Week 11 of The Plan

I picked the training program I am using for the half iron because it included strength training. I know I need to do more toning so I wanted a plan that said what to do and when.
So here it is week 11 and yesterday was the first time I did the scheduled strength workout. So much for The Plan.
I know this is shocking to those of you that know me. Remember, I am the one who "if the plan says trip at mile six, I trip"???
I can make excuses but what is boils down to is I just haven't made the effort.
So this week I decided it is time to buckle down. gotta get in ALL the workouts. I paid for this plan, time to start following it.
Saturday was a 2:30 ride. I planned to do it outside but then it was colder the I thought and I wanted to get it over with. Ronnie wasn't home so I just did it on the trainer. The Plan called for hills so I did the Pedaling Strength DVD.
Sunday was back on the trainer for 45 minutes of easy spinning. I did the Carmichael DVD. Not exactly easy spinning but it was all small gear stuff.
Monday was hills per BT and speed per FIRST. I did my best to combine the two. Ran repeats on Jail Hill and Thrill Hill again. 6 miles in 57:18. Then I hit the pool for 2000 yards per BT.
Tuesday was the strength day. Nothing else. I was so tempted to sleep in and enjoy a rest day. I got up and use the weight set we have upstairs. I did all the required sets.
Today, I paid for yesterday. I had a 10 mile PMP run and a 1500 yard swim on schedule. I got up at 3:30 and went to the Rec Center. I decided to just run my 2 mile loop 5 times, I was feeling a little spooked this morning. This route includes Sage Hill but nothing that should have killed my pace. My hamstrings were tired and my pace was slow. 10 miles in 1:33:23. I kept with the slow trend and took 34:33 to swim my 1500 yards.
Tomorrow is an 1:15 trainer ride, Friday is a 15 mile run, and Saturday 2:30 bike that I hope to get outside for.
Well, I can't keep my eyes open any longer. It has been a LONG day.

Training Goes On

I got to run my long run outside this morning and it wasn't raining!!!! I was slow and barely squeaked in under goal pace but it sure was nice to be outside. I don't know if my legs are fully recovered from the beating I gave them last weekend. But training goes on.
I am still trying to mesh the BT half iron program with the FIRST marathon program.
This is what I have done this week:
Sunday-1:15 on the trainer, did the Carmichael Cycling for Power DVD
Monday-Non speedy speed work. warm up, 1k, 2k,1k,1k with 400 RI. I came no where close to pace but was happy that my legs felt even as good as they did. Then I hit the pool for 2000 yards using the program workout for the first time.
Tuesday-back on the trainer for an hour
Wednesday-6 mile hill run. I ran from the rec Center to Jail Hill and then over to Thrill Hill, turned around and repeated 7 times. Then off to the pool for 2500 yards.
Thursday-swim 3100 yards

Hope everyone is enjoying their Good Friday, I am off work with the kids. It is beautiful out and I am heading outside now to enjoy the sunshine. Have a great weekend!!!

Tom King Half Marathon

When the alarm went off, I laid in bed and listened.
Nothing but silence. Yippee!!!
I was still holding on to some hope that the forecast of 100% chance of rain was wrong.
I got up, ate, got dressed, and headed to Nashville.
My house is 3 miles from the interstate. I didn't even make it to the interstate before it started raining. So much for my hope.
It rained off and on for my entire trip and there was even some lightening.
I got to LP Field about 6:55. I ran in to pick up my packet and asked if the races would be starting on time. They said yes that the lightening wasn't close enough.
I went back to my car and waited. I had forgot to bring a garbage bag but found a windbreaker type pull over in the back seat. It did help keep me a little dryer.
I met up with David and his daughter.
We made one last trip to the restroom then went to the start line.
It was still raining. I have never minded running in the rain, I just hate starting a run in the rain. We didn't have to stand around waiting for long, the gun went of right on time at 8:00. We wished Amy luck and were off.
A PR for me required an 8:30 pace. I didn't know if I could run a PR race in this weather but I was giving it a try.
David and I talked and ran. We kept an eye on our pace and the miles just ticked off. It continued to rain. We avoid the puddles that we could and trudged through the ones we couldn't. Didn't matter too much since we were already soaked.
I pulled off the windbreaker just after the halfway point. It was starting to get heavy.
The rain lessened some but still continued to fall.
About mile 11 I really started feeling the pace but said nothing. David had given up running with his daughter for her first half to run with me, I was going to continue to tough it out and get us a PR.
At about mile 12 you can see the jumbotron inside LP Field and people finishing. We picked up our pace. Then it was around the stadium, down inside, and out onto the field. The field was muddy and there was a strong head wind. We made our way to the far right side of the field where it was dryer and made our final push.
I crossed the finish line in 1:50:23. A new PR.
David and looked for his wife really quick but did not see her. Then we walked out of the stadium and ran back out to find his daughter. We got some very strange looks and lots of comments. The head wind was unbelievable but it had finally stopped raining. We found Amy. She looked great and had the biggest smile on her face. We turned around and ran in with her. I turned off and ran into the stadium so that I could watch them cross the finish line. I saw them enter the field and yelled. Amy had a strong finish and crossed with a huge smile. Conrats!!!!
I found David's wife and some of Amy's friends and we went back out to find David and Amy.
We got some food.
Trisonq was there. He had a great race.
Then I saw Lisa and Wayne. Lisa wasn't feeling so great, couldn't get warm.
I chatted with everyone and then made the long drive home.

the numbers:
8 place in age group (of 58)
62 female



Lisa, David, and me

Great day for racing
Michele

4 for 6

Of my last 6 workouts, 4 have been inside. The good news, none of them were on the dreadmill.
Saturday was a one hour trainer ride
Sunday a two hour trainer ride in the morning and 1750 yard swim in the afternoon
Monday 8.82 miles run OUTSIDE. It was cold but great to be outside.
Tuesday was back on the trainer. It was suppose to be a 2 hour ride but I guess I used up all my mental toughness on that 20 mile treadmill run because I gave up after 1:38.
Wednesday back outside for another cold run. 10 miles at PMP.
Today 1 hour on the trainer and 1750 in the pool.

