Hey guys, hoping someone out there can help me out. I tried to down load a couple of pod casts and am having trouble.
First, Tac and Bigun. I got Episodes 1 and 3 but 2 and 4 downloaded in a different format and my MP3 player doesn’t play it. How can I get them in MP3 format??
Second, Steve Runner has a pod cast about the FIRST program (#132). I am dying to hear it since that is the plan I am using. When I download it I only get the intro. Has anyone else been able to download it?
Thursday, February 28, 2008
Monday, February 25, 2008
Thanks TacBoy 'n Bigun
I had a 3 hour bike on schedule for Saturday. It was too cold to ride outside so I put my bike on the trainer and downloaded all 4 episodes of TacBoy ‘n Bigun. For some reason only episode 1 and 3 made it on my MP3 player, but that provided me with entertainment for my first two hours. Thanks guys. And now I have #2 and #4 to listen to on my 18 mile run Friday.
I did manage to finish out the ride watching TV for that last hour. I ended up with 48.74 miles of riding to nowhere.
Yesterday was a scheduled rest day but I knew there was no way I would get both a run and swim in this morning. So I swam 2500 yards yesterday and saved my speed work for this morning.
About that speed work. I am not very speedy on a cold, dark, Monday morning. I did all 12x400’s but a few of them (three) were over 8:00 pace. The others I am calling good.
I did manage to finish out the ride watching TV for that last hour. I ended up with 48.74 miles of riding to nowhere.
Yesterday was a scheduled rest day but I knew there was no way I would get both a run and swim in this morning. So I swam 2500 yards yesterday and saved my speed work for this morning.
About that speed work. I am not very speedy on a cold, dark, Monday morning. I did all 12x400’s but a few of them (three) were over 8:00 pace. The others I am calling good.
Friday, February 22, 2008
Running In the Rain
I have run in the rain dozens of times and not melted once. But there is something about starting out in the rain that I just can’t do. So when I hear rain outside, I reset the alarm and go back to sleep. I don’t hate running in the rain. Yeah, sure I would rather run when it is not raining. But then I would rather not run in the freezing cold or the blazing heat. If I start limiting the days I run to only the perfect running days, I won’t get much running in.
So last night I checked the forecast and it was calling for rain this morning but I was hoping they were wrong. I had a 13 miler and in order to get it done before work I needed to start at 4:00am. I set my alarm for 3:45 and set out running clothes.
3:45 this morning I hear the rain. I cuss a few choice words and reset my alarm for 6:00. Then I just laid there trying to figure out how I could go to the Rec center when they opened at 5, run 13 miles, drive home, get the kids ready for school, and still get to work on time. But I just don’t run that fast. By 4:30 I didn’t hear rain. I jumped out of bed, changed, and was out the door in a flash.
I made it 7 miles before the rain started again. By mile 12 it was a downpour with the wind blowing the rain sideways. I was 100 yards from my house, my nice dry house, but I made that last loop of my neighborhood, 13 miles in 2:00:27. 9:16 pace right on target.
I was running late due to the late start and had to rush everyone along. If I would have just got up the first time, I would have still had to run in the rain but I wouldn’t have had the stress of rushing everyone out the door this morning. Maybe next time I will just get it done.
So last night I checked the forecast and it was calling for rain this morning but I was hoping they were wrong. I had a 13 miler and in order to get it done before work I needed to start at 4:00am. I set my alarm for 3:45 and set out running clothes.
3:45 this morning I hear the rain. I cuss a few choice words and reset my alarm for 6:00. Then I just laid there trying to figure out how I could go to the Rec center when they opened at 5, run 13 miles, drive home, get the kids ready for school, and still get to work on time. But I just don’t run that fast. By 4:30 I didn’t hear rain. I jumped out of bed, changed, and was out the door in a flash.
I made it 7 miles before the rain started again. By mile 12 it was a downpour with the wind blowing the rain sideways. I was 100 yards from my house, my nice dry house, but I made that last loop of my neighborhood, 13 miles in 2:00:27. 9:16 pace right on target.
I was running late due to the late start and had to rush everyone along. If I would have just got up the first time, I would have still had to run in the rain but I wouldn’t have had the stress of rushing everyone out the door this morning. Maybe next time I will just get it done.
Monday, February 18, 2008
No Speed
Today my FIRST program called for speed work. After the way my legs felt on Saturday’s run, I decided that speedwork was not the best idea.
My half iron program called for 1700 yard swim and 45 minute run. PERFECT.
