Wednesday, August 30, 2006

Catching Up

That is the story of my life right now. I have been so busy just trying to catch up. But with both kids in soccer, one in football, and the other in cheerleading AND gymnastics, I can't keep my head above water.

Ronnie got back Monday night, so that put an end to my workout excuses. After two days of no exercise, I met Tracy at her house for a ride. We did a new route that she and her husband had ridden Sunday. It was about 23 miles. I wore my Garmin for the first time on my bike so that I could get an idea of my heart rate. After about 18 miles I noticed that my heart rate was only 130ish, so I decided to push it for the last 5 miles. It worked and I got my heart rate higher. I ended up leaving Tracy and turned around once to meet back up with her, passed her, then pushed to catch back up again. Then I wasn't paying attention and rode right past her house. So in total, I ended up with 24.2 miles in 1:30:05. My heart rate averaged 136, with a max 170.

This morning I got up at 4:45 for my 7 mile tempo run. The Plan called for 1 mile easy, 5 miles at marathon pace, and 1 mile easy. I decided that I would just run loops of my neighborhood since it was still dark and quite foggy. The first easy mile was just that, EASY, 9:45. I picked it up when Garmin beeped. 1st tempo mile 8:41, "Oops that is a little fast, don't want to run out of steam." 2nd tempo mile 8:58, "Right on pace". 3rd tempo mile 9:07, "Oops too slow, need to pick it back up". 4th tempo mile 8:57, "Much better, back on pace". 5th tempo mile 8:34, "I just want this over!" 1 mile easy 9:44. "Done!!!" Average heart rate 164, max 178.

Sunday, August 27, 2006

Old Timers Day 5K

Saturday was the Old Timers Day 5k here in Manchester. I have run this race the past two years and gotten 3rd in my age group both times but yesterday morning I knew I didn’t have it in me.
I got up at 5:45, got myself ready, and woke the kids up at 6:00 to get them ready. We left for the Rec Center at 6:30. The race started at 7:00 which was a lot better then last year 8:00 start time. It was hot and I was feeling drained from Friday’s long run.
All the racers lined up at the start and were off at the “Go”. It was quite congested in the beginning but thinned out once we got to the highway. When we got to the State Park we all got a nice surprise… The gates were closed. We had to jump the arms that block the drive. We ran into the park to the turn around and then had to jump the gates again on our way out. I actually just stopped, stepped over, and then started running again. The guy in front of me took it like a hurdle, I was impressed.
Lana’s sister Holly passed me at about the two and a half mile mark so I fought to stay with her. I ended up crossing the finish line in 26:38, behind Holly.

After the 5k they had a mini mile race for the smaller kids. Both my kids entered. At go they both took off and I jogged behind them. They soon got out of sight and Tracy and I just walked until we saw Bryce coming back. I ran back in with him and he finished 10th overall.
Then Bryce and I ran back out to catch up with Casey and we ran back in with her. She finished 15th. They both did great and I am so proud of both of them.

After the race we went home and got cleaned up for the festival. The kids played games and played on/in the inflatable while I roasted in the heat. After I took all the heat I could stand we went and watched Tracy’s daughter in the beauty pageant.
We went home to rest for an hour before football practice. It was the first practice with full pads. They kept them out there for two and a half HOURS!!! These are 5, 6, and 7 year olds! INSANE!
We rushed from football practice to meet some friends for dinner then we went to the fireworks. Casey took some great pics of the fireworks with my phone but since I don’t know how to get them off that is just where they will stay!
Since Ronnie is out of town and I couldn’t find a sitter today, I took the day off. Tomorrow will be an off day too since Ronnie will still be gone and I have to work, followed by gymnastics and then football. By the time we get home it will be too late for anyone to come watch the kids for me. Not a good start to my workout week!

Friday, August 25, 2006

Week 1 - Long Run Check!

