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!!!

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.

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!

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.

Answers

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!!!!

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.

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.

Dogs!!!!

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.

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.

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!!!

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.

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!

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?

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.

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.

2nd-AG

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.

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.

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.

Cedars of Lebanon Race Report

I got up Saturday morning at 4:20am and got ready for the race. I could hear the rain on the skylight and just hoped that it would stop soon. I drove next door to pick up Kim and her sister, Lisa. Kim came running out a few minutes after 5 and said “I will be just a minute, my alarm didn't go off and I just got up”. Just a few minutes and we were on our way.
It continued to rain most of the way to Lebanon and at one point really poured down. Once we got to the park the rain had stopped and we picked up our race packets, timing chips, got body marked, and set up transition.
It started to sprinkle again. The race started right on schedule at 7:30. It was an interval start based on estimated swim time but they were putting us in extra fast in hopes that they could get everyone in and out of the pool before any lightening started. It made it more crowded and I passed a bunch of people in the pool, I did not get passed by anyone. My new goggles were wonderfully non-fogged. Swim Time 6:03 (last year’s swim time was 6:21)
Last year as a first timer I wasn’t thinking about transition time and the fact that it adds up really quickly so I walked to T1 and talked to people and was in no real hurry. I knew this year that I could really make up some time here. I jogged from the pool to T1 and got my helmet on checking 3 times to make sure the chin strap was fastened. Got shoes on and grabbed my bike. No sunglasses needed since it was still raining. T1 time 2:04 (last year’s T1 time 3:02)
I have NEVER ridden my bike in the rain, it is always an excuse not to ride, so I was very nervous riding for the first time in a race. I felt great despite the rain. The turns really made me nervous, I took them extra wide. It wasn’t raining hard but it was enough that I stayed wet and my shoes got sloshy. I battled back and forth with 3 other riders. One was an 18 year old on a hybrid, another was a little skinny 15 year old and the other was the guy who started right in front of me in the pool. The course was very hilly and we passed back and forth over and over again. In the end we all came into T2 together. The last 3 miles of the bike the road was VERY rough. They were supposed to have gotten it paved but never did and instead it was just graded. It was like riding on rumble strips for 3 miles. I was glad that I didn’t get a flat or wipe out. Bike time 55:33 (last year’s bike time 1:00:55).
The 15 year old kid was just ahead of me running into T2 with our bikes and he missed his bike rack then cut me off to get to it. The ground was wet and those bike shoes are slick, I almost wiped out. I got changed for the run and headed out. T2 time 1:16 (last year’s T2 time 1:32)
My legs felt surprising well heading out for the run, maybe it was all that rough riding shaking them out. The rain had stopped at some point on the ride but since we were under trees it still felt like it was raining and I didn’t notice the lack of rain until I was running. The run started with a short up hill and had a big hill at the turn around. There were some other hills in there too but I was busy watching the clock so I don’t remember. Run time 24:53 (last year’s run time 26:15).
We stayed for the awards and I got another coffee mug. In addition, this time I got Hammer Gels in my favorite flavor and a Hammer Bar inside the mug.








Casey party was also a success. I got my camera working and the weather was fine.

Lisa took pictures at the race and Kim is going to email them to me. I will post them when I get them.

I Beat Last Year

Today was the Cedar of Lebanon Sprint Tri. Last year it was my first ever Tri. My goal going into this race was to see how much I have improved in a year.

Last year time 1:38:03, this year 1:29:51 third place in age group!!

Report to come later. Right now I gotta get ready for Casey party. My camera died this morning, I am still hoping to breathe some life into before the party but it is not looking good. I am also hoping for the weather to improve, that at least looks a little promising!

My Daughter Tried to Kill Me

OK, maybe she didn’t try to KILL me but she did make us go to Toot’s for her birthday dinner. I ate hot wings, fried dill pickles, and onion straws. Grease, grease, and more grease. I wasn’t going to do anything this morning but after all that grease I decided I need to sweat some of it out. I got up at 5:40 this morning intending to run 3 or 4 easy miles. After one mile I felt like I was going to throw up and by 2 miles I had to potty BAD. I looped back around to my house and finished with 2.72 miles in 25:03, 9:13 pace. I ran all the way to the potty, didn’t count that part since Garmin doesn’t work inside. :)

Tomorrow is the big race. I am picking Kim up at 5:00 in the morning. Her sister is thinking about coming with us to be our photographer. She just doesn’t know if she wants to get up that early!! I am hoping she drags herself out of bed, it helps so much to have someone cheering for you. And since Lana is not racing this weekend her parents won’t be there to cheer me on or take pictures.