So I got up at 4:30 this morning and headed to the Rec Center. First I ran 7 miles at a 9:30 pace (definitely not speed work) then I swam 1750 yards. Today’s swim was over a minute faster then yesterdays 1750 yards. Now granted yesterday’s swim was one of my slowest, but the fact that I could swim faster today after running makes me feel like I am recovered. Good thing, I have a very busy week including a 13 mile run and a 3 hour ride. Sure hope the weather forecast holds, I would much rather do that 3 hours on the road then the trainer.
My half iron program called for 1700 yard swim and 45 minute run. PERFECT.
So I got up at 4:30 this morning and headed to the Rec Center. First I ran 7 miles at a 9:30 pace (definitely not speed work) then I swam 1750 yards. Today’s swim was over a minute faster then yesterdays 1750 yards. Now granted yesterday’s swim was one of my slowest, but the fact that I could swim faster today after running makes me feel like I am recovered. Good thing, I have a very busy week including a 13 mile run and a 3 hour ride. Sure hope the weather forecast holds, I would much rather do that 3 hours on the road then the trainer.
Saturday, February 16, 2008
First Run
Today was my first run since the marathon. I didn't think I was going to make it. My legs have felt fine all week but boy did they scream during that first mile. I tried to take the less flat route, preparing for CMM. My half iron program called for 1:30 run. I ran 9 miles in 1:27 and called that close enough.
I have not spent the week eating bon bons.
Ok maybe one or two on Monday, but Tuesday I hit the pool. 2500 yards.
Wednesday was the No Slackers Spinervals DVD, Thursday back at the pool for 3500 yard and then back on the bike Friday for 1:30 of the Tough Love Spinervals.
Tomorrow my schedule has a rest day but I think I am going to swim. I need the pratice. Plus I am in a month long tri challange and the only thing I haven't met the goal in is the swim.
I have not spent the week eating bon bons.
Ok maybe one or two on Monday, but Tuesday I hit the pool. 2500 yards.
Wednesday was the No Slackers Spinervals DVD, Thursday back at the pool for 3500 yard and then back on the bike Friday for 1:30 of the Tough Love Spinervals.
Tomorrow my schedule has a rest day but I think I am going to swim. I need the pratice. Plus I am in a month long tri challange and the only thing I haven't met the goal in is the swim.
Tuesday, February 12, 2008
The Voice of Reason
I have thought about it and thought about it. But in the end I have decided NOT to go to New Orleans. I just can’t justify spending that kind of money when there is going to be a marathon here in April, that I got a $15 off coupon code for in B’ham. Plus New Orleans would be a fly down Saturday morning and fly home Sunday night trip, alone. Country Music is here. I will know people, have friends, and if David can stand running with me for that long again, have a running partner. Sure CMM isn’t “flat and fast” but I will just continue training hills and maybe I will be ready. It seems fitting the CMM was my first marathon, it should be the one I break 4 hours on too.
So, I am going to figure out how many weeks I have, where that puts me in the FIRST program, and how I am going to fit half iron training in too.
So, I am going to figure out how many weeks I have, where that puts me in the FIRST program, and how I am going to fit half iron training in too.
Monday, February 11, 2008
Mercedes Marathon
I drove down to Birmingham Saturday afternoon and meet up with David and his wife at the expo. After the quick tour of the offerings, we went back to the hotel.
We meet back up for dinner at 5:15. I had a great meal at Macaroni Grill that got me good and carb loaded.
I enjoyed the quite of my hotel room then got to bed early. Unfortunately, I had some partiers staying across the hall. They slammed their door from midnight until 3am. I don’t know why they had to go in and out so much.
I got up early and ate some oatmeal, a boiled egg, and an apple. I managed to refrain from slamming my door multiple times for revenge. I got dressed and met David to walk over to the race start.
We got there in plenty of time and claimed a spot in the starting chute next to the fencing and just chilled until start time.
When they told us to line up, we got with the 4:15 pacer. She was super fun and paces just about every weekend. What a job. We hung with her for the first couple of miles then we got a little ahead. We had our plan and were sticking to it.
The first big hill came at about mile 5, a one mile long climb. It was long but not too steep. I still felt great at the top.
At the full/half split, we took at hard right and up a short steep climb. But then it was down, down, down hill. We made up a lot of time then.
After that we hit a paved running trail. It was mostly flat and about 2.5 miles long. A sub 4 was looking possible, we were a minute off target and feeling good still.