I did it, my long run is in the books. I got up at 4:45 this morning, got dressed, ate half a Mo Jo Bar, and headed out the door. Since it was still dark, I did the first 4 miles looping around my neighborhood. I kept it nice and slow in hopes of not hitting the wall this week. (9:36, 10:00, 9:38 and 9:36) The Plan called for planned marathon pace + 20 seconds, doesn’t say much for my planned marathon pace. Once it started getting lighter I headed out across the highway, one of the moms at school told me they are putting in a new neighborhood and they have graded for the roads. It was packed dirt and was a nice change. The only bad part was that it was only about ¾ of a mile so I did a loop of another subdivision to finish out mile 6 and tried to decide where to go next. (mile 5 9:53 and mile 6 9:24). I decided that the Pomroy route would be just about the right mileage to get me home without going over so I headed in that direction. The 3 dogs that always chase me on my bike were out and one started barking and heading in my direction. He looked at his pals for back up but they kept right on eating. I guess he figured if he chased me he would miss out on breakfast and that was more important. Next time I ride that route I am taking a scoop of dog food!
The rest of the miles passed on eventful. (9:22, 9:39, 9:31, 9:36, 9:34, 9:26, and 9:30) My average pace comes to 9:36, total time 2:04:43, average heart rate 164 and max heart rate 179.

Thursday, August 24, 2006


Today was a scheduled rest day so I have no workouts to report on. But I have been asked about my training program, so I will try to answer those questions now.

I went with the FIRST Program because of the cross training days. I still have one more Olympic Distance Triathlon in September and I want to continue swimming and cycling this fall/winter while training for this marathon.

For the Country Music Marathon that I did in April I used the Cool Runnings program. It was a 20 week program running 6 days a week. I got burned out and I feel like I peaked too soon. On the week of the 20 mile run I ran it on Thursday with Tracy then again on Saturday with Lana. I feel like if that would have been marathon week I would have kicked butt. As it turned out, I bonked on the 26 mile training run and then on race day I did not perform as well as I felt I could have. I ran it in 4:25:05. I am not unhappy with that time; I am just disappointed in performance. I felt that I had much better training runs.

As far my mileage for the year, the running miles have dropped since March. That was the start of taper for CMM and then after that I started Triathlon training. My first Triathlon was a month later. I have done 5 sprint distance tri’s, one Olympic distance tri and one duathlon so far this summer. So while my running mileage HAS decreased my cycling and swimming mileage have increased. I am still training 6 days a week.

All of my races are in the sidebar. That is it my lifetime history.

Tomorrow is my 2nd attempt at the 13 miles. I heading out at 5:00am and have to be home in time to get the kids to school so I will HAVE to push myself.

Saturday is the Old Timers Day 5k. The picture in my profile was taken, by Lana’s Dad, at this race last year. Thankfully they moved the race from 8:00 to 7:00. Last year it was SO hot, in case you can’t tell from the look of near death on my face. Both my kids will be doing the kids race Saturday also.

Thanks for the comments, support, and advice!!!!

Wednesday, August 23, 2006

Week 1 - Cross Train and Tempo

Yesterday"s plan was to get up early and ride. It stormed during the night. And when the alarm went off at 5:15, it was still dark. So I set the alarm for 5:30. When it went off, it was still very dark. I gave up on the early ride idea. I got the kids off to school and then headed out on my bike. I rode the loop that I attempted for my long run Friday except I didn’t ride the neighborhoods so that made it only 11+ miles. When I was riding down Pete Sain Road, I passed a moving vehicle. OK it was one of those big tractor type things with the bush hog arm on the side to mow the ditches but he had an engine and was not cutting grass when I pedaled past him. As I came back around, it was starting to rain but I headed out on a second loop for a total of 23.83 miles in 1:23:34 average speed 17.1.

This morning I got up at 4:45 and headed out for a tempo run. The plan called for 2 miles easy, 2 miles @ ST, and 2 miles easy. I ran the miles as follows: 1-9:40, 2-9:36, 3-8:33, 4-8:36, 5-9:42, and 6-9:33. My ST pace SHOULD have been 8:08. Missed again! This plan says “Pacing is a crucial component to this training program.” I am on my second attempt of week 1 and haven’t hit pace yet. Things are not looking good for me! Maybe I am not ready to attempt a second marathon.

