The runs are almost done, only 2 left before Vegas.
Friday, November 27, 2009
Friday, October 02, 2009
The Shift
Things have shifted this week.
After the rain finally got out of here, the temps dropped. We now have perfect running weather, even in the afternoon.
Since there was no swim class this week, I slept in and did both my Monday speed work and Wednesday tempo runs in the afternoons. Then while I was at it, I slept in on Tuesday and Thursday and did my cross training on the trainer in the evening while watching TV. I felt great on all my workouts. Got close to the required pace on the 6 x800's on Monday. Then nailed my long tempo pace on Wednesday on my 8 mile run. The trainer rides were nothing special but filled the cross training requirement of my plan.
My long run this week will be at The Middle Half tomorrow, making today a rest day.
After the rain finally got out of here, the temps dropped. We now have perfect running weather, even in the afternoon.
Since there was no swim class this week, I slept in and did both my Monday speed work and Wednesday tempo runs in the afternoons. Then while I was at it, I slept in on Tuesday and Thursday and did my cross training on the trainer in the evening while watching TV. I felt great on all my workouts. Got close to the required pace on the 6 x800's on Monday. Then nailed my long tempo pace on Wednesday on my 8 mile run. The trainer rides were nothing special but filled the cross training requirement of my plan.
My long run this week will be at The Middle Half tomorrow, making today a rest day.
Friday, September 25, 2009
Issues
I have been having some issues with my runs lately. I got hit with the three biggest this morning for my long run.
The first I have already talked about...humidity. When I went to bed last night it was raining so I knew I was in for a humid, if not wet, run this morning. When I got up at 3am, I was glad to not hear any rain. But I found out that there was a slight drizzle as soon as I walked out the door. It didn't last long and I was left with pea soup type air to run through. I did get rained on one more time during the run but it was short lived too. The humidity stuck the whole time.
Another problem I have been having while running is GI issues. It doesn't matter when or what I do or don't eat, about 2 miles into the run I feel that rumble in my stomach. On a six mile tempo run it usually isn't a problem. Can't say I haven't had to stop a run before but usually I can suck it up and finish. A long run is a different story. This morning I didn't get that rumble and thought I was out of the woods. But then at about 7 miles it hit me HARD!!! I was running along the highway and there as a steady stream of traffic (yes at 4:30ish in the morning) so I couldn't see far enough off the shoulder to determine if there was a good stopping place. One more rumble and stopping was required. Lucky for me the traffic let up and I could make out a tree line. I stopped Garmin and rushed down the hill. GI issues resolved I continued on.
I turned around at 9.5 miles (in case Garmin made my return trip longer)and realized that I was running low on water. A problem I have had on every long run. I had on my fuel belt with 3 bottles and I had only 1 left. I had passed a few gas stations on the way out that were closed. I prayed that they would be open. The first one was on the scary side. I skipped it but was happy to see that it was open figuring that would mean the bigger, safer station would be open too. I got to the second station about 14 miles. I stopped Garmin again while I ran into the bathroom and refilled my water bottles (next time I need to remember to bring money). I chugged down one bottle and refilled it again before leaving. Oh I also peed since I was there and there was an actual toilet.
When I left the gas station was when it deceided to rain. But, like it said, it was short lived.
I finished the run with no more issues, other then just being plain SLOW. 20 miles at a 10:08 pace.
The first I have already talked about...humidity. When I went to bed last night it was raining so I knew I was in for a humid, if not wet, run this morning. When I got up at 3am, I was glad to not hear any rain. But I found out that there was a slight drizzle as soon as I walked out the door. It didn't last long and I was left with pea soup type air to run through. I did get rained on one more time during the run but it was short lived too. The humidity stuck the whole time.
Another problem I have been having while running is GI issues. It doesn't matter when or what I do or don't eat, about 2 miles into the run I feel that rumble in my stomach. On a six mile tempo run it usually isn't a problem. Can't say I haven't had to stop a run before but usually I can suck it up and finish. A long run is a different story. This morning I didn't get that rumble and thought I was out of the woods. But then at about 7 miles it hit me HARD!!! I was running along the highway and there as a steady stream of traffic (yes at 4:30ish in the morning) so I couldn't see far enough off the shoulder to determine if there was a good stopping place. One more rumble and stopping was required. Lucky for me the traffic let up and I could make out a tree line. I stopped Garmin and rushed down the hill. GI issues resolved I continued on.
