Road Rash

One of the benefits of putting your husband through Physical Therapy school is free wound care.
Ronnie has gotten both my elbow and shoulder cleaned up and redressed.
Lana came by and she has got a good case of road rash herself.

Delta 100k Ride

I was feeling so good last night after the long run that I decided to go ahead and do the Delta 100K ride this morning. Ronnie was willing to get the kids to soccer for pictures at 11:40 and I hoped to be done in time for their 12:30 game.
I got up at 6:45 this morning and checked the forecast. It was suppose to be 55 degrees at 8:00, sunny with little wind. In other words, a beautiful day.
I got to Delta Rehab at about 7:15 and signed up for the ride. I was debating on how much to wear and was watching Leslie bundle up. When Lana got there, we decided that I would be perfect in my short sleeve jersey and new cycling jacket that just arrived yesterday.
At 8:00 they made some announcements and let the long course riders head out. I knew the course was suppose to be hilly and it wasn’t long before we hit the first downhill followed by a climb. My legs were feeling great; that ice bath and nap were really paying off.
6.82 miles into the ride Lana and I crashed. I really am not positive what happened. We were riding along and then we were too close and we got tangled up. I was on the left side and was just trying to get away but her brake had gotten stuck on my handlebars. It was happening in slow motion and I knew we were going over but I didn’t know what to do about it. We skidded along the road and I felt my head bounce on the asphalt twice. The riders with us all stopped and they had to take the wheels off our bikes to get them apart. At that point I was really thinking I was just going to get up and finish the ride. When I tried to stand I got dizzy and things went dark. I laid in the road and they called the SAG wagon to come get me. I tried to get everyone else to go ahead and finish the ride but they all wanted to stay with me a make sure I was ok. Lana refused to even talk about finishing and rode back to Delta Rehab with me. Someone pointed out that I was going to need a new helmet. I was thinking, “No, you don’t REALLY have to buy a new helmet after a crash.” Then they pointed out to me that my helmet was in fact cracked. Oh well, I was wanting to get a new silver helmet and now I have an excuse. I got a small hole in the sleeve of my new jacket that I think I can patch with an iron on and the shorts of my bike skirt got a small hole. Me?? My elbow looks the worse and is cut pretty deep. My hip doesn’t look bad but it hurts the worse. I don’t even want to think of the bruise I will have in the next day or two. My shoulder, hand, and ankle also got roughed up. I really don’t feel that bad and am more disappointed that we didn’t get to finish the ride and everyone days got screwed up.
I talked to Lana and she is starting to feel the aftermath. I think her knee got pretty tore up. She also got holes in her new jacket and bike pants.
I am going to take my bike into the shop next week and just have it looked at and have the handlebars rewrapped, they got tore up in the crash.
I am thankful that both Lana and I were able to walk away from the crash without broken bones. I always have worn my helmet and KNOW that if I didn’t have it on today; I would NOT have walked away from that crash.
There is one last century ride this year on October 21st and now I am determined to do it. Ray and Tisha have offered to ride the Delta Ride route with me and Lana, and I hope to take them up on that too but I really want to do an official century RIDE!