Tomorrow morning I will be on the trainer again then swimming after work.

Tom King half marathon is Saturday. The forecast sucks. Major rain. Wonder if they will let me run it on a treadmill?????

Another Long Run Friday

Buzzzzzzzzzzzzzzzzz

Splat, Splat, Splat

Grrrrrrrrrrrrrrrrrr

Alarm goes off, I hear rain on the sky light, another long run on the treadmill!!!

So, I got the kids to school and myself to the Rec Center.

The FIRST plan called for 20 miles at PMP+(30-45 seconds).

I ran the first 6 at 9:50, the second 6 at 9:40, the third six at 9:30, and then I kept bumping it down for the last two. I ended up with an overall pace of 9:38.

As I was slowing it down when I finished, the man next to me said “Wow, does that say 81 laps? How far did you walk? I have never seen anything like that before. Why are you walking so far?”
I told him I was training for a race.
He asked “Are you going to win? Are you the best?”
LOL

They are calling for 3-5” of snow tonight. Guess it is going to be a trainer ride tomorrow. Bring on spring already!!!!

Flexible

My body is tired. I did not hitting pace on my speed work Monday or my tempo run today. My bike Tuesday went well but it was suppose to be slower. Tomorrow the plan calls for a bike and a swim. I am skipping them and resting. I have a 20 miler on schedule for Friday, which might have to be done on the treadmill AGAIN!!! Yuck. More adjustments will be made next week to prepare for the Tom King half marathon. Flexible-I am trying!

Long Weekend

This training plan is going to kill me!!! My last rest day was February 21st and my next one isn't scheduled until March 25th.

Since I last posted I have done:
1 hour Spinerval DVD
6 mile tempo run
45 minute trainer ride
18 mile treadmill run
61.25 mile bike outside
1 hour trainer ride

Just typing it make me tired all over.

The weather here has been all over the place. Wednesday I ran in the snow. It was a tempo run and I wasn't able to run as fast as I should have because of the ice.

Then Friday it was raining. The forecast didn't show any end in sight so I went to the Rec Center. I can't even tell you last time I ran inside. I debated between the track and the treadmill. I finally decided that I could not deal with having to run around all the social walkers and grabbed the only open treadmill. 18 miles and a reminder of just how much I hate running inside.

Saturday was beautiful out. I had a 4 hour ride on schedule and was glad to be able to ride outside. It was a little windy but the sun felt great. I rode 61.25 miles in 3:52:52. At that point I was home and could NOT sit on that bike a second longer.

It is beautiful again today but Ronnie was golfing so I did my one hour ride inside on the trainer.

It is suppose to start raining tomorrow and I even heard snowing on Tuesday. Looks like I still have some inside training ahead.

Techno Challenged

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?

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.

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.

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.

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.

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.

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

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!!!!!

It was not pretty but i finished unofficial time 4:07:45 Ouch
Michele

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!!!

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.

I Look Like a 9 year Old Boy

A friend called me last night to tell me her parents saw me leaving the Rec Center yesterday morning. It was cold and I had been swimming, so I had on a huge sweatshirt and a toboggan. Their conversation went something like this:

Mrs.: Hey look, there’s Michele
Mr.: That’s not Michele, that’s her son
Mrs.: No it’s not, that is Michele. Look she is getting in the driver’s side
Mr.: That is NOT Michele
Mrs.: It is too. See she is driving off. Her son is 9, he can’t drive
Mr.: Oh, man something is wrong with Michele

I guess I have been doing so much of my son’s homework; I am turning into a 3rd grader.

39 or 9, I have still been getting my workout in and finishing all the homework. Both have been a struggle.
Saturday-rest day
Sunday- one hour of Have Mercy Spinervals, abs, and swim class.
Monday-7.35 mile speed work and abs. 2 mile warm up, 5x 1k (1:30 rest interval), 1 mile cool down. I missed pace on all the 1K’s so I was disappointed in myself.
Tuesday-swim 2500 yards and abs
Wednesday-6 mile tempo and abs

TGIF and it is date night!!!

Ronnie and I have not been out w/o kids in months. So when two of my friends called yesterday to tell me that another friend’s band is playing tonight, I got right on the phone to find a sitter. Can’t wait!!!!

But in the mean time...I got up at 4:30 this morning and ran . It was 11 degrees. BRRRRR. Shot bloks frozen again, but not my eye lashes.

Plan called for 13 miles at marathon pace.

No easy route for me, nooooooooo! I had to include Cracker Barrel Hill, Jail Hill, and Sage Hill. Gotta get ready for Birmingham.

Even with those hills I managed to finish in 1:58:01, 9:05 pace.

Have a great weekend everybody!!

Still Here

I am still here just busier then normal keeping my head above water.