Sleep and Great Ride Reduce Funk

I slept GREAT last night I don’t think I even moved. At 4:33 I woke up, this was earlier then the 4:45 I had my alarm set for but not enough time to try to go back to sleep so I just got up. I got dressed and headed to the Rec Center to meet Kim and Lana.
We had an awesome ride. We did the same Normandy Loop. I did not get a new top speed today. My max speed down the hill was 41.9 and then 8.8 was the minimum coming back up the other side. We rode a total of 20.02 miles in 1:09:29, average speed 17.3. Improvement!!! Maybe because Lana wasn’t holding back as much as usual. Sure she slowed at times to let us catch up but she stayed way ahead of us pretty much the whole time and that made me try to ride faster.
When I got home at 6:45 both kids were still asleep so I jumped into bed and fell back asleep until 8:10 when rooster boy came in yelling “cook-a-doodle-do”.
This Saturday is Cedars, my A race of the season. Last year, it was my first ever Ti. I am excited and nervous to be going back! I am looking for a big improvement over the 1:38:03 from last year.



Today is my “baby” girl’s 6th birthday. I don’t know what all she has planned for us today except that she wants Toot’s for dinner tonight. Happy Birthday Princess!!!
Here is a look back to your past birthdays:
Arrival July 27, 2000 2:45pm
With Daddy
1st Birthday

2nd Birthday

3rd Birthday

4th Birthday

5th Birthday

We are having the party Saturday afternoon. I have Cedars that morning then at least 10 kids over to swim that afternoon. I am insane.

Darkness

Yesterday, Tuesday, I got up and met Kim and Tisha at 5:10 but it had been raining and was still very cloudy and therefore, dark. We decided that it just wasn't safe to be riding so we canceled it. I SHOULD have gone ahead and run but I went home and got back into bed instead. I told myself that when Ronnie's alarm went off I would get up and run. Didn't happen. So at about 10:00, I got the kids dressed and on their bikes. We made it about 3 houses down the road before Bryce crashed into the ditch and didn't want to ride anymore. So we went home and sat by the pool. I decided to swim some laps. I got in twenty-five 40' lengths before the kids got bored with that. I did make it to toning class and yoga so yesterday wasn't a total bust.

This morning I got up at 4:50 again in hopes of making up for yesterday. Well, I didn't make up for anything. I ran but it was slow. I ran my 6 miles in just under an hour. I will give myself credit for sticking to it. I wanted to just quit so many times and the loops give me lots of opportunity to do just that. But I toughed it out and logged the miles. Today was about quantity not quality!!!

Non-running note:

The tooth fairy was very sleepy Monday evening but did manage to stop by our house and leave Bryce a dollar. Now his other front tooth is just hanging on. I am hoping that it doesn't fall out before Friday. Casey is still a little disappointed that she hasn't lost any teeth and since tomorrow is her birthday I hate for the tooth fairy to pay Bryce a visit.



I have been in a major funk.
I think it is because of all the signs that summer is coming to an end. It is still dark when I get up to workout, it is getting cooler in the evenings and mornings, school starts a week from Friday, and there are yellow leaves everywhere (ok that is from lack of rain, but it makes it look very fallish).
I am also sick of getting up so early EVERY morning and then only getting marginal workouts because I am so tired.
I have gained about 4 pounds and really don’t know why; I don’t feel like I am eating any worse then normal.
I need some me time that doesn’t involve exercise.
The kids are fighting more then normal.
See major funk!!!!

You Call That Speed?!?!?!

This morning I got up at 4:50 for speed work. I ran at Westwood. The track is still officially closed but the fence has a break in it where they are constructing a building (looks like bathrooms). So I was able to slip in. I did a half mile warm up, 6 x 800 and a half mile cool down. Break down looks like this
Warm up 4:39
6 x 800 3:48, 3:54, 3:48, 3:46, 3:44, 3:40
Cool down 4:28
I am not thrilled with my times and it shows that I need to be doing more speed work. No more “the track is closed” excuses!!