Week 6 - The Long Run

The Plan called for 20 miles today. Ronnie agreed to take the kids to school so that I could run early with Lana. I checked the forecast before going to bed last night. It said that it would be 47 degrees at 5:00 and by 9:00 it would be nice and sunny. I decided that tights and long sleeves would be required.
I got up this morning at 5:00, ate a zone bar, and headed to the Rec Center to meet Lana. One the way I watched the “outside temp” gauge drop. It finally settled in at 42. I began to worry that I didn’t have on warm enough clothes. Lana pulled up and says “I don’t know if I have on enough clothes.” After stretching for a few minutes, we headed out. My hands were COLD. We had decided on the Normandy route, hills and all. This route takes us past Lana’s house at about 2 miles. It was a good thing because it didn’t take Lana long to discover she had on too MANY clothes. She took off her fuel belt and handed it to me, then her Garmin, then her jacket, a long sleeve shirt and finally a sleeveless top. How cold did she think it was???? She put back on the long sleeve shirt, Garmin, and fuel belt and we dropped the rest in her mailbox as we ran past. As she was striping, I was reminded of last winter and a similar highway striptease. I told her then that from now I had approve her running wardrobe, guess I need to do a layer check from now on.
It was very foggy for most of our run and we came real close to getting hit by a car one time. I know people think we are crazy out running on these country roads but there really is no where else to run 20 miles.
The Normandy route is the route we ride all the time and has two really significant hills and one hill of lesser importance. The good thing about these hills on a bike is the bad thing on foot; it is downhill leading up to a steep climb. On a bike the downhill helps build speed to make it up the other side but on foot I would rather have that relief of a downhill after a good climb.
I felt great running until we got into town and had to run on the sidewalks. I know that most of the pains were caused by my negative thoughts. Lana pulled ahead of me, she was chomping at the bit to be finished and I was thinking all those negative thoughts. It turns out that those last few miles were run as fast, if not faster then the asphalt miles.
We finished the run on the greenway and I saw Lana stop running and knew that I only had to make it that much farther. I picked up the pace and she cheered me on, getting a strange look from a guy on a bike. I finished the 20 miles in 3:14:46, 9:44 pace. Right on target and 59 seconds behind Lana.
I stopped in the Rec Center to sign Casey up for Basketball cheerleading then headed home for an ice bath and nap.
This time I got into the tub without water and filled it up with cold water. After adjusting to the shock of sitting in cold water, I dumped a bucket of ice in the tub. I don’t know how long I sat in the ice water because time seemed to be standing still. The ice did get all most completely melted before I got out and into a hot shower.
I went to sonic for a chicken wrap, then to the kids’ school to take pictures of the pizza party before going home again for my nap.
I am feeling great now. Another successful long run!!
Here are the splits for those of us that love numbers:
9:49, 10:07(Lana strips), 9:44, 9:36, 9:39, 9:42, 9:55, 9:48, 9:50, 9:46, 9:43, 10:08 (biggest hill), 9:55, 9:42, 9:52, 9:35, 9:32, 9:17, 9:27, 9:38
Heart rate:
Avg 163, Max 179

Registration Complete

Ok, I have picked my marathon. I am Memphis bound. Officially signed up and everything, had to get in before the price increase. It means that I am a week off on my training. I did week one twice after having a bad start and thinking about Vegas. I guess I will just keep going like I am going and then change the last week to match the plan for marathon week. That way may Lana and I can still get some of the long runs in together.
I am counting on all my Memphis friends to come out and support me. I am going to need all the help I can get to make it to the finish line. I am still shooting for a four hour marathon. I ran the Country Music Marathon in 4:25 in April, so might be setting myself up for disappointment.

Tempo

This morning was my tempo run. The plan called for 5 miles at MT. What no warm up, no cool down??? Just get out of bed and start running at an 8:28 pace!!

I got up at 5 and it was cold. I knew I wasn’t going to hit pace this morning because I didn’t sleep well worrying about my son. He has to have some blood work done to check his liver due to some medicine he has got to start taking for the next month. I was pleased when the first mile I did in fact hit pace. 8:25, but from there it fell apart. I ended up with an 8:38 pace for the 5 miles (which just happens to be my LT pace). Mile 4 really kicked my butt.

Now I just need to rest up and get ready for the 20 miler on Friday.

Brrrrrrrrrr

I got to the Rec Center at about 5:40 this morning. It was 49 degrees outside. Mornings like this are tough to swim but that was the plan. At first I sat on the edge with my feet in the pool but decided that I just had to jump in or I would never do it. It took me 20 lengths to get warm. After 30, Lana showed up so I HAD to stop and talk to her. After talking for a bit I swam my last 40 lengths for a total of 1750 yards. I was swimming slowly and even though I stopped my watch during the chatting time it still took 38:08.

After the swim, I headed home where I showered and got the kids to school. Then I met Tracy back at the Rec Center and we went for a ride. It was warmer then 49 but it was still cold. I am going to have to invest in some long bike pants. We rode the 20 mile loop in about 1:15.

Chasing Lana

Yesterday we did a group ride leaving from the Rec Center at 2:00. We ended up riding about 26.6 miles in just over 2 hours. It was a nice easy ride and my legs felt great. I am so loving my new bike skirt. Highly recommend.