Last night I was looking for the piece of paper that I had written down my reservation for the hotel for the half iron I am doing in May. Trying to get a little organized and get all my race info in one spot. I couldn’t find it anywhere. Plus, I didn’t even know where I booked. So I got on the race site and called the host hotel. They didn’t have anything for me, so I called another hotel listed, they didn’t know me either. I turned the house upside down looking for that little scrap of paper with the hotel name and my confirmation number.
Finally I went back in my cell phone to the calls placed and found where I had called a GA area code. I called that number and found out I had booked the Fairfield Inn. I don’t know where I got them from and after checking on line decided they were too far away from the race site, they will have free beer after the race. So I called the host hotel back and booked a room, then call the Fairfield back and cancelled my reservation there. I wrote all this down on a piece of paper and stuck it in my “race drawer”.
All this kept me up way later then I wanted to be so when the alarm went off this morning I hit snooze then had to drag myself out of bed.
I went to the pool and swam 1750 yards; slowly I think it was 38:36. But right now I am really working on my form and hope speed will come.

Since I last posted workout have been:
Saturday- 30 mins on trainer, abs and push-ups
Sunday- swim class 2400 yards
Monday-speed day 8 x 800 with 1:30 RI. I hate 800’s. I ended up with 7.86 miles.
Tuesday-1 hour easy spin on trainer and abs
Wednesday- 5 miles and toning class

The homework situation is out of control. My 3rd grader has 3 tests today and it is a short week. So we spent a couple hours going over reading vocabulary, science and spelling to get ready. My 2nd grader has an easier week and only has a spelling test tomorrow but she is really struggling with the words this week and we spent at least an hour working on those.

I am WAY behind reading blogs and I miss you guys. I hope to catch up soon.

Too Much Homework

I knew that when the kids returned to school after Christmas break they would be stepping up the intensity, but man, I didn't think it would be this bad!!! After all, they are only in 2nd and 3rd grade.
So we have had HOURS of homework every night this week. Add AR reading and there has been little time for fun!
Wednesday night we got some snow and I actually hoped school would be canceled just so we could have one night without homework. But for once just the mention of snow did not close school here and Thursday night turned out to be the worst homework wise.

Well despite all the homework, I have managed to squeeze in my workouts.

Tuesday I did an hour on my trainer. I had planned to ride outside but first I wanted to finish painting my bedroom. I ran out of paint and had to go to Tullahoma to get more. That was an hour and a half that I had not worked into my schedule that day. So trainer riding it was.

Wednesday was an 8 mile run at 4:30am. It was suppose to be at planned marathon pace. I don't have big plans for Birmingham but would still like to get my training in based on a 4 hour marathon. Failed. I can blame the cold, the early hour, the dark, the diet I am on...or I can just face the truth. I didn't give it my all. 8 miles in 1:16:09, 9:31 pace.

Wednesday evening was swim class in Brentwood. Drill sergeant Dee pushed us hard. We did some great drills. And by the end, I swam 2450 yards. Not to shabby for me. Nice to know I can still do that.

Thursday I took a rest day and prepared for my long run.

Friday long run day!!! 20 miles at marathon pace + 30 seconds. It was 8:45 before I got out the door but it was a PERFECT running day. 30 degrees and sunny. I took Clif Shot Bloks every mile until I just couldn't stand the sweet any longer (about mile 16). When I got to mile 20 I spit out the one I had had in my cheek for 4 miles. I didn't hit goal but got very close. 3:13:44, 9:41 pace. I will take that.

I have a 13 mile run next week and an 8-10 mile the following week then it is race day! Downhill from here.

Speedy Monday

I got up at 4:15 this morning for my 8 miles of speedwork. Ugg, I hate early Monday morning speed training!!!! And this morning it wasn't any easier getting myself going. It was a cold 27 degrees. But cold gear kept me warm (well not frozen). I did a 2 mile warm up followed by 10 x 400 with 400 rest interval. The pace for the 400s looked like this 8:15, 7:37, 7:59, 7:49, 7:46, 7:50, 7:49, 7:28, 7:51, and 7:27. I did a one mile cool down and called it good. Total time 1:22:49, 10:22 pace. I walked the start of each 400 RI to get my heart rate back down, then jogged before kicking it up for the next 400, this killed my overall pace. As you can see, I had a hard time in the beginning getting a feel for the pace, and in the end just left it all out there.
Hoping for good weather tomorrow so I can take my bike for a spin, otherwise it will be some trainer riding. Either way it will be done on the old painful saddle. Ouch!

Racing Daylight

Yesterday Ronnie got a late start on golf due to the frost, so he was late getting home. Therefore, I didn't get out on my bike until 3:45. I almost didn't get my 20 miles in before dark.

Standing in my driveway I was too warm in my l/s jersey and jacket so I took off the jacket. I thought about taking off the gloves but worried that my fingers would get cold in the wind.

Boy am I glad I kept the gloves and I sure missed the jacket. Next time, I am going with first instinct.

After 3 rides on the new bike, I have determined that a new seat is REQUIRED. I place my order on Performance Bike this afternoon. Hope it solves my "soft tissue" issues.

Today I did a 1750 yard swim. Still no record break speed but steady.

BIG CONGRATS to Lana. She got her much deserved and hard fought for sub 4 today. You rock girl.

I chose to run

Last night was my turn to host Bunko. So yesterday, after dropping the kids at school, I went to Wal-mart to buy the stuff to make. When I got home, I looked around my house. It was not "company ready". I really needed to dust, mop the kitchen, pick up Lego's...but I also needed to run 17 miles.
I debated about it for a few minutes then changed and ran. 17 miles in 2:48:18.
I don't know what has happened to those nice 9:15 paced runs but yesterday I was just glad to be done.
It was colder then I thought so it took a while to warm up. The sun only made a few brief appearances, otherwise it was cloudy and windy. I had a few run ins with dogs but the biggest, scariest dog just stood in his yard and watched me run by. My nose ran the entire time. I have never had to deal with so much snot.
After running, I got cleaned up, got the kids, and cooked.
The Bunko group got there. They had to walk around Lego's but I got my run in so it was worth it.