Monday, August 21, 2006

Week 1 – Intervals Try 2

After that lousy long run on Friday, I have started over. Memphis is out, shooting for Vegas. I still haven’t checked to see if I can get a sitter so Vegas might still not be possible, but I will train. Today was intervals, 3x1 mile with 1 minute rest. I met Lana at the Junior High track and we were locked out. They had some paint buckets stacked up blocking the gap in the gate. We moved the buckets and slid right in.
The plan called for:
10-20 minute warm up
3x1mile with 1 minute rest
10 minute cool down
The actual:
Warm up 1.99 miles in 20.42 heart rate 154 (included moving the soccer goal off the track that we couldn’t see in the dark until we got close and a short walk before starting the first interval)
1st mile 7:58 heart rate 171
2nd mile 7:47 heart rate 173
3rd mile 8:11 heart rate 175
Cool down 1 mile 9:38 heart rate 162
I do have issues with the numbers because while Lana’s Garmin would beep BEFORE she got back to the start on the 4th lap I had to run PAST the start on 2 of my 3 miles.
Garmin reports my max heart rate to have been 182. This was my first time to wear the heart rate monitor. I don’t even know my resting heart rate.

Sunday, August 20, 2006


I didn’t think I was going to get my ride in today. Ronnie and his partner went from 3rd to last place in their flight yesterday to tied for first today. He called at 4:30 to say he was in a shoot out and didn’t know when he would be home. So I started looking for a babysitter. Finally I got in touch with the girl next door and she came over. Tracy and I rode 18.81 miles and got chased by every dog in the county. I have NEVER had this much trouble with dogs. It did give us a good sprint workout. :) Tracy also had her first tip (not dog related). We had to stop at a stop sign for a truck and she didn’t get her foot out of the cage in time. Over she went. She tore up her knee pretty good too.
I am meeting Lana for speed work in the morning, 3x1 mile with 1 minute rest. They kicked my butt last week and I have really considered just going on with week two but I KNOW I am not going to go to Memphis alone so might as well train for Vegas and if I don’t get to go, oh well.

Saturday, August 19, 2006

Starting Over

Thursday was a scheduled rest day, so that is what I did.

Friday The Plan called for 13 miles at planned marathon pace + 30 seconds.
I have changed my work schedule so I was off. I took the kids to school and saw Laurie on my way out. We chatted for half an hour about all the drama in her life. Then I went home and got ready to run. All this made it 9:00 before I headed out. It was already 93 degrees and humid. I wore my fuel belt and it was driving my crazy. The first 4 miles went fine with paces between 9:15 and 9:55. After that, things fell apart. There was no shade and I was dying. I was already getting low on fluids (I had 2 6oz bottles of water and 1 of Gatorade). I WALKED, I continued getting farther away from home. The rest of the run was a combination of walking a slow running. There was a total of about 1 mile on the whole run that had shade. I ended up getting too far out and the total distance was 13.84 miles. UGGGG!
When I got home I grabbed a bottle of Gatorade, pulled off my shoes and electronics and hit the pool. I just laid on the steps and let the water jet hit me in the back for about 5 minutes. Relation time over, I had to go to Wal-mart for a birthday gift.
I called Lana and told her I was out. No Memphis, No Vegas!!!! She tried to convince me that Vegas would be great. I could start all over next week, get the 16 weeks of training in, and forget all about this horrible run.
I talked to Ronnie about Vegas. Dec 9th happens to be out Anniversary (12 years). We have not been on a trip, just the two of us, since we had kids because we don’t have anyone to keep the kids. I found out that the neighbors Aunt, who keeps our kids whenever we are going to be out late, does weekend sitting. It is under consideration.
So next week I am going to eat better, get more sleep, and start over.

Wednesday, August 16, 2006

Week 1- Day 3 Cross Train and Day 4 Tempo

Yesterday was a cross training day. I met Tracy at my house at 8:00am after we got the kids dropped off at school. We rode the Star Rehab race route. I couldn’t believe how well Tracy handled the one short STEEP hill. Since we started at my house the hill was early in the ride instead of at the end, but it is still a killer anytime.