This morning I met Lana at the Westwood track for our speed work.
The plan:
10-20 minute warm up
2 x 1200 (2 minute rest interval) Target 5:40
4 x 800 (2 minute rest interval) Target 3:39
10 minute cool down

The actual:
Warm up 1.76 miles 18:31 including a pit stop to the nice new bathrooms
1200’s – 5:37 and 5:40
800’s – 3:36, 3:31, 3:40, and 3:39
Cool Down 1.00 in 8:56

I spent the whole time chasing Lana, but it really pushed me and I FINALLY hit target!!!!!

Recovery Ride

This morning we got to sleep in. We had a bye for football/cheerleading and the soccer game was at 12:30. It rained during the game and I wondered if I was going to get my ride in today. When we got home, Ronnie told we were under a tornado watch. By 3:00 the sun was out, but Ronnie said we were still under a tornado watch. I needed to ride, so out I went. I didn’t even make it out of the neighborhood before it started raining on me. I could see the blue sky ahead so I pushed on. The rain didn’t last and the sun was back out soon. There was a strong wind again today, making it really hard to hear the traffic behind me. I ended up riding 29.44 miles in 1:50:53. My left knee started hurting for the last couple of miles. I have ice on it now.

The Music City Tri pictures are out and if you need a good laugh you can see them here. I never realized how FAT my KNEES are! I would love to have a good race picture taken of me just ONCE!

Week 5 (or is it 6) - The Long Run

Yesterday was a scheduled rest day, so I rested.

This morning, I met Lana at the Rec Center at 6am. The plan called for 18 miles and I let Lana pick the route since I picked the 17 miler 2 weeks ago (and got us out too far).

Next time I will think twice before letting Lana pick the route. We didn’t go out too far this time but it was HILLY. Then there was the wind. On my way to the Rec Center, I noticed how the flags and trees were blowing. Lana and I quickly decided that despite the wind, it was warm enough to just run in our tanks. I ate a gel and we chatted with Amy, who we saw making her turn around in the parking lot. Amy headed back out for the 1.5 mile run home and we started our 18 miles.

Lana and I chatted and time and miles were going by quickly. As we were running down Old Woodbury Highway, a truck stopped in the middle of the road and a guy gets out. Lana says “Is that Ronnie?” I said “No, his truck is red.” We continued running toward the guy wondering what in the world he was doing. Turns out it was Joe, we were about to pass his house.

It rained on us a few times and the wind felt like it would blow us backwards at times but we trekked on. We made one porta-potty stop along the way and saved a turtle crossing the road. The wind seemed to always be a head wind on the uphill making them even tougher. When we got to the steep hill behind Cracker Barrel at mile 16, we laughed at the leaves as they blew past us. Another hill with a head wind, but we managed to run it (a feat without any wind). As we were approaching the Rec Center and another short uphill, I asked Lana “How do you spell hellacious?” She laughed and knew I was thinking about my blog and how to describe the wind today.

I really felt good for the whole run, I think this might have been my best long run ever.

We had to do a short out and back on the greenway to get 18 miles. Total time 2:57:55, pace 9:53. I think that is within the target pace.

As a reward for a good run, I went to Sonic and got a slush. Yummy!!!!

When I got home, I tried to take an ice bath but just couldn’t make myself. I put a few inches of cold tap water in the tub and got in. I just couldn’t pour the ice in. I really never even got all the way in. I ended up in the hot shower and using my samples of Biofreeze instead.

Have a great weekend!!

Winter?!?!?!?

It was cold (50 degrees) and dark at 5:00 this morning when I started my intervals. The sky was still full of stars and the moon was the tiniest sliver. I was glad I had long sleeves on and was wishing I had worn pants. Wasn’t I just lying by the pool Sunday drinking frozen margaritas??
The plan called for 10-20 minute warm up, 3 x1600 (1 minute rest interval), and 10 minute cool down.
My warm up was 2.06 miles in 20:56. I started the first interval immediately. I ran it in 8:28, 1 minute rest and a change of direction. Second interval took 8:07, another minute rest and change of direction again. The third interval took 8:10. One last 1 minute rest period and then the 1.03 cool down in 10:53. I was surprised when I saw my times. I felt so much better doing this workout then the last two times I did it back in August, yet my times were not better. Another workout where I missed target. Oh well, I felt great.
Tomorrow is a much needed rest day. My last rest day was Tuesday of last week, hmm wonder if that has anything to do with my missed targets Monday and today???? The Tri Sunday has really gotten my schedule messed up.