I turned around at 9.5 miles (in case Garmin made my return trip longer)and realized that I was running low on water. A problem I have had on every long run. I had on my fuel belt with 3 bottles and I had only 1 left. I had passed a few gas stations on the way out that were closed. I prayed that they would be open. The first one was on the scary side. I skipped it but was happy to see that it was open figuring that would mean the bigger, safer station would be open too. I got to the second station about 14 miles. I stopped Garmin again while I ran into the bathroom and refilled my water bottles (next time I need to remember to bring money). I chugged down one bottle and refilled it again before leaving. Oh I also peed since I was there and there was an actual toilet.
When I left the gas station was when it deceided to rain. But, like it said, it was short lived.
I finished the run with no more issues, other then just being plain SLOW. 20 miles at a 10:08 pace.
Wednesday, September 23, 2009
Humidity
This humidity is killing me. It has been raining for days. I have somehow managed to squeeze my workouts in between storms, but man it is humid!!!
My pace is really suffering too. My speed work outs have been nowhere close to the required pace. Garmin Guy beat me on my tempo run. And the long runs...they have been ugly!! My 20 miler 2 weeks ago turned out to be a 14 mile run, 4 mile run/walk and a 2 mile shuffle. I managed to run all of my 18 miler last week but it was slow and I could NOT have gone a step further.
I am a summer girl, love the heat, but I am even reaching the point that I am ready for cooler temps. I just hope that with cooler temps will come less humidity and I gain some speed.
Monday, September 07, 2009
Star Triathlon Race Report
I love this race. It is in my hometown and Leslie does a great job.
This year, since I am not in iron training, I drove the less then 5 miles to the race. I got a great rack position and picked up my stuff.
I tried to take some pictures only to discover I had a dead battery.
The swim is in the indoor pool and it is VERY warm in there. But it was pretty cool outside. So when it was time for us to line up for the swim start they did it inside.
I used the time from swim class where we had done some 200 sprints to estimate my swim time. I put in 3:45 and was number 130.
My turn came to enter the water and my race started. I passed one person in the water. My swim coach was there and I was thinking about all the things she was going to tell me I did wrong.
200 yard swim 3:44
I pulled myself out of the pool and ran into T1. helmet, shoes, sunglasses, bike and outta there.
T1 0:49
My foot slipped trying to get on my bike so I had a guy pass me leaving T1. I quickly passed him right back. We made the turn through town and got out on the highway, then he passed me again. Grrrr...I did not want to play leap frog again this week. Turns out that wasn't a problem since I couldn't catch him again after that. I did, however, pass quite a few others. I made the turn around and headed back. My bike computer isn't working but I knew that I wasn't going fast enough. I tried to push harder but my legs just didn't have it in them.
I made the final turns in town and made it to the dismount line.
14 mile bike 42:22
I GENTLY put my bike on the rack, changed shoes, helmet for hat, grabbed my bid and left.
T2 0:38
As I started the run, Monica asks "How's the ankle?" I answered "It hurts." I just tried not to think about it or whatever it was that was in my other shoe. I focused on the person ahead of me and tried to catch them. Then the next and the next. At about one mile I could see a shadow coming up on me from behind. I picked up the pace a little but he still caught me. We ran together to the turn around and right back to where he caught me. Then he was gone. I returned to my game of catching the person in front of me. I ran over the bridge and through the greenway to the parking lot and the finish line.
3 mile run 23:45
total 1:11:15
I saw Mary Jane starting her run and cheered her on. She is a 62 year old cancer survivor who was doing her first triathlon. When she crossed the finish line it brought tears to my eyes. She is a spectacular lady who I admire greatly.
Results were posts and Roz told me I got 3rd overall female.
After collecting my medal, I went home to check on Ronnie. Hard to complain about a sore swollen ankle when he is looking like mummy boy and can't even use the right side of his body.
I did enjoy some recovery time by the pool.
This year, since I am not in iron training, I drove the less then 5 miles to the race. I got a great rack position and picked up my stuff.
I tried to take some pictures only to discover I had a dead battery.
The swim is in the indoor pool and it is VERY warm in there. But it was pretty cool outside. So when it was time for us to line up for the swim start they did it inside.
I used the time from swim class where we had done some 200 sprints to estimate my swim time. I put in 3:45 and was number 130.
My turn came to enter the water and my race started. I passed one person in the water. My swim coach was there and I was thinking about all the things she was going to tell me I did wrong.
200 yard swim 3:44
I pulled myself out of the pool and ran into T1. helmet, shoes, sunglasses, bike and outta there.
T1 0:49
My foot slipped trying to get on my bike so I had a guy pass me leaving T1. I quickly passed him right back. We made the turn through town and got out on the highway, then he passed me again. Grrrr...I did not want to play leap frog again this week. Turns out that wasn't a problem since I couldn't catch him again after that. I did, however, pass quite a few others. I made the turn around and headed back. My bike computer isn't working but I knew that I wasn't going fast enough. I tried to push harder but my legs just didn't have it in them.
