I spent last Thursday, July 1st, getting various last minute items (gels, accelerade, spare tires, etc.), and then packing those items and more. The car was packed, with the exception of the bikes, which simply needed to be put on the rooftop racks. So, within moments of John’s arrival home from work, we (including Bella) were in the car and on our way.
We were headed to John’s family’s vacation home in West Halifax, VT, where we had married 10 years ago to the day. Isn’t it just oh-so-romantic to return there for our anniversary? Well, I guess it would have been if that was the reason we were going to Vermont. It wasn’t.
The weekend marked the last big push in our training, and we wanted hills. Awww, isn’t that just the most romantic story you ever heard? As my friend Courtney quipped, “Did you toast with a protein drink?” Close – Ovaltine! 
(Ovaltine is our post-workout recovery drink of choice. It works like chocolate milk, but has some extra vitamins & minerals. You can read an article from the Journal of the International Society of Sports Nutrition regarding the benefits of milk as a recovery beverage here. In addition to drinking it “straight” with skim milk, you can also use it in a smoothie with yogurt and berries. Yummy!)
So, what did the last push include?
Saturday’s Brick
On Saturday, we awoke early, packed our gear and headed to Brattleboro, VT to begin our long bike ride. We had gotten a route from a local bike shop (Brattleboro Bike Shop). The Three-State-Loop would take us from Vermont, into Massachusetts, then New Hamsphire, and back into Vermont. It was 32 miles. Our original intention was to do this loop three times. Perhaps a bit repetitive, but we don’t cycle up there often, and we weren’t completely sure where to go, other than some of the busier roads, which we wanted to avoid.
After doing the loop once, which was nice, except for the final 7 miles, which traversed a busy (and getting busier) road, John needed to stop in the bike shop for some chamois butter. The bike shop that had given ups the three-state loop was closed, but another one, Burrow’s Specialized Sports, was open. Once inside, the owner of the store laughed when we told him our intention to do that loop 2 more times.
“You must be from New Jersey. I can give you another, better, route if you want.”
We looked at each other: “Okay!”
He gave us a map, outlined the route (see the garmin map), and off we went, freshly chamois buttered and watered. This second loop was really nice, with steeper climbs and technical descents along winding country roads.
The climb up Leydon Hill was the longest, if not the steepest. It wound up and around the mountain side. Each time I came to a turn, I thought to myself, “This must be the end of the climb.” Once I got around the corner, I looked up to find that it kept looping up around the mountain. By the time I reached the top, I was grinning from ear to ear and giggling as I felt the push of my heart and the force of air through my lungs and nose, reminding me that I was alive. What a fantastic rush! (Based on the Garmin data, it looks like it was about a 3-4 mile climb.)
The more I climb, the more I realize I LIKE it! I can’t wait for the day when I think of the descent as my “reward” for the climbing. Right now, I still find the descents very technically (and mentally!) challenging. According to the Garmin file, we climbed a total of 3600 feet (compared with the 5300 feet we climbed on Placid’s course 2 weeks ago). Most of these climbs and descents were rolling, but in the main, the ride was more technical than the Placid course. And, that’s not just me-the-timid-biker saying it: John-the-former-BMX-racer agreed this route was technical.
We rode a total of 102 miles in 6 hours and 45 minutes (an average of 15.2 mph–my best yet for hilly terrain). Following the ride, we immediately put on our running sneaks and headed out for a 45 minute run. During the run, I got side stiches. Luckily, I think I know why. With the exception of the last two long rides, I drank accelerade or Ironman perform (the “official” drink of the ironman lake placid course) – and didn’t get side stitches.
My problem with the sports drink is the taste gets gross after 7 hours, you know? So, during the last two long rides, I drank only water, and consumed my calories from bars and gels. However, by drinking water only, I lost out on valuable electrolytes that are in the sports drink. While I take endurolytes (Hammer Nutrition’s electrolyte replacement pills), I think I also need a little extra from the sports drink. While the taste gets old after a while, that problem surely beats side stitches. 26.2 miles is a long way to go with cramps.
This experience illustrates clearly the vital importance of practicing – and experimenting – with nutrition. John and I have tried LOTS of different products over the past few years, and continue to change it up–sometimes on a race-by-race basis. Weather, hormones, time of year and so on impact which nutritional choices will work best. So, don’t be afraid to try something different in training. If it doesn’t work, that’s okay. Better in training than on race day.
