Accent Fitness

Check out my Stanford Treeathlon Video:

Post race workouts

I have been feeling quite well this week since the race on Sunday. I think I have a harder time recovering from my 10K run only event than a sprint triathlon.

3/1

• BIKE: Spin & Lift class. 60 mins. Taught class
• RUN: 2 mile treadmill run.

3/2

• SWIM: Master swim class. 3150 yrd. 60 min.
• • 300 warmup
  • 10 x 50
  • 4 x 150 pace
  • 4 x 75 pace
  • 4 x 150 +:05
  • 4 x 75 +:05
  • Pull 200, 150, 100, 50 breathing 3, 5, 7, 9
  • 50 easy
• BIKE: Spin class. 40 minutes

3/3

• BIKE: Spin class. Taught class.
• • 5 min warmup
  • Main Set
  • • 2 min aerobic base pace
    • 6 x :30 anaerobic sprints w/:30 recovery
    • 2:30 min aerobic base pace
    • 5 x :45 anaerobic sprints w/:45 recovery
    • 3:00 min aerobic base pace
    • 4 x 1 min sprints w/ 1min recovery
    • 3:30 min aerobic base pace
    • 3 x 1:30 min sprints w/ 1:30 min recovery
    • 4:00 min aerobic base pace
    • 2 x 1 min sprints w/ 2 min recovery
  • Cooldown

2010 Stanford Treeathlon Video: Marlene Summers 1st in Age Group

1st Place Age Group: 2010 Stanford Treeathlon. Time: 1:08:41!

Great start to the 2010 triathlon season!  I've been looking forward to the Stanford Treeathlon for the past two weeks. I pushed the training hard two weeks ago after returning from my trip back East.  This past week, I lightened it up to give my legs a rest.

The entire race experience went smoothly. I arrived exactly at 7am, when transition was opening. Luckily this year, they decided to do marked transition spaces and it was much less chaotic than last year.  I had plenty of time to setup and re-orientate myself to the pre-race prep activities.  After setting up my area, I took the bike out for a short spin to clip the shoes in and assess the mount/dismount lines.  Next, I went out for a warmup run, probably around 1.5 miles.  I noticed my Garmin 405 was acting up this morning because the battery was already reduced to 70% despite being on the charger all night.  I wasn't sure what was up with it. 

SWIM:

Before I knew it, transition was closing and it was time to make the 10 min walk out to the swim start.  This year, they gave up plastic bags for our walk out shoes so it made it much easier to retrieve them after the race.  All age group women were starting in the same last wave scheduled for 9:30AM.  I think the first wave started a little late but once they got going, all of the waves went out on schedule.  They didn't allow us to get into the water until after the prior wave had started so it was a brief swim warmup but you actually had to swim out a couple yards to the swim start.  

The water was cold but not as unbearable as I imagined in my mind.  I had a good swim.  Only thing I would modify is that after the first buoy turn, I went a little too wide and probably wasted strokes.  They pulled us out of the water onto the dock and then we had to jog back to transition.  I

BIKE:

The bike course was FAST, FAST, FAST! The only slow points were taking some of the curves and sometimes maneuvering around the other racers.  My new Garmin 705 bike computer (Valentine's Day gift) was awesome with a big display of my favs: cadence, speed, time. 

RUN:

As I headed out on the run, I started to start the Garmin 405 and it was completely frozen.  I tried holding the two button to soft reset but no luck.  So I figured it was up to me to just run fast.  I knew the course and being a sprint distance, there wasn't any need to pace much so I just went for it and it paid off!

RESULTS

• 1st in Age Group, 4th Overall Women
• Overall Time: 1:08:41

Check of the complete Event Photo Album