Toast

Man, my legs are toast!

I have been trying to include more hills in my running this week and I am paying for it. But the good news is...I think I have just about kicked this cough.

The week didn't start out so good...
Sunday I ran 6 miles on the nice flat route by my house. Then I made the long haul to Brentwood for swim class. It was sign up day and it was packed. It was great to be back and I really look forward to making a lot of improvement on my swim this year.

But Sunday night I didn't sleep well and coughed all night.

Then Monday morning, it was warmer out and I couldn't stop coughing. I made it 1.1 miles then threw in the towel. I felt like crap all day.

Monday night I slept much better.

Tuesday morning, I ran from my house up Cracker Barrel Hill, up Jail Hill and up Thrill Hill. I had planned on a 12 mile out and back, but at the top of Thrill Hill I was only at about 5.5. There was an alarm going off in the distance and it isn't the best part of town so I turned around anyway. To make up the distance, I ran down Jail Hill and turned around and ran right back up it. Back down and then back to home.

This morning, I drove to the Rec Center then ran a 5 mile loop that included running up Jail Hill and up Sage Hill. After the run, I went to toning class. My legs were so tired the squats just about killed me!!

Trouble

Wednesday night I took some Mucinex D and told Ronnie that if I got any sleep I was working out in the morning.
The Mucinex worked so I got up at 4:30 and headed to the Rec Center.
I saw Tim in the parking lot. He told me I was crazy to run outside, his truck said it was 8 degrees. I told him mine said 13. Turns out mine didn't have enough time to get the actual outside temp in the 4 mile drive over there and Tim's truck was closer. Actual was 10.
I was really cold at first. As I huffed and puffed my way up jail hill, I could feel the moisture from my breath forming ice on my eye lashes. My eye lashes just kept getting heavier during the five miles. When I got back to my car at the Rec Center, I looked like Tammy Faye Baker.
I went inside to swim. The water felt really warm on my frozen body. I knocked out 1750 yards a minute faster then last week. Still not breaking any speed records.

Last night both of the kids had a friend spend the night so I ordered pizza. I got myself a calazone to prepare for my long run.
The Mucinex didn't help as much last night and I was up quite a bit hacking. The alarm went off at 4:30. I got up, went to the bathroom, and got right back in bed. I laid there for a minute thinking. It will be warmer later today, I can take the kids to day camp and run then. But they both had friends over and I hated to have to take them home just so I could run. Tomorrow is going to be 60, it would be so much better to run then. Ronnie will be golfing, when will I squeeze in 16 miles? I ate that calazone last night, I can't eat like that and then not run. So I then I got my butt out of bed and ran.
It was warmer then yesterday, in the teens. But I was struggling. I didn't want to be out there in the cold and dark. I made excuses. I am sick, I didn't get enough sleep, It's cold, It's dark... I didn't have a route planned and was just going by the seat of my pants. Mile 4 had me in Baker Heights. I got a plan. From here I could run Cracker Barrel Hill. Then I could compare it to the hills in Birmingham. New motivation. I was excited to be running now.
I made it up the hill, down interstate drive and a short out and back on 41. I beeped 8 miles. I turned around and headed back.
I was running out of excitement now. I ate a shot block, which freeze in your pocket when it is in the teens.
I felt a little better.
I trudged on. I ate a few more shot block ice cubes and finally made it home.
It wasn't my best 16 miles but it is 16 miles in the bank.
I started hacking as soon as I walked in the house. Took a couple more Mucinex and am hoping for a nap in a little while.
In the meantime, I pluged Garmin into the laptop and got the profile from todays run. I compared it to the profile for the Mercedes Marathon. I am in TROUBLE. While Cracker Barrel Hill is a little steeper it is only about a tenth of a mile. Mercedes has 2 hills that are each a mile climb. OUCH!!!!

Happy New Year

We finally finished Christmas this weekend at my in-laws. Good times were had and way too much food was eaten.
I did manage to get in a 6 mile run on the hills Sunday morning before everyone else got up.
Monday I was starting to feel sick (a gift from my daughter) so I skipped my run.
Tuesday I met Mike and we rode the Normandy loop. It was sunny and about 37 but there were also 20 mph winds. Made for a tough ride. My bike did great.
The coughing got worse all day yesterday. And then last night I didn't get much sleep. So I decided to skip the run this morning. Good thing too. At 8:00, on my way to work, it was still only 18 degrees. Brrrr!!!!
I am still hacking away. But I hope to be able to get in a 5 mile run and a swim tomorrow before my long run on Friday.

Click, Click, Click

With the end of the year just a few days away, so is the deadline for early registration for a lot of races.
So this afternoon, I clicked my way into some of those races.

My race schedule for 08 is really shaping up.

On tap and paid for:

Feb 10 - Mercedes Marathon

March 15 - Tom King Half Marathon

May 18 - Memphis in May Triathlon

May 31 - Coliseum's Rock 'N RollMan Half Iron

June 28 - McMinnville City Triathlon

And of course Ironman Florida on Nov 1, that I paid for a few weeks ago.

I still have a few other races planned but they didn't have a Dec 31 price increase so I am holding onto my money a little longer.

My credit card isn't the only thing that has gotten a workout. I have been running some this week too.