On a non running note.
Bryce lost a tooth this morning while eating a donut. Top front, 3rd tooth lost. Tooth fairy comes tonight. He still has 2 more teeth that are loose. He is going to have some great looking school pictures this year!

R A I N Spells Relief

Last night we got some rain and with it cooler temps. I got up at 6:30 to run before Ronnie had to leave for his golf tournament. It was sunny and about 72 when I started but clouded up before I finished. I ran 6 miles in 53:34, 8:56 pace. Here is what I kept running through my mind as I ran.
“Hey fasto, pick up the pace. It’s quality not quantity. These 10 minute miles are just not getting it. It is not hot out, you have no pains, why are you such a slacker? Pick up the pace!!”
It worked well for the first three miles and I kept an 8:40 pace but the second three I just told myself to go to hell and was a slacker.

Slow and Hot

The alarm went off at 5:00 this morning. I so did not want to get up but Ronnie is in a golf tournament this weekend so I don’t think I will have an opportunity to workout at all Saturday or Sunday.
I finally got to the Rec Center and ready to run at 5:30. It was already 75 degrees and very humid. I ran 3 miles around the greenway and town in 28:04, 9:22 pace. Another slow run. While in town, I saw Lana running in the opposite direction. I almost turned around to run with her but I was already more then halfway done and didn’t want to run a step more then I had planned.
After running, I went to the pool. I swam 3 x 300. I only have estimates on my times because I got a new watch yesterday and I don’t have it completely figured out yet. Guess I have to get those instructions back out.
This morning at 5:49 I got somewhere in the neighborhood of 50 anonymous comments. What’s up with that?

Brick

My husband is off work today and tomorrow. Last night we sat by the pool and drank 3 bottles of wine between us. So this morning when the alarm went off at 7:00 I did not want to get up. I hit snooze, which I NEVER do. While snoozing, I had a dream that one of my old bosses was walking through my kitchen. I said “Hey Blair, what in the world are you doing here?” He responded, “I just came by to tell you not to get up. You raced hard Sunday and should just sleep in this morning.” I have not talked to Blair since Thanksgiving and then it was just “Hi” when I saw him at the Turkey Trot. So why was he in my kitchen telling me to sleep? I got up after one more snooze anyway.
By 7:30 I was on my bike. I rode the Matt’s Hollow/Pomroy loops. It was already sunny and hot but I had a great ride. 20.54 miles in 1:13:19. Average speed 16.8.
I returned to my driveway and changed into my running shoes and discovered the battery in my Garmin was dead. I changed them out only to find the rechargeable were not charged either. So I had to find some regular AAA’s. Once Garmin was working and got a signal, I was off on my run. As I said, it was HOT!! I ran 3 miles in 26:00, 8:40 pace. How is it that I can run 3 miles at an 8:40 pace after riding 20 miles but I haven’t been able to just run 6 at the same pace???

New Top Speed

I met Kim, Tisha and Ray this morning at 5:10 at the Rec Center. Lana called my cell to let me know she wasn’t going to make it due to some hamstring issues.

We rode a modified Normandy loop. Today I hit a new top speed going down the hill of 42.9 mph. Weeeeeeeeeeeee!!!!

Tisha was in a hurry because she had a 7:30 patient coming in so she and Ray went ahead. I never realized just how much we hold them back. I don’t know why they ride with us. But I do know that I am getting better because if it.

I just got an email from Team Magic, the race directors for the Waterfront Tri. Seems that some people only made one loop on the bike and others didn’t run all the way to the turn around. So they got DQed and I have moved up. New standings: 24 of 47 in age group and 451 of 869 overall!!

I Heart Tuesdays

Tuesday is my favorite day of the week right now. I off work. I got to sleep until 6:15!! When I got up I ran 6 miles in 53:54, 8:59 pace. After my run I jumped into the pool to cool off, it was sunny and already 81 degrees out and I was HOT.

The kids and I spent the afternoon playing in the pool. I discovered that I am too old and big for the slide. It just hurts to go down it and therefore isn’t much fun. But the kids had a great time laughing at me.