I made the final turns in town and made it to the dismount line.
14 mile bike 42:22
I GENTLY put my bike on the rack, changed shoes, helmet for hat, grabbed my bid and left.
T2 0:38
As I started the run, Monica asks "How's the ankle?" I answered "It hurts." I just tried not to think about it or whatever it was that was in my other shoe. I focused on the person ahead of me and tried to catch them. Then the next and the next. At about one mile I could see a shadow coming up on me from behind. I picked up the pace a little but he still caught me. We ran together to the turn around and right back to where he caught me. Then he was gone. I returned to my game of catching the person in front of me. I ran over the bridge and through the greenway to the parking lot and the finish line.
3 mile run 23:45
total 1:11:15
I saw Mary Jane starting her run and cheered her on. She is a 62 year old cancer survivor who was doing her first triathlon. When she crossed the finish line it brought tears to my eyes. She is a spectacular lady who I admire greatly.
Results were posts and Roz told me I got 3rd overall female.
After collecting my medal, I went home to check on Ronnie. Hard to complain about a sore swollen ankle when he is looking like mummy boy and can't even use the right side of his body.
I did enjoy some recovery time by the pool.
Wednesday, September 02, 2009
Long Run #3
Once again I shifted my workouts around due to racing on this Saturday.
Sunday would have been a ride except my bike had no seat so I took a rest day.
Monday was speedwork. Did it bright and early and missed goal paces on all the intervals. Monday evening was swim class, 2500 yards. She took it easy on us.
Tuesday was another rest day.
Today was long run #3, 17 miles. I got up at 3am and out the door at 3:15. I ran a diffeent route on roads that I knew where in good shape. No falls this week. But I did run slower (9:57) then goal pace (9:32). My ankle is pretty sore. I took an ice bath after my run and have been putting ice on my ankle all day.
Good news...bike part came today. Now I need to figure out my correct seat height and take a test ride tomorrow.
Big news...(it is old news if you are a facebook friend)
I am IN!!!!!
Sunday would have been a ride except my bike had no seat so I took a rest day.
Monday was speedwork. Did it bright and early and missed goal paces on all the intervals. Monday evening was swim class, 2500 yards. She took it easy on us.
Tuesday was another rest day.
Today was long run #3, 17 miles. I got up at 3am and out the door at 3:15. I ran a diffeent route on roads that I knew where in good shape. No falls this week. But I did run slower (9:57) then goal pace (9:32). My ankle is pretty sore. I took an ice bath after my run and have been putting ice on my ankle all day.
Good news...bike part came today. Now I need to figure out my correct seat height and take a test ride tomorrow.
Big news...(it is old news if you are a facebook friend)
I am IN!!!!!
Sunday, August 30, 2009
McMinnville City Triathlon Race Report
This was only my second tri of the season and it had been a year since my last sprint distance. But I had signed up for this race in December when they ran the early discount.So I got to the race about 6:15 and got my packet, body marked, transition set up...
I had used my last years swim time as my estimated time for the swim start. Therefore I was 119.
I lined up and jumped in when it was my turn. I passed the guy in front of me pretty quickly and the girl in front of him within the first 100 yards. After that it was like I had the pool to myself.
350 yard swim 7:13
I ran into T1 and got my helmet and bike shoes on, grabbed my bike and ran to the mount line.
T1 1:07
The bike is a nice rolling ride and it was cloudy and cool. I was feeling good. I played leap frog with one guy the entire ride. At mile 10 he said "Your turn", at mile 12 I told him "we are almost out of race to keep this up". He passed me at mile 15 laughing.
15.25 mile bike 45:5 (20.0 average)
I ran into T2 determined to get out of there before leap frog guy. I threw my bike up into the rack and it just fell back down, without a seat. I didn't have time to see what damage had been done, I just leaned it up against the rack and ran out of there.
T2 1:02
I was fuming as I went out for the run. I was so worried about my bike I forgot all about leap frog guy and have no idea if I beat him out of transition or not. They had changed the run course this year and made it super hilly. I swear you were either going up a hill or down a hill the entire run. Not good for this girl who runs mostly flat. I never saw the mile 1 marker and just prayed I had missed it cause I was dying. Finally made it to mile 2 and told myself that I could run just one more mile. They had a short out and back and at the turn the girl says "you are more then halfway". What???? we have to be within a half mile of the finish. I made the final turn and ran down the hill to the finish.
3 mile run 23:41 (7:54 pace)
total 1:19:00
39 seconds better then last year.