Not So Tempo

After racing Sunday, I was not ready to get up early Monday morning for a tempo run, so I didn’t. I planned to run it after the kids went to bed that night instead.
While Casey was at gymnastics, Bryce started complaining that his head hurt. I told him that if he skipped football practice he had to go home and to bed, no TV. He said he needed a rest. We got home at 5:00 and he crawled into bed and did not wake up until 7:00. He said he felt much better.
In the meantime, Ronnie and Casey were cleaning up his golf cart so I took the opportunity to get my run in.
The plan called for 2 easy, 3 at ST, and 1 easy. Only I remembered the plan wrong. I thought it said 2 miles easy, 2 at ST, and 1 easy.
I headed out between rain showers. The two easy I ran in 9:44 and 9:40. Then it was time to pick it up. My legs felt like lead. I really tried to hit pace and just couldn’t make my legs go. I ran the 2 tempo miles at 8:59 and 8:42, nowhere close to target pace. I could NOT have run another tempo mile even if I had known I was suppose to. When my Garmin beeped 4 miles I slowed to a walk to catch my breath then started back to a slow jog. The last mile took 10:00. I felt like I could have run another easy mile and almost did but Casey wanted to go for a walk. I stopped by the house and got her. We were about 6 houses away when it started to rain. We turned around and jogged back home just as it really started raining hard.

This morning I met Tracy for a ride. We started at the Rec Center and did the Normandy loop. It has been a while since we have done this route and the dogs must have forgotten us. They all barked and chased again today. One dog almost got hit by a UPS truck. We rode the 19.48 miles in 1:14:34.

Friday when Lana and I were going to for our lake swim, we talked about doing the Gulf Coast Tri in May. Then at the race Sunday, Joe mentioned it and said I should think about doing it. Tom has done it before and says it is a great one. Joe wants me and Lana to do it so that we can all train/support each other. I am just scared that I can not be ready for that kind of distance (1.2, 56, 13.1) in 8 months.

Music City Tri Race Report

The alarm went of at 4:15 this morning.

I got dressed, ate my oatmeal, and headed out.

At 4:45, as I was backing out of the driveway to go pick up Lana, my cell phone rang.

“You a re NOT backing out on me on this”

“I don’t want to, it’s my husband, he is sick…”

Edit: I really did think Lana said “my husband” but apparently she said “Bo”. It was only 4:45 in the morning and she was talking quietly so I guess I just misunderstood. Either way I don’t blame her for staying home. Can’t leave kids with a husband that is that sick and sure can’t leave a sick kid. There will always be another race. I did begin to wonder what was going on when I called on my way home and JT answered the phone. I asked him “How are you feeling?” And he said “Fine??” Like I had lost my mind.

I thought about pulling back into the garage and going back to sleep. I hate going to these things alone. But I went ahead to Nashville. I cranked up the radio and sang for the hour it took to get there. I saw a truck with a bike in front of me and like an idiot decided to follow him!!! He made a wrong turn and took us to the marina. I still managed to make it to the race site at six. It was still dark and they were working on getting lighting at the sign in tent. I got my bib and race packet. I went back to the car and got my bag and bike and head to transition to set up. Then the word came…water temp is 77.7 wetsuits are legal!!! I was very happy to hear that, after all I purchased my wetsuit just for this race.
I saw Chuck, aka Goodlettsville guy. I chatted with him for a bit then headed to the water.
Everyone was standing around trying to figure out where the start was going to be. A girl walks up to me and asks do I know where the start is. We got to talking and it turns out she is the one who just beat me in my age group by like 5 seconds at my first tri this season.
Finally they called my age group to start and me and 20 of my best friends got in the water. We waded out to the buoy. They counted down then said go. I felt great. I had on my wetsuit, I was floating. We bumped into each other for a while then it thinned out. I caught up with the guys in front of us. I was so excited; I knew they had a 5 minute lead on us. Then I got nailed with an elbow in the right eye. I just knew it was going to be black. I swam on, looking for the tower they told us to sight. Final I got out of the water.
Swim Time 30:01
I ran to T-1 pulling my wetsuit to my waist. It was a lot easier to get it off then Friday when Lana and I swam. I grabbed my bike and headed out.
T-1 time 2:50
The bike course was hilly and my left knee started hurting about 6 miles into the ride. I tried really hard not to think about it and just thought about TriSaraTops and what she had to endure last week. I felt like such a wimp. I knew that there were two turn arounds on the course that were 180’s on a 2 lane road. I knew I was getting close to the first turn around and my one and only goal was to hit it alone. I have a hard enough time turning, I sure didn’t need to take someone else out with me. Lucky for me, I made it to the turn around alone and turned with no problem. The second turn around I also made alone and uneventful. Then I made it back to transition.
Total bike 1:13:43
I got changed and ready for the run
Total T2 time 1:07
I knew that they had 2 hills that were worth mentioning in the course description. The first was at the beginning and the second was just after the turn around. I was NOT prepared for the first hill to be so soon. First you had to run on grass, then some very rough street, and then it was a long uphill. Close to the top I said to the girl near me “I sure hope that is the hill” She smiled, started coughing, and then threw up. I decided maybe I better not talk to anyone else on the course. Soon a guy ran up to me and started talking, I wanted to warn him that I had already caused someone to throw up but I needed the distraction. We ran side by side for a while then he headed off for a pit stop. He caught me later in the race and ended up smoking me! I got to the damn and saw the second hill. It was billed as a "short steep hill". It was steep but not short. I ran down it to the turn around, grabbed some water and headed for the hill. I ended up walking for about 50 yards on that hill then started running again. At the mile 5 water stop the girl was great and really pushed me to the finish.
Total run time 55:58
That is a total time of 2:43:42 which beat my only other Olympic distance. Not by much but it is a PR!!!

