitions. My transition times last year were horrendous at 4:40 and 2:12, respectively. Admittedly, it’s a long run up the boat ramp from the water to the far side of the transition area… but I am clearly not being as efficient as possible once I get to my spot. Maybe I should practice this week like these guys?
- No walking. Before you write me off as a pussy, let me explain. There are actually people who RECOMMEND walking the hills on this course, saving their legs for the flat and downhill sections. This is not my run strategy. I tested both approaches in my training over the last three weeks and I shaved 2:30 off my run time by running all the hills (even though my lungs were burning and my HR was nearing danger levels the first time). My problem is this: my tendency is to leave everything I have out on the bike course. This is a hilly run course — 518 ft of elevation gain over 6.2 miles — and it is very exposed. My race starts at 10:35 AM, which will put me on the run course around 12:30 PM. My goal is to run all of it.
- Finish sub-3:00. Last year’s official race time was 3:00:07. I’d really like to come in under the three hour mark and I think it’s possible. If I plan to shave a couple of minutes on both transitions AND the swim and the run, this is doable. Right? Tell me my math works. My bike leg was very good last year at 1:29 and my cycling has been inconsistent this year. I don’t know that I can expect to do much better than that this year, especially since one of my goals is to leave enough for a strong run. I hope my savings in the other areas are enough…
It’s scary for me to write these down. I have created a space that can be filled with disappointment by saying it out loud. Greg suggested that maybe I’m sand-bagging and I should be more specific on Goal #4 and shoot for an overall time of 2:50. But he also said it’s up to me based on how I feel. I’ll tell you how I feel right now: tired and injured. And accountable.
Weekly Workout Wrap-up
Sunday: 21-mile bike ride + 3.5 mile run
Monday: Bike — hill repeats
Tuesday: 5.25 mile run
Wednesday: 20-mile bike ride
Thursday: 1600-yard swim + errands on the bike (10 miles) + chiropractic
Friday: OFF
Saturday: 34-mile bike ride
In a clinic Kari said too many people make the mistake of not pushing hard enough on the bike leg so they ‘had something left’ for the run. Stand a lot towards the end of the bike leg to prepare the legs for running. They are telling me that I can have a crappy swim and still make up all the time on the bike leg since it’s the longest leg of the course. I say kill it on the bike and you’ll break 3 hours.
Good luck!!
Good luck this weekend. Can’t wait to hear the results. Are you practicing the transitions? It seems kind of funny to picture.
See Molly swim. See Molly Bike. See Molly Run. Go Molly Go!