I redeemed my gift of flexibility and skipped Sunday's run and Tuesday's run. But I ran 10 miles on Monday, 9.5 on Wednesday, 5 on Thursday, swam 1750 yards on Thursday and ran 13 this morning. Flexibility came into play again this morning. It started to rain at 11 miles and after 2 miles I had enough and cut the run 2 miles short.

We have two more Christmas celebrations this weekend, calling for a little more flexibility, and then it is hard core training to get ready for this exciting 08 I have paid for!!!

FINALLY

Today I finally rode my bike!!! Actually, I rode her yesterday, but that was just one time around the block with the kids. Didn't get a good feel for her. But today, I did a Spinervals DVD and put her to a good hard workout. I think a new saddle is in my future. I am going to give this one a few more rides but today it was OUCH!!! I still can't wait to get her out on the open road but I am a wimp and don't do cold and/or windy riding. Might be spring before I get her outside :(

In complete contrast to my joyful riding, yesterday I had a BAD run!!! I got up at 5:00. It was pitch black again. No stars, no moon. I was jumpy again. I wish running scared = running fast. But it didn't. When Garmin beeped one mile, I was shocked. What only one? How can that be? I almost turned around and went home. I wasn't feeling the love. I made a deal with myself. It was suppose to be a 13 mile run, but if I would just continue I would cut it short with just the 8 mile loop. 8 miles never felt so LONG!!! I even had to run past my house to hit 8 miles but I did it. It wasn't the scheduled 13 but it was better then 2.

Thursday's 5 at 5 was much better. Mike had emailed he would be there but then sent me a text that he couldn't make it. No one else had said they would be running so I just headed out when I got to the rec center. I was about 400 feet into my run when I got a text from Holly saying she was on her way. I turned around, reset Garmin, and stretched waiting for her. We had a great run. I was glad to have company on a run again. Running alone sucks (almost as much as getting old). After the run I swam 1750 yards, couldn't talk Holly into joining me. I felt good in the water. I was slow but I am really trying to get my form right before I start going to swim class again in January.

I know there are going to be some missed runs in the next few days, but I am not stressing over it. It is my Christmas present to myself, flexibility!!!

Older = Slower

Because of the USAT age up rule I have been saying I am 39 since May, but today it became official. And apparently being older has made me slower. Monday morning I got up at 4:15, after Sunday evening's Girl's Night Out, and ran 9 miles in 1:27:29. Then this morning I got up at 4:15 and ran 9 miles in 1:31:04. And that was after only half a glass of wine and going to bed at a decent hour.
Getting old sucks!!!
Well, not totally. There are the presents.
And I got the best one this year, thanks daddy!!!!
Monday evening I made the long haul up to Goodletsville to Acme Multi Sport and picked up my bike. They are totally awesome up there and my bike is SWEET!!!! I am dying to ride it. I had hoped to at least get on the trainer yesterday, but with work, going to Wal-mart to get party food and treat bags, putting together treat bags, and reading with the kids so that they could get their required AR points for the week, I just never had time. Maybe this weekend.

Out with the Old, In with the New

Got a call from the bike shop yesterday. My new bike is in!!!! I am so excited. Plus, the ebay auction on my old bike ended this morning. I am hoping to get the payment before tomorrow afternoon so that I can go after work and get the new bike and have the old bike packed and shipped to its new owner. Hope they take good care of her, she served me well.

So while I wait on my bike, I run. This morning it was COLD, WINDY, and SNOWING!!! Ok, not up north kind of snow, but there was white stuff falling from the sky. I ran my six mile loop in 56:04, 9:21 pace.

9 Years Already?!?!?

Happy Birthday to my little man. I can't believe it has been 9 years already. Don't blink!!!

Since it is my son's birthday and birthdays mean cake, I got up at 4:30 this morning to run. I was greeted by the return of December weather. Cold and wet. No problems, I had my cold gear and stayed nice and toasty. I knocked out 10 miles at just under a 10:00/mile pace.
It was my first totally alone run in the dark on the back country roads in quite some time. I was jumpy. It was PITCH. BLACK. No moon, no stars. I jumped at every sound. I was sure the coyotes were going to come eat me and no one would know where to look for the remains. But alas, I made it home safe and sound. And burned enough calories that I didn't feel too guilty stopping by Starbucks on the way to work. Guess I will skip the cake after all.

Running in the Rain

I made it through 18 weeks of training and never had to miss a run due to rain, run in the rain, or run inside due to rain. So here it is post marathon and what do I get??? Running in the rain.
At least I wasn't alone. We had a big group this morning. 8 in all. We ran the 3 mile loop and at the end it started to rain. Some quit after 3, some went out for another 4, but I just did the 2 mile loop. I got soaked. At least it was still warm, about 65 at 5am. Crazy!
After the run, I went inside to swim. I came really close to calling my run a swim but since I was soaked I wanted to at least change into something dry to drive home. So if I was going inside to change, might as well swim. I only swam 1000 yards but I am still in the "something is better then nothing" mood for swimming.

Another Step Closer

I got up at 4:30 this morning and went to the Rec Center to met Tracy for a 30 minute run. I got there a few minutes before 5 and Tim was in the parking lot getting ready to run too. We talked about his marathon in Memphis and mine in Huntsville and then Birmingham came up. A bug in his ear, now Tim is thinking about it too.

Tracy showed up right on time. We ran the loop through town. A nice social run. Then I went to toning class where the instructor really focused on abs. It was a good class and felt good. I needed it.

The problem with putting a bug in someone else ear, it make you think about it even more. So tonight, I booked a room. I have NOT signed up for the marathon but I am as good as there now. David has booked his room too. Lisa is thinking aobut it. Lana is thinking about it. I see some hill training in my future!!!!