Wetsuit Test Drive

Yesterday was a cross training day and it turned out that Ronnie told me wrong and his continuing education class wasn’t until today. So I got up at 5:20 and headed to the Rec Center pool. I don’t know what is wrong with me but my swimming has been so slow. Maybe it is because it is fall now and tri season is coming to and end. I don’t know but my body better wake up and get ready to swim on Sunday!!! Yesterday’s swim was 1750 yards in 37:38.

This morning I picked Lana up at the Rec Center at a little after 8:00 and we drove out to AEDC for a lake swim. I am lovin’ my new wetsuit. Not the way I look in it but the way I float! We did a short swim, I am guessing between 600 and 700 yards. I felt great. I sure hope wetsuits are legal Sunday. My swim time might not be so bad after all.
After I took Lana home, I changed into running clothes and headed out for an 8 miler. I ran the less flat of the routes out here. It is still not hilly and didn’t do much to prepare me for the hilly course on Sunday. However, I felt good on the run. It was sunny and 65 when I started and 75 when I finished. There was a nice breeze as I headed out but I soon discovered when I made a turn into it that it was in fact a nice wind. It was a great morning to run. The 8 miles took me 1:13:00, 9:07 pace.
Tomorrow the kids have a football game and a soccer game. I hope to squeeze in a short 15-16 mile ride but am not sure when. Then Sunday is the last Tri of the season.
Have a great weekend!

Week 4 Tempo

Yesterday’s plan called for cross training. It was starting to rain after I dropped the kids off at school, but that was just an excuse. I was exhausted. I got home, read a few blogs, and then decided to lie down. It is a good thing I set my alarm clock. I slept like the dead until 10:00 when I had to get ready for work. After work it was help the kids with homework, football practice, and cheerleading practice. No time for any cross training.

This morning I met Lana at the Rec Center for our scheduled Tempo run. The plan called for 1 mile easy, 4 miles at 5K + 35 seconds, 1 mile easy.
We picked a nice flat route. The problem for me was the bridge. We had to run on a bridge over the interstate. Today that bridge came during the warm up and the cool down. Usually I run as fast as I can to get over the bridge but today I wanted to save my legs for the 4 mile tempo and by the time I was doing the cool down my legs just couldn’t handle a sprint over the bridge. I need to find a way to make the bridge fall into the tempo part of the run.
I was running after a day of rest and was struggling to keep pace. Lana had her Garmin set to beep when we were off pace. The thing beeped just about the whole time.
Here are the numbers:
Warm up 10:13
Tempo 8:25, 8:30, 8:29, and 8:27
Cool down 9:54
At the time I wasn’t really happy with those number but once I got home and saw the target was 5k + 35 seconds I am thrilled. I think my BEST 5k was run at about an 8:00 pace.
This weekend is the Music City Triathlon and it will be replacing the first 20 mile run of my marathon training plan. I found out that current water temperature is 79.3 and expected to fall in the next few days “as the rain water from yesterday makes its way down from the hills to the damn”. I am hoping to get a lake swim in tomorrow afternoon. It will depend on if Ronnie can get home from his continuing education class in time to take the kids to soccer and cheerleading practices. I want to try out my new wetsuit, in case the water does get below the 78 wetsuit legal limit. If Ronnie doesn’t get home it time, I guess I will just do a few laps in our pool on Friday and have another day of missed training this week.

