My 2009 IronGirl Observations

IronGirl is always an inspirational race for me. For many women, this is the first race they’ve ever done. Others haven’t attempted something athletic for years. Women of all shapes and sizes come out for this event. Some are fast and others a little slower. But no matter how fast – everyone eventually does 21.4 miles! Below are my observations from this years race:

• Duck poop smells really bad… and tastes even worse. Note to all IronGirl participants – not all open water is as icky as Centennial Lake!
• Seven minutes between waves means you tread water for quite a while.
• The first woman out of the water this year was really, really, really fast!
• I am pretty sure the swim was longer this year than last year.
• Breaststroke and backstroke is acceptable if it gets you through the 0.62 miles of the swim. Congratulations to everyone, who before IronGirl, never would have imagined swimming that far.
• • Secure goggles are a must – particularly if you are in a really big wave. My wave had no less than 175 participants!
• • Buoys provide a perfect place to stop and catch your breath if needed. I apologize to anyone I hit with my wide stroke as I turned the buoys.
• • Mountain bikes far outnumber tri bikes at this race. The speed at which some of these women move on their mountain bikes is inspirational.

• Riding four across the road is not uncommon. Perhaps we should review blocking at the next Luna Bike Clinic!
• I saw more people drafting cars than other cyclists… or maybe they were just waiting to pass?
• I did not see any women walking their bikes up the hills…and there were some tough hills! Way to gut it out!
• There is one really hard hill on the run. And you have to do it twice! Congratulations to everyone who ran up this hill. Of course, I think I ran slower than some walked!
• IronGirl has one of the longest finishing chutes. It is great to have so many people cheering you into the finish.

• The cold duck sponge at the finish… AWESOME!


CONGRATS TO ALL RACERS!

LUNAFEST

Come join Team Luna Chix DC at LUNAFEST™!

Date: Wednesday, March 4, 2009
Time: 7:00pm - 10:00pm
Location: Arlington Cinema N’ Drafthouse 2903 Columbia Pike, Arlington, VA

LUNAFEST™is a national traveling film festival featuring award-winning movies by…for…and about women. The ten short films – from quirky animation to touching documentary – celebrate the talents and stories of women around the world. See www.lunafest.org for more information.

Filled with stories of reflection and whimsy, hope and humor, grace and perseverance, LUNAFEST films are renowned for celebrating the talents and stories of women. Films include many off the traditional “festival circuit” and have won both industry awards and audience accolades. Collectively, LUNAFEST films captivate audiences, compel dialogue, and encourage participants to make a difference in their communities.

LUNAFEST™ is sponsored nationally by LUNA, maker of whole nutrition bars for women. Local hosts are Team LUNA Chix and LUNA Moms Club Powered by Stroller Strides.

All proceeds of LUNAFEST™ support charities focusing on women’s issues. This year, LUNAFEST will support the Breast Cancer Fund and Postpartum Support Virginia, an Arlington-based non-profit providing hope and help for women suffering from postpartum depression.

7:00 p.m. Silent Auction
7:30 p.m. Film Festival
BUY NOW

TICKETS:
$10 Advance
$15 General

HOSTED BY:
Stroller Strides and Team LUNA Chix

FOR MORE INFORMATION:
Contact us at 703-243-2904
www.lunafest.org

A quick note for those who have asked about the race in Death Valley this weekend: It was definitely not the race I signed up for – but was, without a doubt, an adventure!

Quick run down:

• The average rainfall in Death Valley for the month of February is 0.42 inches and only 2.33 for the entire year. On the day of the race it rained nearly an inch. And it rained the day before!

• I saw the most incredible scenery including a double rainbow (the day before the race), one of which was so vibrant – you could see the violet end of the spectrum.

• I was so excited to take pictures of the rainbow, I jumped out of the car before it was in park – and it ran over my foot. Okay – not entirely, but enough to snuff my shoe off.

Due to flooding and 15 inches of snow (yes – snow) in Titus Canyon, we had to run the alternate route (trail run) to Badwater (below sea level).

• It rained nearly the entire race.

• It was windy.

• The new course was an out and back. It was a significant two mile descent to start and a gradual decent to the turn around. The reverse was true for the return.

• I think I added significant distance to the race weaving around the puddles and avoiding the mushy sand to find the best line to run.

• On the return – I no longer tried to avoid the mud puddles. There were just too many!

• Mud can be slicker than ice.

• You could see the finish line for three long miles.

• I only stopped once to walk for 20 seconds. I yelled at myself to keep running.

• The last two miles were the longest two miles I’ve ever run. I shuffled the entire two miles. I think it would have been faster to walk.

• I was a wet, cold, muddy mess when I finished.

• They had the BEST tangerines at the finish line. I think I ate the equivalent of 8 before they dragged me away!