Birmingham?!? Maybe!!!

Hey, thanks for all the positive feedback about the idea of taking on another marathon so soon. And also for the heads up about Birmingham. It might not be a sub 4 course but just to run it without dying would make me feel better about it.

This morning I got up at 5:40 and run my normal 6 mile loop. My legs felt fine. I just might be able to handle another marathon before kicking it over to Iron training.

A Bug in the Ear

Yesterday I was so tired. I didn't do much of anything and even took a nap.

I went to bed early and got up at 5:40 this morning and hit the pool. I swam 1500 yards. Actually, I really hope I counted wrong because it took about 35 minutes. I felt good swimming and think my form has really improved. Looking forward to swim class in January and getting the coach's input.

Once I got to work, I got a call from JT. He ran Huntsville this weekend too. He also had a disappointing run. He put a bug in my ear. A marathon in Jackson, Mississippi January 5th. A chance to redeem myself. I KNOW I am in the best shape of my life. But another marathon in a month. Is it possible?

Training for the Gulf Coast Half Iron officially starts Dec 23rd. I am not planning on starting until January 1st. December is suppose to be my recovery. IMFL is the focus for 08. But is it possible???

Rocket City Marathon

I got up at 4:30 and was on the road by 5.
It misted a few times on the drive down and it was already 60 degrees.
The drive wasn't bad and as soon as I got there, I got a text from Lisa offering the use of her bathroom.
Tom and Wayne also went to Lisa room and the four of us hung out for a while.
David called and we set up a meeting place.
I meet up with David and we headed to the start line.
At the start line we found Joe, Darrell, and Wes.
We looked for Lana but didn't see her.
They made all the announcements and then we were off.
The plan was a negative split, just like all my long runs.
First mile was 9:13. It sprinkled on us a little.
We found Lana in the second mile. 9:07
My Garmin started beeping before the mile markers.
Lana commented on how high her heart rate was and David said his was a little high too. I told them I knew mine was high but was afraid to check. I finally gave in. This is when I knew I was in trouble. My heart rate was already 173.
Miles 3, 4, 5, and 6 were 9:08, 9:10, 9:10, 9:23.
We saw Lana's mom and dad and Holly at mile 6.
My heart rate continued to climb and I continued to run
7-9:02, 8- 9:20, 9:07, 10-9:18, 11-9:13, 12-9:20, 13-9:42, 14-9:48, 15-9:29
My heart rate got to 186 and I sent David on. I HAD to walk and try to get control.
Lana caught back up with me while I was walking. She was not feeling good. We walked and jogged the next few miles. 16-10:50, 17-11:23, 18-10:50.
Holly and Lana's parents were just after 18. Lana gave her dad her fuel belt, she couldn't drink the OS that had worked so well on all our long runs. Holly joned us.

19-13:32
I got my heart rate back down to 144. So I started jogging again. It didn't take long and it was right back up to 174. I walked to bring it down then jogged. This is how I finished the race. 20-10:15, 21-11:39, 22-11:28, 23-13:54, 24-13:50
With a mile and a half to go, I saw Lana's parents again. Lana's mom asked if I wanted something to drink. I declined but this guy next to me asks "you giving away that Coke?" He ran over to her and took the Coke she was drinking and finished it. This is him:
25-13:04
They had to stop traffic for me as I approached the one mile to go marker. I told the police to just let them run me over. I also told the one mile to go time announcer that I didn't want to know the time. He said "You don't what to know? You don't want to know that is it" Then he tells me the time. I don't remember what it was but I knew then that this was going to be slower then my first marathon.
26-12:03
my garmin reports 0.47 miles in 5:06, 10:53.
I crossed the line and the lady gave me my medal and asked "Are you alright?, Do you want to stand to have your chip removed? Do you want some water? Do you know where the medical tent is?" I just kept nodding. I didn't think she was going to let me go. I went back to cheer Lana in and found Darrell.
I took a shower and stayed for about 30 minuted of the awards. I was tired of sitting and knew I still had a hour and a half drive home. If they pulled my name for the $500, I don't even want to know about it.
Official time-4:36:47 And I am alright with it. Not want I wanted, not what I trained for, but I was so glad to just finish.

This Is It

Well, this is it...I have followed the plan, done the training. Now it is time to put my body to the test.
I don't know if I have a sub 4 hour in me but I am going to give it my all and just be happy when I cross that finish line.

I finished up this week with a 6 mile recovery run Monday morning. 58:15, 9:43 pace. It was harder then it should have been.

Tuesday morning was a "dress rehearsal". 7 miles with 2 at marathon pace. 1:03:53, 9:08 pace. The two pace miles were done in 8:38 and 8:33. Much too fast. Hope I can do a better job of pacing myself tomorrow.

Wednesday was a rest day.

Thursday was 5 miles with 6 x 100. 46:04, 9:12 pace

This morning was my last 4 mile recovery run. I ran it at 5, just doing loops of my neighborhood. 37:36, 9:25 pace.

I am leaving in the morning at about 4:30-5:00. It is about an hour and a half to two hour drive. Start time is 8am.

I have done all I can do, now it is time to go and enjoy the race.

Final Countdown

Yesterday was my final long run before the marathon. 12 miles.
Ronnie golfed so it was after 3 before I got to run.
Lana had run hers earlier in the day and set the bar high with a 9:02 overall pace.
I started slow with the first mile in 9:31. I knew then that I wouldn't be touching Lana pace.
It was warm but windy.
I listened to Steve Runner's podcast about his latest marathon. I was heart broke, along with Steve, when he just missed his sub 4 goal. I know that feeling!
I finished my 12 in 1:50:40, 9:13 pace.