Today’s plan was a tempo run. At 6:00 Ronnie’s alarm clock rang. I jumped out of bed wondering why my alarm didn’t go off. You guessed it. I had set it for 4:45 PM!!! Even though I was over an hour behind schedule I knew that I had to get the run in this morning. Ronnie plays golf on Wednesdays so if I didn’t run this morning that would mean running inside at the Rec Center tonight, YUCK!!!
I quickly dressed and grabbed my Garmin.

The Plan:
2 miles easy
2 miles ST (5K + 20 seconds)
2 miles easy

The Actual:
Mile 1 9:19
Mile 2 9:20
Mile 3 8:26
Mile 4 8:16

Mile 5 9:46
Mile 6 9:39

How about the negative split on the tempo part?!?!?! It still wasn’t as fast as I wanted but I will take it since I almost missed it.

I got home at 7:00 and was back out the door with the kids and myself ready by 7:40. And I was on time for work!

I was asked about my intervals that I did on Monday. I was just following The Plan when I did 3 x 1 mile with 1 minute rest intervals. I don’t understand it since next week calls for 800s with 2 minutes rest! But I am sticking to the plan, slower then I wanted but still doing it.

Maybe Vegas isn’t out of the question. I talked to my friend Laurie this morning. After she got done telling me how crazy I was for trying to squeeze my run in this morning, she said she would like to go to Vegas with me and to check prices. Southwest looks like it will be reasonable but they won’t let me check prices that far out yet. So I gotta wait a few more days. Now I just gotta find out if Lana is serious about this or not!!!

Monday, August 14, 2006

Week 1-Day 1 Cross Train and Day 2 Intervals

Yesterday was the first day of my 16 week training program to get ready for the Memphis Marathon Dec 2.
Yesterday was cross training. I tried and tried to find someone to ride with me. I had given up and was getting dressed to ride when Tracy called. She wanted to ride at about 6:00pm. So I waited on her and we met at the ball fields. We did the Normandy loop again. I forgot to start my computer right away and then I forgot to turn it off once we finished. But it was 20 miles in about 1:15. There was a lot more traffic then normal and we just missed a rain storm.
This morning was intervals.
The plan:
10-20 minute warm-up
3 x 1600 at 5k pace minus 15 seconds (1 minute recovery interval)
10 minute cool-down
The actual:
1.89 mile warm up in 19:15
1st 8:02
2nd 7:58
3rd 8:14
1.0 mile cool down in 10:17
I didn’t run the intervals as fast as I wanted. Something about speed at 5:00 in the morning is just wrong. The 1 minute recovery went by FAST. I was still breathing hard when I set out on my second interval and by the third I thought I was just going to die. I had set my Garmin up for distance/time intervals and I didn’t like the fact that I could not see my pace while running. I am a clock watcher. I will have to look into it and see if I can change the display.
Lana is thinking about the Las Vegas Marathon Dec 10th. The good news is she will be doing a lot of training with me. The bad news is that she won’t be going to Memphis with me. I would LOVE to go to Vegas instead of Memphis but unless someone wants to put me up for free and give me an airline ticket I will be going to Memphis.

Thursday, August 10, 2006

Slow, Slow, Slow

This morning I met Tracy at the Rec Center and we did the Normandy loop. She is doing great. It won’t be long and she will be kicking my butt on the bike just like Lana does now. Why oh why can I not get better at this cycling thing??? We rode 19.92 miles in 1:19:14. After the ride Tracy went inside to run and I went inside to swim. I never could get my stroke feeling right and the entire swim was a struggle. It took me 38.56 to swim 1750 yards.
After my swim I went to Wal-mart. When I got home and got everything put away, I changed into my “I am alone in my own yard” swimsuit and hit the backyard. I no sooner got settled into my chair and the wind picked up and it started thundering. I went back inside and folded laundry. A little while later, I noticed that the sun was back out so I went back to my chair. Once again it started to thunder so I went back in. When it was time to get the kids from school, it looked like the rain might hold off so I walked to the school. When I got there Casey started crying and said her tummy hurt. I had to carry her all the way home. Her tummy is fine now and it still hasn’t rained!