Monday + Speed + Solo = Yuck

I knew yesterday while riding that this morning speed work would not go well. I rode yesterday afternoon at about 4:30. I did the same loop Lana and I ran Friday for our long run and just added to it to get a total of 20.19 in 1:11:44. My legs were tired and I tried to push hard. I started stronger then I finished and at the end was just glad to be home.

This morning I woke up at 4:00 and didn’t fall back asleep until right before the alarm went off at 5:00. I hit snooze. I got up at 5:09 when the alarm went off again. I was moving slow and didn’t get out the door until almost 5:30. The plan called for 10-20 minute warm up, 5 x 1K with 400m rest, and a 10 minute cool down. Last night I decided to just run here in the neighborhood and programmed my Garmin with the correct distances. I didn’t even look at the plan to see my target pace so I was just going with how I felt. The warm up was 1.86 miles in 19:07, 10:19 pace. Then I started the 1K/400. They went like this:
1K-5:09
400 rest-4:25
1K-5:15
400 rest-4:12
1K-5:13
400 rest-4:26
1K-5:15
400 rest-4:30
1K-4:59
Cool down 0.98 in 10:12.
I missed target on every one of them. My legs felt like lead so I really don’t think I could have run them any faster this morning. Tomorrow is a cross training day and I really hoped to go for a 30 mile ride but I still don’t know if my legs are up for it.

Weather Update: My wetsuit came today therefore, temps will be on the rise here in middle Tennessee for the reminder of the week.

Marathon Update: I still haven’t picked my marathon. I tried really hard Saturday night to convince several of the girls that Vegas would be an awesome girls trip but I don’t think I got any takers.

I Run for the Party

Yesterday started out with the kids’ first football game/cheer leading at 11:30 followed by their first soccer game at 12:30.


The babysitter came over at 3:00 and Ronnie and I headed to Nashville for the I Run for the Party 5k. Tracy called and gave us the heads up on where to park. We got our bibs, wrist bands, bags, and t-shirts. We decided against the timing chip since this was all for the party anyway. We met up with the rest of the group at a bar. The rules were made. There was a minute and a half deduction for each beer you drank BEFORE the race, one minute for each beer you drank DURING the race, and thirty seconds for each cigarette smoked DURING the race.
We hung out at the bar for awhile and I tried to earn as many prerace deductions as possible.





We made a stop back by the cars to drop off out bags and stuff then headed to the start line.


Tracy, Ronnie, Gary and I started out together but Gary took off right away. Tracy and I decided to stop at the water stop since we never stop for water at a 5k. That is when we lost Ronnie. We saw just about everyone in our group either in front of us or behind at the turn around point. I crossed the finish line in just over 29 minutes. Even with my prerace deductions of 4.5 minutes it was still not an impressive time. I still feel like I should have gotten additional deductions for the 17 mile long run the day before.
Once everyone made it across the finish line we got in line and got our free beer and martini.
Then we hung went to the Tin Roof and got our free chips and dip. We went back to the first bar we started the night out at and watch some of the UT game. Then we went to the Big River Grill to eat.
It was a really fun race and I had a great time.

No Rest for the Lazy

Yesterday was suppose to be a rest day but last week I had more then my share of rest days and it was also my only chance to get a ride in. I met Tracy at her house and we did the loop out there. It was almost 23 miles and took just over an hour and a half. Tracy told me she likes riding with me on my rest days, I didn’t push her hard.