Good news...The forecast for Saturday in Huntsville has improved:
I am sure it will still change several more times but so far this one is the best I have seen.

Like Trimama, I am a holiday separatist. Thanksgiving comes AFTER Halloween and Christmas Season doesn't start until Black Friday. At my house we have to make things even a little more complicated by throwing in our anniversary and 2 birthdays. I have trained my family well. Birthday gifts come in birthday paper, unless it is a REALLY big gift there are no combo deals, and there must be a separate celebration for the birthday.
So my dad (being well trained after many years) called yesterday and wanted to know if I could bring the kids and meet him at Toys R Us in M'boro today so that my son could pick out his birthday present. He did the same thing back in July for my daughter. My son had a great time picking out Lego's.


My dad had already told me he was going to get me the HED H3 wheels I want for my birthday. Then the other night Ronnie told me that instead of wheels I should just take the money and use it toward a new bike that he would get me for my birthday/Christmas (I think that is big enough to combo).
So I email my dad with the idea. Then I started to feel guilty. We really don't need to spend that kind of money for a new bike right now. So I emailed my dad back and told him forget it, I just wanted the wheels.
Well...today my dad asked me what I was going to do about the bike/wheel deal. I told him I was unsure. I want a new bike and hope to get one someday, I just never thought Ronnie would support the idea. The problem with the wheels is they would be 650s and any new bike I get would most likely have 700s. So getting wheels says I am keeping my bike. Am I ready to make that commitment?
Then we took the kids to see Santa. I know that is not a birthday stuff, but we were in the big city so killed two birds.
While the kids were telling Santa what good kids they were, my dad wrote me a check.
I am officially shopping for new bike!!!! Happy early birthday to me!!
And just maybe, I can sell my QR kilo and use that money toward a set of HED H3's for my anniversary/birthday/Christmas combo from my husband.

Flying By

Man, this week just flew by. One week left until the main event!!! And the forecast isn't looking too good.


Wednesday I went to toning class. My abs were sore for two days afterward. I really need to do more core work, but when???

Thursday I met the group for 5 at 5 followed by a swim. We even had Lana's oldest and one of Mary Beth's sons join us. It is great to see kids that age interested in running.

Today I met Lana and Mike for a very cold ride. It was great to be outside on my bike. The sun was shining and I got warm quickly. Thanks Lana for making us climb the extra hill to get the blood really flowing.


After the ride, I hit the Starbucks. It is all Lana's fault. I don't drink coffee, I don't like it. But when we went to Florida at the first of the month, she made me stop at Starbucks on the way out of town. Then she insisted on buying me a coffee of some type. I liked it ok at the time. Then days later, I started craving one. I didn't give in until last week. Then I sent Lana a pic message blaming her. So what do I get yesterday??? A message from Lana about her coffee. Peppermint Mocha. I just had to try one. OMG!!! I think they put crack in those things. It was SO good. I am going to have to find a Starbucks addicts support group.

Speaking of Florida...today was the day. I coughed up the money and am now officially in for Ironman '08. I felt sick to my stomach the whole time I was signing up.

Last VO2 Max

Whew, am I glad that is over! As soon as I saw 3 x 1600 on the schedule, I knew I was in trouble.
I met Lana this morning at 5:00. As soon as she pulled up, she jumped into my van.
"I DON'T want to do this" she said.
"Me either!!!" I replied.
We stalled.
Finally we decided to get it over with and climbed out of the van.
The plan was 8 miles with 3 x 1600.
We ran the 2 miles from the rec center to Westwood. Lana used her code to break into the track. And then we started the 1600s.
I didn't even try to hang with Lana. I knew I couldn't and I didn't want to do myself in right off the bat.
I don't have my Garmin handy. I am in bed with my toasty warm new flannel sheets and don't want to get up to get it. So I don't have the exact splits.
I do remember that my first one was seven forty something. Then the second was seven fifty something and the last one was better then the other two.
I was so glad to be done.
The 2.5 mile back to the rec center were tough but we took them slow.

Another rest/cross training day tomorrow. I am going to class, assuming I can pull myself out of these comfy sheets. I am loving this taper.

Black Friday

Lana and David,
It won't take much effort to do better then me at this weeks 16 mile run. 2:30:12, 9:23 pace.
Good Luck,
Michele

The alarm went off at 4:00 this morning and I hit snooze. It went off again 9 minutes later and this time I got up. Not for shopping, for running. Usually we are in Memphis for Black Friday and my friend Dawn and I hit all the sales. This year Ronnie had to work so we stayed home. His working also prevented me from shopping. So running it was.
It was cold and I started slow.
I thought that the 3,3,6,6, and 2 method worked so well last week maybe I would try it again. 3 at 10, 3 at 9:45, 6 at 9:20-9:30, and 4 at marathon pace.
First three 9:58, 9:29, 9:27. Oops a little faster then planned but it is cold and I want it over.
Next three 9:20, 9:28, 9:16. If I can hold this pace the rest of the run, I am going to be happy.
The six 9:14, 9:10, 9:08, 8:59, 9:19, 9:21. About mile 10 my stomach started hurting. I had to slow down.
The last four 9:12, 10:22 (port-a-potty stop)9:09, 9:22. In that 14 mile I started worrying about my stomach. I knew there used to be a port-a-potty at a house under construction. The house is almost done and I was worried they had already hauled it off. I started praying. Please let that port-a-potty still be there and let it be somewhat clean. As I rounded the turn, I saw it. Whew, relief was in sight. I made the stop and then continued on. I felt better for the next mile but then the cramping started again and I couldn't get home fast enough.
Guess my tummy doesn't like Thanksgiving dinner, or maybe it is just my cooking!!!