We came inside at 4:30, ate and got cleaned up. Then we went to the Rec Center so that I could do the 6:00 toning class and the 7:00 flexibility class (this is the yoga class but it really isn’t very yoga-ish). I realized during the toning class just how tired my legs still are. The squats were killer tonight! But my balance is really improving; I only wobbled once during yoga.

Race Pics

Well, I guess I am pushing the buttons right this morning and blogger is going to let me post some race pictures for Sunday's Chattanooga Waterfront Tri (race report below).

This is the river that we swam, the stairs we had to climb to T1, and the post race party.







Me just after crossing the finishline


Me and Lana Finishers!!!

Chattanooga Waterfront Triathlon Race Report

Lana picked me up at about 4:45pm Saturday and we headed down to Chattanooga for the Waterfront Triathlon. We just made it in time to get our packets then headed to the Hilton. Turns out they over booked and did not have a double room for us. They gave Lana the choice of a king room at the same rate or a free double room at a hotel a block away. She went for the free room. This trip was off to a GREAT start.

We had a great dinner and turned in.

Alarm went off at 5:00. We got ready and rode our bikes to the transition area. After getting body marked and setting up transition, we boarded the bus to the swim start.

The Swim 1.5 K
This race was an interval start based on estimated swim time and age. I was number 220. Lana was just ahead of me at 212. When it was me turn, I entered the water and the race was on for me. Everything was going just fine, my stroke felt good and I was breathing every third stroke. Then my goggles got so fogged up I couldn’t see anything. I just tried to deal with it for awhile but I was starting to get worried I was going off course and I could tell I was slowing down, so I stopped and wiped them out. After that things went good. I made it to the pier and got pulled out of the water. Swim time 23:54.

T1
Getting to T1 required running up a flight of stairs. T1 time 1:39

The Bike 40 K
I felt great on my ride. The course is a partially one loop with a section of two loops and was a mix of hills and flats. I did start to worry when I was on my second loop and was getting passed by a number of people but when I got to the “straight to finish, right for second loop” part I was the only rider going straight so I felt better. There was a guy that passed me and gave me a woo-hoo and rang his bell. I thought it was very funny that he had a bell on his bike!! At the 20 mile maker, a guy came flying by me and said “How fast can you ride the next 4 plus miles?” I tried to keep him in sight but he was just too fast. Bike time 1:19:57.

T2 time1:45

The Run 10K
I was starting to feel the difference between a sprint distance and an Olympic distance now. The run course took you down a ramp to the waterfront, along the river then up stairs to the river walk. Along the river walk there were several bridges. I HATE crossing bridges. The first one was a glass bottom bridge and I really did not think I was going to make it across. I started getting dizzy and had to run with my hand on the railing. After that bridge the others were not as big of a deal but they still made my heart beat faster. The course was hilly and it was very hot and sunny by this point. At the first water stop I drank a glass and dumped a glass over my head. I got a drink at each water stop and at the turn around I got sprayed by a man with a hose. Right after that I realized that the hosing wasn’t the best idea after all because now I was running is soaking wet shoes. It didn’t take long and my shoes rubbed a blister on my heal. I finally made it back over the bridges, down all the stairs and to the finish line. Run time 57:00.

Total race time 2:44:17. 25 out of 48 in my age group. 453 of 871 overall. It was not an award winning performance but I am happy with it. Now I can add Olympic Distance Triathlon to my list of accomplishments.


Right after they handed me my towel and water I hear Lana’s dad calling to me. Her parents had made it down after all. Thanks Flash for the pictures that blogger won't let me upload!!!

It was a great race with a great spread afterward. They even had free beer for all the racers. I managed to get one before they ran out.

Good Intentions

Wednesday evening the kids wanted McDonald’s. So while we were in town, we drove past Westwood track to see if it was open. There were two guys out walking on it, must be open again. Thursday morning I slept in. The kids didn’t get up until 8:15. It was like heaven to just lie in bed that long. We got up, dressed and headed over to Westwood. When we got there we discovered that the track is in fact not open and there were workers there working on it. So my speed training was canceled. I got a rest day, not that I needed one.
This morning I got up at 5:15 and ran 4 miles in 36:41, 9:10 pace. What has happened to that girl that was running sub 9 minute miles a month ago???
I don’t know if I will be able to squeeze anything in tomorrow or not but if I do it will be minimal. Then Lana and I head for Chattanooga sometime tomorrow afternoon/evening for our first Olympic distance tri on Sunday.

