frenna — a triathlon training blog

it’s now about speed

by Ann-Marie on July 28, 2010

My 70.3 Ironman training was about endurance. Now that I am doing two sprint triathlons in the next 6 weeks, I am shifting to speed training. I am pretty relieved I won’t be doing any really long runs, bike rides or bricks for the rest of this season. My longest run will probably be 8 miles (that is, after the Blessing of the Fleet run).

The sprint triathlon is a 1/4 mile swim, 12 mile bike ride and a 3 mile run. It will take me less than 1.5 hours to complete. That’s five full hours shorter than the 1/2 Ironman. It is all now about speed. Don’t get me wrong, any triathlon distance is about endurance. I still need to have speed on the run after the swim and bike, so I need to have some endurance in my legs to keep up.

So, my training will consist of shorter (its all relative!) and faster workouts. I am looking forward to adding in more hills and stairs. And, my runs will end with a few miles at race intensity. I really do love the long endurance workouts. It is amazing how the human body can just keep going at a certain pace if it has the proper nutrition and hydration. But, I look forward to mixing it up a little for the next couple of months.

Today’s workout:

6 mile run at 8:08 pace

30 minute open water swim (very choppy!)

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Quiet ride

by Ann-Marie on July 27, 2010

The view from the bottom of the hill

I love my hill bike workout. I headed over to Swan Point Cemetery (they allow bikes). There is a perfect 2 minute hill there, way in the back of the cemetery that brings me to the edge of the Seekonk River. It is beautiful, serene and quiet. The perfect place to do an intense workout! The shot on the left is the view from the bottom of the hill. It takes two minutes to ascend the hill. I did it 12 times and rode home.

Today’s workout:

45 minute strength workout at Punch

1 hour hill bike workout

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Ah…rest day.

by Ann-Marie on July 26, 2010

Just restin’.

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Kraig’s Ironman Video

by Ann-Marie on July 26, 2010

My brother-in-law Kraig Jordan created a hilarious video from the RI 70.3 Triathlon:

http://www.vimeo.com/13647350

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Photos from the 70.3 Ironman

by Ann-Marie on July 26, 2010

The official ASI racecourse photos:

And, some photos taken from the racecourse by my cousin Brian:

And, Nancy took some photos from the course (mostly swim):

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70.3 Amica Ironman Re-cap (video!)

by Ann-Marie on July 25, 2010

I decided to do a video re-cap of the big race. See below…

RI Amica 70.3 Half Ironman
July 11, 2010
Results:

Time: 6 hours 15 minutes
Overall Place 638 of 1222
Age Group (45-49) : 18 of 42
Results: Ironman

My cousin Brian took some fab photos along the race course.

And, I will post more race photos soon.

http://www.vimeo.com/13626461

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Beauty and the bees

by Ann-Marie on July 25, 2010

A scene from today's ride

I love biking on Aquidneck Island. Here’s a shot from today’s 2 hour bike ride. Most of my two hour ride is filled with beautiful scenes like this.

But, biking has its downside. Besides the obvious challenges of flat tires and spills, there are bugs. Lots of them. I am often traveling over 20 mph and when human and bug collide – it hurts. I haven’t swallowed a bug this year, but I have come very close. The real worry is the bee and horsefly sting. Today it was bee vs me and the bee won. But, being a lover of all living creatures, I hope he lived after he sank his stinger into my ankle.

Today’s workout: 2 hour bike ride

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