Then it was through a mall parking lot and we hit mile 16. Still feeling good and still on track for a sub 4.
Once we left the mall, we hit some neighborhoods that had rolling hills. It felt like we had a lot more up then down and my legs were really feeling it now. The sub 4 was slipping out of reach. I was hoping for a PR by that point.
The BIG HILL came at mile 21. It was a mile and a half climb. There were a lot of cars lined up to turn on the road so we had to run single file. When we finally got past the cars and David was back next to me, I told him I couldn’t make. We walked a few yards then started right back running. There was a cop and I asked if that was the top, he said just right around the curve. He meant curves and finally we were at the top. The downhill was steep and this time it hurt. My legs were screaming with each step but I was letting gravity do as much work as possible.
At the bottom of the hill, I still had 2.5 or 3 miles to go. It was basically flat but into the wind. I saw the chances of a PR slip out of reach too.
Mile 25 people were handing out beer. I knew I wasn’t going sub 4 and I wasn’t going to PR, so I took a beer. It was good. I headed off for my final 1.2.
They had a very long finish chute and just as I entered, the guy in front of me was joined by his ENTIRE family and everyone else he knew. I couldn’t get around them for my final kick. Not that it mattered by this point, 5 or 10 seconds couldn’t save me.
I got my super cool medal and finishers shirt, 2 orange slices, and a bottle of water.
David crossed the line just behind me with an awesome PR!!!
David and I got our picture made then went inside. David and his wife left soon after that and I went to the food and beer lines. I found the Manchester crew. They all did super awesome with PR’s all around.
I hung out for a little while then walked back to my car and made the long drive home. I thought about New Orleans the whole way. I am still trying to figure out how to make that trip work. I know that I am trained for a sub 4 now. I am afraid if I wait until after Ironman I will be starting over.
Official results are posted
10k-59:21
15k-1:27:21
25k-2:23:52
30k-2:52:59
final-4:07:45
10th of 32 in AG
342 overall
We meet back up for dinner at 5:15. I had a great meal at Macaroni Grill that got me good and carb loaded.
I enjoyed the quite of my hotel room then got to bed early. Unfortunately, I had some partiers staying across the hall. They slammed their door from midnight until 3am. I don’t know why they had to go in and out so much.
I got up early and ate some oatmeal, a boiled egg, and an apple. I managed to refrain from slamming my door multiple times for revenge. I got dressed and met David to walk over to the race start.
We got there in plenty of time and claimed a spot in the starting chute next to the fencing and just chilled until start time.
When they told us to line up, we got with the 4:15 pacer. She was super fun and paces just about every weekend. What a job. We hung with her for the first couple of miles then we got a little ahead. We had our plan and were sticking to it.
The first big hill came at about mile 5, a one mile long climb. It was long but not too steep. I still felt great at the top.
At the full/half split, we took at hard right and up a short steep climb. But then it was down, down, down hill. We made up a lot of time then.
After that we hit a paved running trail. It was mostly flat and about 2.5 miles long. A sub 4 was looking possible, we were a minute off target and feeling good still.
Then it was through a mall parking lot and we hit mile 16. Still feeling good and still on track for a sub 4.
Once we left the mall, we hit some neighborhoods that had rolling hills. It felt like we had a lot more up then down and my legs were really feeling it now. The sub 4 was slipping out of reach. I was hoping for a PR by that point.
The BIG HILL came at mile 21. It was a mile and a half climb. There were a lot of cars lined up to turn on the road so we had to run single file. When we finally got past the cars and David was back next to me, I told him I couldn’t make. We walked a few yards then started right back running. There was a cop and I asked if that was the top, he said just right around the curve. He meant curves and finally we were at the top. The downhill was steep and this time it hurt. My legs were screaming with each step but I was letting gravity do as much work as possible.
At the bottom of the hill, I still had 2.5 or 3 miles to go. It was basically flat but into the wind. I saw the chances of a PR slip out of reach too.
Mile 25 people were handing out beer. I knew I wasn’t going sub 4 and I wasn’t going to PR, so I took a beer. It was good. I headed off for my final 1.2.
They had a very long finish chute and just as I entered, the guy in front of me was joined by his ENTIRE family and everyone else he knew. I couldn’t get around them for my final kick. Not that it mattered by this point, 5 or 10 seconds couldn’t save me.
I got my super cool medal and finishers shirt, 2 orange slices, and a bottle of water.
David crossed the line just behind me with an awesome PR!!!