I went and got my stuff out of transition and examined my bike to see what the damage was. Thankfully it was just the collar that holds the seat post that broke. I went and found Mark with Acme. He called the shop. They had the collar and are mailing it to me. So I hope to still be able to race on Saturday for the STAR.
Once I got my bike taken care of and everything put away, I went up toward the food tent.
I stopped to talk to a friend. As we were talking all of a sudden one side of his face went slack and he couldn't talk. I was afraid to leave him but had to get help. I ran to the medic tent and told them I had a friend who needed them. They told me they were with someone and couldn't come right now. I demanded that one of them come with me NOW. I guess I looked scared enough that one of them left their patient and came with me. My friend was taken to the hospital and last I heard they think he had a stroke. Made my bike problems seem pretty small after that.
I finally went to check the results and saw that I had gotten 1st place in my age group. So I hung around for the awards. I scored a pair of socks as a door prize and a cool chair as my age group prize.
Wednesday, August 26, 2009
Bound to Happen
Given that most of my runs are done in the dark on crappy country roads and add in my lack of grace and you know what happened...I fell.
I got up a 3:30 this morning for my long run. My plan says that the key runs can be done in any order as long as you allow one day between each run. So since I have the McMinnville tri this Saturay, I swapped my long run to today.
It was nice and cool this morning but VERY dark. I decided to stick to my normal 6 mile route to start. I know this route like the back of my hand. As a matter of fact, while running with Kim Friday I warned her of the very pothole I tripped over this morning. I wasn't even two miles into my 15 mile run when I hit the pavement. I skinned both hands. Luckly I had on a runing skirt so that provided some protection on my thigh. My ankle throbed for a few yards and I thought about throwing in the towel. But I had to get home anyway so why not run. The ankle quit hurting so I just kept running.
The rest of the run was thankfully uneventful.
So long run #2 is in the books. It was very slow and I don't even want to think about what this says about planned marathon pace. At least it is done and now I can focus on my second tri of the season. That's right this will only be my second tri all season. How unreal is that??????
Monday, August 24, 2009
Cross Training and Speed
I am once again using the FIRST training program for my up coming marathon. 3 key runs per week (speed, tempo, and long) and cross training 3 days.
So this weekend was cross training. We had another beautiful weekend and I took full advantage and went on 2 two hour rides. Ok so The Plan only calls for 30-45 minutes of cross training but it was too nice and I have been enjoying riding too much to limit my rides.
But I was concerned that the extra saddle time would leave my legs trashed for this morning speed work. Casey was running a fever all weekend and so had to stay home from school this morning. I waited til she woke up, took her temp, gave her Mortrin, and got her comfortable in my bed with her laptop before I headed out at 9am. It is a good thing it has been cooler here. I did the one mile warm up then started on the 4 x 800s. I was surprised and happy to hit within goal range on all 4. 3:38, 3:43, 3:37 and 3:42. A 10 minute cool down and I had my first sucessful run in a while.
So this weekend was cross training. We had another beautiful weekend and I took full advantage and went on 2 two hour rides. Ok so The Plan only calls for 30-45 minutes of cross training but it was too nice and I have been enjoying riding too much to limit my rides.
But I was concerned that the extra saddle time would leave my legs trashed for this morning speed work. Casey was running a fever all weekend and so had to stay home from school this morning. I waited til she woke up, took her temp, gave her Mortrin, and got her comfortable in my bed with her laptop before I headed out at 9am. It is a good thing it has been cooler here. I did the one mile warm up then started on the 4 x 800s. I was surprised and happy to hit within goal range on all 4. 3:38, 3:43, 3:37 and 3:42. A 10 minute cool down and I had my first sucessful run in a while.
Friday, August 21, 2009
Long Run #1
I don't have much to say about today's long run. I didn't except much and that is exactly what I got.
I got up at 4:15, ate a banana, and was out the door at 4:30. I ran 3 miles and then was joined by my friend Kim. We continued for another 7 miles, then Kim was done and I finished out my last 3.
My pace was no where close to a Boston Pace +30 seconds. But I am fine with that. Vegas is going to be a fun trip. This will be the first time Ronnie and I have been anywhere without the kids since they were born. It will be out 15th wedding anniversary and really close to my birthday. Plus, like I said, I have other fish to fry next year.
I got up at 4:15, ate a banana, and was out the door at 4:30. I ran 3 miles and then was joined by my friend Kim. We continued for another 7 miles, then Kim was done and I finished out my last 3.
My pace was no where close to a Boston Pace +30 seconds. But I am fine with that. Vegas is going to be a fun trip. This will be the first time Ronnie and I have been anywhere without the kids since they were born. It will be out 15th wedding anniversary and really close to my birthday. Plus, like I said, I have other fish to fry next year.
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