Pack Ride

I had a great ride this morning. It is SO much easier when riding with someone. This morning I met Kim, Tisha, Ray and one of their cyclist friend’s Jack. We rode 22 miles in about 1:21. We got a slow start getting everyone gathered up but after that the pace was great.

Hills, Swim and Classes - What a busy day

I got up at 5:15 and went to the Rec Center. I wanted to run a hillier course today to get me ready for Waterfront this weekend. I ran up jail hill and over to Oakdale to run Thrill Hill then down and around to Spring Street and up those hills and finally up 41 to Old Stone Fort for that hill. It was a total of 6 miles in 57:11 for an average pace 9:31. Not my best effort but it was hilly. When I got back to the Rec Center I went in and changed to swim. I swim 1750 yards in 35:58. That was my first non race swim in a few weeks and the first time I swam a mile in even longer.
The kids and I spent the day playing in the pool with some friends and neighbors. Casey has learned how to do a front flip off the diving board. She didn’t believe me that I could do one so I had to prove it to her. It has been years since I tried a flip and it was ugly. My back flips were much better so she had to try that too. She did it.
After getting cleaned up, we went to the Rec Center for the 6:00 pm toning class and the 7:00 yoga. I enjoyed both and hope that I am not too sore tomorrow for my ride.

Still Dark

The days are getting shorter therefore; it is not getting light as early as it was. I headed out for a ride at 5:00 this morning and it was still fairly dark.
I rode alone again and only put in a marginal effort. 20.2 miles in 1:18:25.
The good news is that I only had one dog encounter and it wasn’t until about 15 miles. It was the same dogs I always see so it was not a big deal and they didn’t put much effort into their chase. Guess they were feeling lazy too.

Run Bike Swim

Manchester Star Triathlon Race Report.
A reverse sprint distance.
I was not crazy about running first and swimming last but I did this race because it was our first local tri. For once I did not have to get up at 4 in the morning and drive an hour to get to the race. This morning I got up at 5:40 and got the kids up at 6 to go with me. We got to the Rec Center at 6:30. I had picked up my race packet last night so I just had to set up my transition area and get body marked. The kids were wild so I handed them off to the child care at 7:00. The race started on time at 7:30.

The Run -5k
I started out slow for fear of not having anything left for the rest of the race. Problem is I never picked it up. I don’t know what my run time was but think it was in the 25-26 minute range. Not a good 5k.

T1
I made it into T1. I made SURE I got my helmet buckled this time. I got my shoes changed and grabbed my bike.

The Bike – 15.6 miles
Ray had told me before the race the bike course was mostly up hill until you crossed over the interstate. The first part of the course is the only part that I haven’t ridden so I was glad for the warning. I felt great. I was passing people and making up time that I lost on the run. I got to the part of the course that I ride some and was preparing for the turn and hill when my chain fell off. I know it didn’t take that long to get it back on but it felt like forever. It was like I just couldn’t think. Finally I calmed down and got it back on but not before I got passed by a bunch of people. I managed to catch most of them. The next big challenge was the hill by Cracker Barrel toward the end of the course. It is short but very steep. There was a guy in front of me that was weaving back and forth trying to get up and I had a guy on my left moving in to pass. I had no where to go. Finally the weaver got off his bike and moved over to walk up the hill. I made it to the top and then on to transition.

T2
I got my bike racked and shoes and helmet off, grabbed my swim cap and goggles, and headed for the pool.

Swim – 200 yards
I jumped into the pool and started swimming. Half a lap into the swim I was feeling a drag and realized that I forgot to zip my shirt. I stopped at the wall and zipped it. By the second lap my goggles were filling up with water. I continued on trying to breathe every third stroke and ingnore the water in my goggles. I finished the swim and hauled myself up and out of the pool to the finish line.

My official time was 1:21:15. I don’t have any splits and don’t know that there will be any since we didn’t have timing chips.