My recommendation is to try products that will be available on the race course, which is why John and I drink the Ironman Perform and eat the powerbar gels. They aren’t my favorites. I much prefer a mix of Hammer products (gels & bars) and Accelerade. But, lipitor those products won’t be available on the course. If the race-supplied nutrition doesn’t work for you, that’s okay, too. You can always bring your own along for the ride and mix it with the race-supplied cold and fresh water.
Sunday’s Run in the Hills
John and I woke up early (again) to take advantage of the cooler morning temperatures for our long run. We decided we would do two different loops, that would allow us to pass back in front of the house to refresh our fluids and nutrition.The first loop was 11 miles, while the second was 9 miles, making a total of 20 miles for the day, with a total of 2,000 feet of climbing (compared with about 600 for Lake Placid). It would be our third 20 mile run in as many weeks, which is exactly where I like to be for marathon training. I’m a firm believer in the 20 mile run as the perfect preparation for a marathon. Of course, swimming 2.4 miles and riding 112 miles before the marathon may complicate things a bit ;).
As I started the run, I could feel my muscles and bones creaking. Wow – I had some tired legs from yesterday’s effort. So, the warm-up took much longer than usual. But within a few miles, I had what you might call a rhythm going. But, the heat had a different rhythm in mind. Within 20 minutes of running, I was already sweating from my kneecaps. Now, those who know me know I am an extraordinarily sweaty person. I sweat when I’m sitting still. But, even for me, sweating from the kneecaps is a bit excessive. While I don’t enjoy training in the heat, I’m coming to the realization that it is more than likely that race day will be hot one given the way this spring and summer has been. So, it’s important our bodies acclimate.
Both loops of this run took us up and down some impressive hills, along dirt roads. To keep our heart rates in check, we walked up the really steep hills, and then charged the downhills. This is perfect training for hilly courses. Yes, it can be painful to charge downhills. But, if you train yourself and work into it, then you can take advantage of gravity on the run, just as you do on the bike. The trick is to avoid blowing yourself going up hill, and to incrementally get your quads accustomed to fast downhill running.
This style of hill training pays dividends that training to run hard uphill only can’t fulfill (at least for me). John and I see it frequently on hilly run courses. Runners huff and puff their way up the hill, they pass us, and then find that they don’t have enough energy to take advantage of downhill gravity. Once you go anaerobic on the climb, it is difficult – if not impossible – to get that energy loss back. Keep it aerobic, stay conservative on the climb.
Gravity is our friend…
A more effective strategy is to run slowly or walk (depending upon length of the hill and its steepness), then charge the downhill with quick, smooth, short strides. Avoid heel striking on the downhill, and keep the strides quick and efficient. Don’t “brake” yourself. Trust me: On the downhill, you will pass every single person, and then some, who passed you on the climb. Of course, if you can climb hard and run downhill hard – you should! 🙂
During the run, I sipped Accelerade and water, eating a powerbar gel each hour. I had some endurolytes, but I needed more. And, I needed more fluid, too. We underestimated the heat, and with about 3 miles to go in the second loop, I ran out of fluids. Uh-oh! By the time I was within striking distance of the end of the run, I was stricken (yet again) with side stitches. How many times do I need to learn this lesson? One value of race day is that there will be aid stops every 10 miles on the bike, and every mile on the run. That will make it much easier to stay on top of nutrition and hydration. Long runs in the middle of nowhere make it challenging to find “aid support.”
The Celebration
“Hope that’s not all you did was train,” Charlene posted on my Facebook wall. While our training did take up a considerable amount of our time, we did manage to squeeze in different types of fun while we were in Vermont. After all, 10 years of marriage is worth some celebration. On the other hand, what better celebration of love is there than suffering together through almost 12 hours of training in 2 days?
As much fun as the sufferfest was, we thought we might do something different on Sunday afternoon.
We headed into Brattleboro to watch a Fourth of July Parade, which was quite possibly one of the most interesting parades I’ve ever seen. Everyone had some type of political message, from “Hate has no place here,” to “Keep our waters radiation free,” to “Keep independent radio alive!”
It was a wonderful display of citizenry, illustrating that we the people really are the backbone of democracy. I cried a little bit. Okay, truth be told, this Ironman training has me so weepy, I cry a lot these days. Even still, it was deeply touching to see so many people who really care about their community, and care about improving our collective lives.
After the parade, and a ride through the country, we headed back to the house. Jeanne, John’s mom, had made some homemade crab cakes along with other goodies for dinner. After some food, and some good time wine, I let my antlers down for some fun. Training is hard work, and I had to reward myself a little bit, right?