Wednesday, August 09, 2006

Tues-Cross Training and Wed-Brick or Run off

Yesterday, Tuesday, I got to sleep in until Ronnie’s alarm started its every 9 minute buzzing at 6:00. I finally had to get up at 6:45, when his alarm went off again and he was in the shower.

I did some crossing training and push mowed the fenced in part of the yard yesterday afternoon and then I went to toning class at 6 and flexibility class at 7 last night.

This morning I got up at 4:30 to meet Lana. It was still dark when we headed off on our bikes but Lana had Google mapped us a new route that kept us on either a road with street lights or a bike lane until it got light out. Lana was a little ball of fire this morning and it almost killed me trying to keep up. I don’t know why my legs were so tired since I really had an easy day yesterday. We ended up riding 19.10 miles in 1:07:25, and that included a short STEEP hill that I was sure I would not make it up today. Once we got back to the Rec Center we headed out on a run. We had hoped for a longer run but due to time we only got in 2 miles in 17:53, 8:41 pace. So was it a brick or a run off?

Monday, August 07, 2006

Don’t Expect Much This Week

This is my last week before I start marathon training again, so don’t expect much from me!
I did get up this morning and run my normal six mile route. Slow and steady, I ran the 6 miles in 57:07, 9:31 pace.

Sunday, August 06, 2006

Staggerwing Duathlon Race Report

Saturday was the Staggerwing Duathlon in Tullahoma, my first duathlon. I started the day with Ronnie waking me up 6 minutes before my alarm was set to go off. He was concerned that I had overslept; he is not use to it being so late when I leave for a race. I left the house at 6:00. I had checked the weather forecast before I left and it was calling for bright sun all morning and some clouds all afternoon. When I got the race site it was cloudy and stayed that way for most of the race. Perfect weather!
The run was an out and back on the runway and an out and back on a paved trail. Nice and flat! 4k run time 20:57, 8:27 pace.
The bike was an out and back on some country roads. There was a nice long down hill at the beginning of the ride and I knew it was going to be tough to climb at the end. 30k ride time 1:01:39, avg 18.1 mph.
The second run was the reverse of the first. 4k run time 21:25, 8:38 pace.
My transition times were 1:11 and 1:12. Over all race time was 1:46:22. Good enough for a second place age group finish. I got the cool propeller in the picture below, Staggerwing is an aircraft museum.

This afternoon my friend Tracy and I went for a ride. She got a bike Thursday and wanted to take it out for a spin. We rode the route out by my house since it is mostly flat. 20.22 miles in 1:24:40. Nice recovery ride for me and a great break in ride for Tracy.

Saturday, August 05, 2006

Thursday, August 03, 2006

Garmin's First Run

Lana came over last night so that Briar could do a practice run of his Tri he is doing this weekend. We made plans to run a SHORT run this morning to test out my new Garmin. We decided to meet at the Rec Center at 5:20. I wasn’t nearly as excited this morning about the Garmin and if I hadn’t made plans to meet Lana I would have just slept in. We did a 2 mile loop of the greenway in 19:00. It was VERY humid! The Garmin worked great even with the trees along the greenway, never got a “weak signal” warning.
After the run we headed inside to swim. I swam 1750 yards in 36:13.
I think I will be taking tomorrow off, then doing my first ever duathlon on Saturday. It is a 4k, 30k, 4k.
I guess my decision has been made on which Olympic Distance to do. Ronnie has a Golf Tournament the weekend of Fall Creek Falls and got a partner yesterday so that one is out. I will be signing up for Music City today.

Wednesday, August 02, 2006

It's HERE!!!!!

My new Garmin 305 got here today. It is charging up right now. I was just planning a swim tomorrow, might have to also do a short run to break it in.

Motivated Lana

Turns out the air conditioning was out yesterday at the Rec Center so classes were canceled last night.