Today’s plan called for 17 miles. Lana need to be done by 9:00 so her husband could get to work, so she wanted to start at 6:00am. Today was Grandparent’s breakfast at my kids’ school and my mom was coming to eat with my kids. I am also doing scrapbooks for 6 kids (much better then the 13 last year) and I wanted pictures. My wonderful husband took over. He got the kids to school at 7:00 to meet my mom and then hung around to take pictures of the other kids too. In the meantime, Lana and I pounded out our 17 miles. I picked the route. We did the Matt’s Hollow route that I ride sometimes. Only problem was that I miscalculated and we ended up finishing about a mile from my house. So we walked that mile and called it cool-down. Otherwise the run went good. I tried to focus on the positives and not how bad my toe hurts. I am really glad that I was able to work it out to run with Lana because I don’t know if I would have made it on my own. We talked and that really kept me from getting bored and thinking too much about the aches and pains. That last mile and a half was the hardest. I begged Lana to tell me a fun story but instead she reminded me of how that part of the run was the part that was making us the strongest. Lana’s Garmin was beeping her miles about 0.06 miles before mine. I told her I HAD to run until my Garmin said 17. She gutted it out with me and when my Garmin beeped we stopped. 17 miles in 2:46:09, 9:46 pace. Right on target!

If anyone is wondering what the weather will be like in middle Tennessee for the next week, expect a heat wave. Why you ask. I just ordered a wetsuit out of fear of water temps being low enough on the 17th. Now that I have it on its way, the water will stay just above the legal limit. The good news is I got a GREAT deal, so I won’t be too upset.

Enjoying a Speed Workout????

Yesterday was a cross training day. Due to Labor Day and the kids fund raiser at school that I am helping with Thursday, I had to work all day Tuesday. Since it was too dark to ride before work, I decided on a much needed swim. I got to the pool at 5:50am and again two of the 3 lanes were already being used. I claimed the open lane and got started. I knew I was swimming slowly, I just didn't realize HOW slow. I swam the 1750 yards in 37:43. I am in a world of hurt come the 17th. There won't be a current carrying me downstream this time. I am looking at wetsuits in fear that the water temps are going to be low enough to make them legal since we have been having such cool temps lately. I refuse to be at a disadvantage by swimming without a wetsuit for this race.

This morning the plan called for speed. 10-20 minute warm up, 1200, 1000, 800, 600, 400, and 200 with 200 meter rest intervals and a 10 minute cool down. I programmed my Garmin last night and headed out this morning at 5:00. It was cool and dark. It made me realize it won't be long until these runs will be in sleeves and pants. I am not ready for that yet. I took the warm up nice and slow, 1.85 miles in 19:23, 10:29 pace. I hit the lap button and let the fun begin.

Dist/time/pace
1200 5:58 7:58
200 rest 2:11
1000 4:55 7:57
200 rest 1:55
800 3:51 7:43
200 rest 2:02
600 2:42 7:21
200 rest 2:00
400 1:46 7:07
200 rest 1:56
200 0:49 6:54
Cool down 1.03 miles in 10:22, 10:05 pace

I am happy with this work out. I only hit my target times on the 600 and the 400 but each interval got faster and my 200 meter rest intervals all stayed about the same. I was SURE that I was walking slower each time because I knew that the sooner I reached 200 meters the sooner I had to start fast again. I have never done a speed workout like this and really did enjoy it.

Week 3 - A Long Ride and The Franklin Classic

Yesterday kicked off week 3 of The Plan. I am still not sure if I am going to Memphis, Vegas, or Huntsville but I am still training.

Week 3 – Day 1 Cross Training
I met Lana, Tracy, Gary, and Amy at the Rec Center. Amy had just gotten her brand new Trek 1600 and was taking it out for its first spin. 15 miles was her longest ride to date and we took her out to Normandy. She did GREAT. It is a 20 mile loop with 2 really good size hills. We met Leslie on our way back to the Rec Center where we filled up our water bottles, chatted, and then headed back out on the Star route. Leslie broke off and headed home at Wayside, and then Gary and Tracy took 53 to Riddle so it was just me and Lana for the Cracker Barrel Hill! It surprised me how much easier it was this time. We rode a total of 35 miles.

While riding, Leslie mentioned the Franklin Classic and Lana and I told her we were going. She decided to come too.