• I wore shorts and a long sleeve shirt. My legs were freezing and my shirt was so wet – it stretched over my hands.• My feet were pruned.

• My shoes were full of mud and water.

• They may charge us extra to clean the rental car!

• It was miserable.

• It was incredibly fun.

• And I shared the experience with some great people – a couple friends I’ve known for a while and some I just met. I am in awe of the athletic talent of my friends!

And yes - I’ll definitely do this race again!

VO2 Max Test with Krista Schultz

I have a confession...I just started using my heart rate monitor in November. After training and racing since 2004...I decided it was time. I was pretty unsure of what my training zones were and went off formulas I found online or asked others...I figured this was not the best way because everyone is different. So I decided to go in for a VO2 max test with Krista Schultz at Total Performance Inc.

Why VO2 Max Testing?

Planning and individualizing your training program is a key element in maximizing your training time and improving performance.

The VO2 max test results data reveals measurements showing the rate at which ventilation increases. It also determines the point at which lactic acid builds up in the blood steam during progressive exercise via a rise in carbon dioxide production. In addition the test shows the point at which your body is using fat as the primary energy source and the point where carbohydrates are the key energy source. With all this metabolic information the lactate threshold (LT). The LT represents a switch in energy systems, it is basically the body's shift from aerobic to anaerobic metabolism. It is crucial to establish training heart rate zones based around your lactate threshold. Vo2 max measures the amount of oxygen consumed during exercise. When it is measured at maximal effort, it is called Maximal Oxygen Uptake (VO2Max). VO2max or maximal oxygen consumption represents the maximum amount of oxygen in milliliters, one can use in one minute per kilogram of body weight. The VO2 Max is the gold standard for measuring cardio fitness. The more fit you are, the higher your VO2 Max. Your heart, like any muscle, becomes stronger the more you exercise it. As you become more fit, your heart pumps more oxygenated blood with each beat.

So from what I understand...

This test is also used to determine my Efficiency along with training or heart rate zones. As I am increasing intensity...my heart rate is also increasing...so a bunch of numbers are also being output which shows VO2 and respiratory exchange ratio (RER). When the RER goes over 1.0 and continues over 1.0 I am burning more carbs than fats and my LT is achieved. When I am at my max effort my VO2 max is achieved. Comparing the VO2 value at LT gives my Efficiency...or VO2 at threshold/VO2 at max.

The Test:

The process usually lasts around 10 - 15 minutes depending on the individual. The athlete wears a mask with sensors attached to a metabolic analyzer so that respiratory gases can be measured (Oxygen uptake, Carbon Dioxide production, and total volume). A computer then processes all of this data, which is able to calculate the amount of oxygen the athlete uses (or VO2) at various exercise intensities. A detailed and highly accurate report of your metabolic profile and the status of your cardiovascular fitness as well as your training zones will be compiled after the test. Keep in mind this data is useful for about 3-5 months as LT will change in relation to heart rate as fitness increases. Testing your VO2 Max (volume of oxygen at max effort) reveals your metabolic profile, which tells you a story about your energy expenditure and provides you with accurate heart rate training zones to individualize and effectively maximize each exercise session.

I tried to take it easy the day before the test (easy swim) and tried to sleep in a little the morning before the test. I woke up feeling quite sluggish and ready to get moving. Headed out to Krista's lab in Baltimore. The gym was really welcoming and everyone was very friendly. I saw the contraptions in Krista's office. I got a bit nervous. Krista came out and greeted me...I felt better. I was going to be doing the bike test (the VO2 test can be performed for either biking or running). She put my pedals on the bike, which was hooked up to a computer and gave cadence, power, heart rate, speed. I got warming up as she explained what was going to happen. Then she got me set up with the head gear/mask/helmet contraption. eeeYIKES! haha. Got that in place and then she pinched my nose shut. ehh I won't lie...I was a bit uncomfortable...felt like I was going to start drooling all over the place. BUHAHA. She is talking to me and all I can do is grunt. good times. So we got started...she would slowly increase my resistance, while I was to keep my cadence constant around 90. I was doing a good job with that. After about 8 minutes I started feeling the burn. Maybe I was at LT. Krista was great! She was a really good support team telling me how awesome I was and how well I was doing. After about 10 minutes I had to stand on the bike...I was becoming really tired and my heart was going crazy..."Almost done...30 more seconds!"...Krista kept saying. Finally it was over. I was excited for the results!

The Results:

VO2 max = 51.8 ml/kg/min (average for my age is about 34.0...according to some charts my value is SUPERIOR! BUHAHA)
LT HR = 155 bpm
Effiency = 77%

Zone 1 = <122
Zone 2 = 122-138
Zone 3 = 139-144
Zone 4 = 146-153
Zone 5a = 155-158
Zone 5b = 160-163
Zone 5c = 164-171

Now that it is over I have the same feeling as after a race...what if I would have pushed it just a little more in the end!