Lana and I made plans for a 25 mile ride and a 4 mile run this morning. Since we are both without Garmins, we needed a known 4 mile route to run. We decided to ride the 20 mile Normandy route and add 5 miles to it and then run an out and back from her house. She sent me an email that said “If you are cool with taking off at 5 a.m., I will turn into motivated Lana and promise to be ready.” When my alarm went off at 4:30 I sure was not liking motivated Lana much. When I got to Lana’s house sure enough she was up and outside getting ready to ride. Damn that motivated Lana!!! It was still DARK at 5 but we took off on our ride. Stupid! Stupid! Stupid! Nothing happened to us but it was dark and spooky and not very safe. We both had flashing lights on the back of our bikes but that didn’t help any with seeing where we were going. We hit the first downhill that has a big curve in it while it was still dark so we took it nice and slow. Lana’s original plan was to add the 5 miles by heading down toward the lake but it was still too dark at that point so we just stuck with the normal route and thought we would add some mileage in town. It finally got light about 5:20ish. I realized about 6 miles into the ride that I never started my computer so I have no time. Oh well, it was not the best performance since we went so slowly in the beginning in the dark. We forgot to add mileage while in town so ended up just doing an out and back from Lana’s house to get the extra 5 miles.
Back at Lana’s we changed shoes and headed out on the run. Ugg! Once I got past the dead leg feeling the run was fine. 4 miles in 35:25, 8:51 pace.
Back at Lana’s, she filled up my water bottle and I went to leave. I spotted her Rudy Project sunglasses on the bumper of her car. Knowing this is how she lost her Garmin; I grabbed them and knocked on her door. In the process her dog got out. We ended up chasing him to the end of her street.
I finally got in the car and headed home. I got the kids up and dressed, changed into a dry t-shirt and shorts and we walked up to the school. Today was registration. Both kids got the teachers I wanted for them so we are very excited. First day of school is Friday. I am still bummed that summer vacation is over. We walked home from school and are planning what to do for out last two days of vacation.
Captain Jack is still living in my house. At least he didn’t go to school this morning.
I have got to make a decision. Fall creek Falls or Music City. I have until tomorrow. I am thinking Music City but then I go alone. Lana can’t go that weekend and Kim is not ready to try an Olympic distance yet.

Tuesday, August 01, 2006

Catching Up

Yesterday’s workout was so bad I couldn’t even blog about it until today. I had asked to be off this week so that the kids and I could enjoy the last few days of summer vacation together but we have a big job that needs to be submitted next week so my boss asked if I could just work Monday. Being the great (and broke) employee that I am, I agreed to come in. So the alarm went off at 5:00am so I could get my workout in before work. As I was changing the batteries in my Garmin one of the little metal tabs that the batteries push on broke off. Great, the thing isn’t even a year old and it bit the dust!!! I got my new watch and drove over to Westwood for some speed work. They had put the fence back up so I couldn’t get on the track. I thought maybe someone was trying to tell me to just go back to bed. Instead I drove over to the rec center and did my speed work on the indoor track. I did a half mile warm up in 4:44. Then I started my 800s. 3:53, 3:44, 3:45. As I started the 4th one my butt really started hurting so I slowed it down and just called it my cool down 4:33. Sad workout!!
When I got home I got on line and ordered a Garmin 305. Marathon training starts in less then 2 weeks, I have to have my Garmin!!!

This morning’s workout went much better. Alarm went off at 5:00 again and I got up and headed out on my bike. I rode 32.2 miles in 1:50:34. It was a great ride. And I did it all on my own. I am still planning on toning and yoga classes this evening too.

Big congratulations to Lana’s son, Briar. He did his second tri this past weekend and did great. I am still waiting on a full race report but I do know that some of the kids cut the run short so he didn’t place as high as he should have. He has another one this weekend and I know he will do great again. Good luck, Briar.

My son has been a pirate for 3 weeks. Ronnie took them to see Pirates of the Caribbean Dead Man’s Chest and he has been Captain Jack Sparrow ever since.