I got first (and last) place in my age group and got some nice hardware. My daughter informed me on the way to the race that I “had to get first place this time” since I had gotten 3rd and 2nd at my last two races. Glad I was able to make her happy! I did finish 4th overall female and there were more then 4 females in the race!!

The race was very well organized and the course was great. Thanks to Leslie for putting on such a great race. I will do it again next year.

I don’t have any pictures since Lana’s Dad didn’t make it out for the race.

Shortcut

Lana called me back at 9:45 last night to let me know she was in for a 30 mile ride this morning at 5:00. We met at the Rec Center and rode our Normandy loop. Despite the fact that it was cold the ride went very well, I only remember seeing one dog. We decided to make a change to the route that brought us back to the Rec Center at 18.2 miles. Lana was ready to quit and I didn’t fight too hard. The change we made added some good hills so even though we didn’t get the miles in we still had a good ride.

I have decided to go ahead with the Manchester Star Tri tomorrow. It is our first local Tri and I really want to support it. Cindy has assured me she will have child care for my kids so I am out of excuses.

10 Mile Struggle

It wasn’t pretty and it was a huge struggle, but I got my 10 mile run in this morning at 5:15. It was cloudy, windy, and felt like rain when I started but by the end of the run the sun was out (still windy) and it looks like it is going to be a beautiful day.
I ran very slow and even though I wasn’t haven’t any problems or pains I just could not get my legs moving any faster.
I am way behind on my training this week and really wonder if trying to do a triathlon Saturday is wise.

Happy 4th of July

I got up at 5:00 this morning to meet Lana at her house for a 5:30 ride. It was a great ride with some dogs but I think they must be getting use to us. We saw the arrows painted on the road for the Star tri that is this Saturday. I really need to get signed up for that.
We ended up riding 31.37 miles in 1:53:23. I had an average speed of 16.6. Still lots of room for improvement. I was really feeling the effects of taking two days off and having too much fun in Memphis over the weekend.
Lana had a great crash at the end of the ride. She looks over her shoulder at me and says “I am going to the end of my street and back to get 31”. I said “I already have 31” She started messing with her computer and hit the curb and tipped right over into her neighbor’s yard. That ended her ride at 30.9!!
We are having a 4th of July pool party today. I am hoping the rain holds off. Guess I better get back to house cleaning in case we have to move the whole thing inside.
Have a GREAT 4th!!!!!

I've been Tagged

I have been tagged by Lana

four jobs I have had in my life:
1. Civil Engineer
2. Cad Tech
3. Waitress
4. Hostess

four movies I watch over and over:
1. Cheaper by the Dozen 2
2. Toy Story
3. Sponge Bob
4. Hello Kitty

four places I have lived:
1. Manchester, TN
2. Memphis, TN
3. Chicago, IL
4. St. Paul, MN

four TV shows I love to watch:
1. Survivor
2. Desperate Housewives
3. Friends
4. The Bachelor

four places I have been on vacation:
1. Jamaica
2. Orange Beach, AL
3. New Orleans
4. Cancun

four websites I visit daily:
1. blogger.com
2. coolrunning.com
3. yahoo.com
4. my-cast.com

four of my favorite foods:
1. Chocolate
2. Mexican
3. Pizza
4. Ice Cream

four places I would rather be right now:
1. On Vacation
2. In the pool
3. In Bed
4.

four favorite bands/singers:
1. Kenny Chesney
2. Tim McGraw
3. Trace Adkins
4. Faith Hill

four bloggers I’ll Tag
1. Jamie
2. Denise
3. David
4. Dusty

Home Again

I am back home and exhausted.
Yesterday morning I was going to get up early and go run but Casey had bad dreams so I was sleeping in the top bunk with her. I knew there was no way I would be able to sneak out so I just slept in. I finally went on my run at 9:00. It was HOT again. I ran 4.5 according to my Garmin but it was acting up again, so who knows how far it really was. I hope now that I am home it will start working right.
I got up this morning and was on the road at 6:00am. Casey slept most of the way home and Bryce watched TV. I never even had to stop. 4 straight hours of driving. We had a great time but I am glad I won’t be making that drive again until Thanksgiving!
I am NOT getting up early in the morning so I hope I can squeeze something in tomorrow evening.