David and I got our picture made then went inside. David and his wife left soon after that and I went to the food and beer lines. I found the Manchester crew. They all did super awesome with PR’s all around.
I hung out for a little while then walked back to my car and made the long drive home. I thought about New Orleans the whole way. I am still trying to figure out how to make that trip work. I know that I am trained for a sub 4 now. I am afraid if I wait until after Ironman I will be starting over.
Official results are posted
10k-59:21
15k-1:27:21
25k-2:23:52
30k-2:52:59
final-4:07:45
10th of 32 in AG
342 overall
I Can't Stop Thinking About It
I got a flyer for this while in Birmingham. It is all I could think of on the 3 hour drive home.
They have extend on-line registration until the 13th.
Southwest Airline has cheap airfare.
Now I just gotta figure how to get my husband to go along with the idea!!!!!
They have extend on-line registration until the 13th.
Southwest Airline has cheap airfare.
Now I just gotta figure how to get my husband to go along with the idea!!!!!
Sunday, February 10, 2008
Wednesday, February 06, 2008
Sleeping In Could Become Addictive
So, I was able to get Monday’s speed work done Monday evening. It was pretty windy and my splits made it very obvious when I was running into the wind and with the wind. But overall, I am happy with the run.
Yesterday, I slept in again. I did manage a 16-mile trainer ride at about noon, plus some abs.
This morning I got woke up at 4 by the storm. I did not reset my alarm, just hoped it would finish in the next hour and went back to sleep. Alarm went off at 5 and it was still raining. Now I could have gotten up and gone to the Rec center and run my 3 miles on the track or treadmill, but I went for the sleeping in option again. I will get those 3 miles in this afternoon/evening. That will be my last run before Birmingham!!!
Yesterday, I slept in again. I did manage a 16-mile trainer ride at about noon, plus some abs.
This morning I got woke up at 4 by the storm. I did not reset my alarm, just hoped it would finish in the next hour and went back to sleep. Alarm went off at 5 and it was still raining. Now I could have gotten up and gone to the Rec center and run my 3 miles on the track or treadmill, but I went for the sleeping in option again. I will get those 3 miles in this afternoon/evening. That will be my last run before Birmingham!!!
Monday, February 04, 2008
Final Week
Well here it is, less then a week until my marathon. And what did I do this morning??? Slept in!! The alarm went off at 4:30, I heard rain. So I reset the clock for 6:00 and went back to sleep. Now I am going to have to get in my last speed work tonight and it is still raining!!! I just might do some shifting. Trainer ride tonight and speed work in the morning. Sounds better then trying to do speed work on the "walking track" at the Rec Center.
Yesterday we didn't have swim practice because of a meet. So I had to swim on my own. I did 3000 yards.
Saturday was a tri buddy's 50th b-day so we celebrated by doing a 50 minute run, 50 minute swim, and a 50 minute bike. We went a little long on the run and bike but had to get back. Ended up with 6 miles running, 1 mile swimming, and 18.5 miles riding. We had great weather and a lot of fun.
Friday was my last long run. I did 10 miles. Ran from my house up Cracker Barrel Hill and to the top of Jail Hill. Then I turned around and headed home. I think my pace was 9:05. That was my last hill run before Birmingham.
Thursday I did a very slow easy trainer ride while watching TV. Didn't want to wear out those legs.
This week I am not pushing too hard. Going to get in my last two runs, a trainer ride, and a swim. Then I am taking Friday and Saturday OFF!!! I don't have big hopes for Birmingham but no point going there with tired legs.
Yesterday we didn't have swim practice because of a meet. So I had to swim on my own. I did 3000 yards.
Saturday was a tri buddy's 50th b-day so we celebrated by doing a 50 minute run, 50 minute swim, and a 50 minute bike. We went a little long on the run and bike but had to get back. Ended up with 6 miles running, 1 mile swimming, and 18.5 miles riding. We had great weather and a lot of fun.
Friday was my last long run. I did 10 miles. Ran from my house up Cracker Barrel Hill and to the top of Jail Hill. Then I turned around and headed home. I think my pace was 9:05. That was my last hill run before Birmingham.
Thursday I did a very slow easy trainer ride while watching TV. Didn't want to wear out those legs.
This week I am not pushing too hard. Going to get in my last two runs, a trainer ride, and a swim. Then I am taking Friday and Saturday OFF!!! I don't have big hopes for Birmingham but no point going there with tired legs.
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