Week 3 - Tempo
Leslie, Lana and I met this morning at 5:10 to head up to Franklin. Lana and I got signed up for the 10K and Leslie signed up for both the 5k and the 10k. Since Leslie had to start at 7:00 and Lana and I had until 7:30, Lana and I took all of our stuff back to Lana car while Leslie went off to start her first race. Once Lana and I got everything dropped off and made use of a port-a-potty, we headed back to the square. David had emailed me that he would be on the square wearing a sleeveless red shirt and that his bib number was 308. Lana and I saw a guy in a sleeveless red shirt but we could only see the last number on his bib. It was an 8. We walked toward him and I called out “David…David” The woman standing next to him started shaking her head. OOPS he was number 508. We looked around some more but I told Lana I was NOT walking up to any more strangers.
We saw Leslie cross the finish line. She did great but I don’t remember her time. She had to go straight over and line up for the 10k. We headed over to the 10k start too. We ended up standing next to the guy that was NOT David. He probably thinks I am some kind of weird stalker.
The gun fired and we were off. We weren’t far into the run when we spotted a guy in a sleeveless red shirt that I heard another runner call David. Lana and I caught up with him and sure enough this time it was David. We chatted for a while then we got a little ahead of him. Lana got even father ahead. I saw the Goodlettsville guy. As I caught up with him I said “Not you again. I don’t want to have to look at your back this whole race too.” I got ahead of him and then David was back. We ended up running and chatting the rest of the race. At a turn around, I saw Leslie. She had already run a 5k and was now ahead of me in the 10k. She is awesome. Before I knew it, the finish line was in sight. I crossed the finish line just a step or two behind David with an unofficial time of 52:01. I am still hoping that I am a few seconds off and that I managed to break 52 minutes.
I saw Leslie and Lana who had both finished ahead of me. Then I saw the Goodlettsville guy, I had finally beaten him. Turns out his name is Chuck. He asked me if I did Triathlons. I said yes. He said that I have biker’s legs. Don’t know if that is a good thing or a bad thing. He said he will be at Music City on the 17th too. Great another chance to chase him!!!
All and all it was a great race and I really like the 10k distance. Not only was this my first 10K it was also my first RBF meet up. Thanks David for running with me and for the heads up on the course. We will have to meet up at the next race too. I Run for the Party???

Ouch!!!!

Yesterday was a scheduled rest day but since I rested on Sunday AND Monday I hit the pool. I got there at 5:45am. They are not suppose to open until 6:00 but there were already people in two of the three lanes. I quickly claimed the last open lane and got to work. I swam 1750 yards in 36:26. I felt ok but knew it wasn’t my best effort. The guy in the lane next to me was really flying. I hate getting lapped and when he lapped me for the third time I was beginning to think about swimming under the lane rope and dunking him. He ended up getting a kick board for some laps and then I lapped him a few times. Not that it made me feel better but at least it prevented me from drowning a guy just because he is a good swimmer.
This morning the plan called for 15 miles at PMP + 45 seconds. I headed out at 8:00 after taking the kids to school. It was a great day to run. It was about 75 degrees and overcast. I felt great and had to issues. The diet I have been on all week must be working, I have lost about a pound and my legs didn’t get rubbed raw this time. Yey me!!! After 8 miles the sun came out. That made it hot. Luckily I had not needed my fluids much up until this points so I was fine. I made on pit stop at my mailbox to refill my Gatorade bottle at 10.5 miles. I noticed my toes on my right foot were feeling like they were getting rubbed but I was almost done now. I finished the run in 2:28:47 for a 9:55 pace. Not exactly where I wanted to be but…

When I got home I took my shoes off to discover that my socks did indeed rub.



A pedicure was required. I showered and went to Ultra Nails. The lady tried to kill me. She cut almost all the skin off my second biggest toe and my second smallest toe then poured some kind of liquid fire on my foot, TWICE. Then she grabbed a bottle that said hydrogen peroxide. I cringed and prepared for more burn, she laughed and said “It water”. Than God!!! My foot still hurts. I hope it recovers quickly; I am trying to get a babysitter so that I can go with Lana to run a 10k in Franklin Monday morning. Then there is I Run for the Party on the 9th and Music City Tri on the 17th. I have no time for blisters.

I know how important proper fitting shoes are and I went to Fleet Feet in Nov and got fitted for shoes. The shoes I was running in this morning are a newer pair of one of the two shoes that they fitted me in. I have FOUR pair of running shoes, not counting my shoes that I use for Tri’s, and rotate them for each run. I was wearing good running socks, nothing cheep on these feet. I don’t know why my shoes rubbed me, and this isn’t the first time. My feet are NOT pretty!!!