Thanksgiving 10k

Well, the last minute 5/10k was a success.

We met at the rec center at 8:00. It was cold, wet and windy, but that only kept a few people away. We had a great turn out and a lot of fun.

Lana gave directions to everyone for each of the courses.

Most people went with the 5k option, an out and back to Old Stone Fort Park.


Only 5 of us toughed it out with the 10k.

Lana's dad, Flash, was the official race photographer and lead car. He did a great job! Thanks for the support Flash.

With a very official "On your mark, get set, GO!", we were off. I had set my Garmin for a 52:00 10K and was "losing" right away. I was running with Lana and we made up the time by the start of the second mile. Lana continued to press the pace but I refused to run that fast. She pulled on ahead of me.


The first loop was through town and around the square and back to the start line. Then we started the 5k loop. On the way out, I saw all the 5k-ers coming in.


I was still winning my race against Garmin, but lost some of my lead on the hill leading to the park. I made the turn around and back up the hill just outside the park. Time to pick it up. Down the hill, back on the greenway, and to the finish line.

51:25, a new PR.

I hope this can become an annual event. And maybe with a little more notice, even more people will run.

Time to eat some of those calories I burned this morning.

Happy Thanksgiving!!!

Coming Clean

Lana is going to rat me out so I thought I would come clean before she had the chance.

I met Lana and Mike at 4:40 this morning for our 4 mile run and 6 x 100 strides. When we finished the run I forgot the strides again. Lana said "Where are you going? Strides!" I walked back to the starting point and Lana asked what time it was. I said 5:30. Then she asked if I wanted to just skip the stride and go on to toning class so we wouldn't be late. I jumped on it. The shock on her face was worth it.

We went to toning class and I could tell it has been a WHILE. The weight were heavy.

After class I went to the pool and swam 100 yards. I actually felt like my form was really good for once. The time was really slow but you can't have everything.

Streak tagged me so here it goes:

Rules:-- link to your tagger and post these rules on your blog-- share 5 facts about yourself on your blog, some random, some weird-- tag 2 people at the end of your post by leaving their names as well as links to their blogs-- let them know they are TAGGED by leaving a comment on their blog.

1. I can't stand for a light switch to be up when the light is off. I will walk across the room to turn the light off by the other switch just to make sure both switches are down.

2. I have one younger brother. We are very different. As a kid I swore that my parents were part of some experiment to see how different kids could turn out even when raised by the same parents in the same house.

3. My favorite color is red and my favorite number is 4.

4. I was born in Frankfurt Germany at an army base. I am a US citizen. My birth certificate has no number on it. It was a real hassle every year in school when filling out the paperwork.

5. I was one of four Michele's in my freshman Algebra class. 3 of us spelled it with one L and only one had 2 L's. So who spells their name wrong???

I tag David and Lance

Busy

My kids have caused me to busier then usual the past several days. I am worn out.

Thank goodness it is taper. It has been hard to get the runs in but I have logged the miles required, well almost.

Sunday I met Lana at 12:30 at the Rec Center for an 8 mile run with 5 x 600. We ran 3 miles to the track at Westwood. Where Lana used her code to get us in the gate. Lana's goal was 2:45 on each of the 600s. She pulled me along and I managed to make every one (just behind her). It is great to have a super fast training partner who doesn't take no for an answer. After the 600's, we ran the two+ miles back to the Rec Center.

Monday morning I met Mike at the Rec Center at 5:00 for 5. We waited until 5:15 for Lana then took off without her. I got confused about the schedule and only ran 4. There goes my sub 4 marathon!!
After the run, we went in for a quick swim. I swam 1000 yards. Does that make up for my lost mile??

Today is a rest/cross train day. I planned on riding my trainer but now I have poured myself a glass of wine. Don't see that ride happening!

Tomorrow I am meeting Lana and Mike for a 4 mile recovery run with 6 x 100 and then going to toning class.

Thursday Lana, Holly and I had planned on doing the Blvd. Bolt, but we procrastinated so long that now it would be $50 each with no guarantee that we would get a timing chip. So Lana is kicking off the First Annual Manchester Thanksgiving Day 5 and 10K. The best part...it is FREE!!!! Everyone is invited.

Happy Thanksgiving

Lana is Trying to Kill Me

Here's how it went down:

Yesterday, I met Lana, Holly and Mike (Amy and Kim were no shows) at the Rec Center for a 4 mile recovery run and a 900 yard swim.

After the swim, Lana and I discussed the 20 miler scheduled for today. We decided to run the same 20 mile route as last time. But, she thought that maybe if we started a little later (6:00) that we would have time to eat before hand and therefore have a better run. I told her that sounded good to me, 2 hours more sleep. Later I got an email that said she forgot about her hair appointment so it would have to be 4 after all. Ugg, the first step in her attempt to do me in.

So I got up at 3:30 this morning and drove to Lana's.That's right is says 3:56 and 27 degrees!!!

After a quick discussion about the amount of clothing Lana was wearing and if it would be too much we started the run.

We started nice and slow. That is when Lana told me the plan.

I have an idea for this run. Let's break it down in 6, 6, 6 and the final 2.
Ok, fine with me. It's a mental thing we have used before. But there was more...
The first 6 let's break into 2 subsets of 3 each. The first 3 at a 10:00 pace.
I am liking this plan.
The actual turned out 10:02, 9:59, and 9:43
The second 3 we will pick up the pace just a little to 9:45.
Still ok with the plan.
The actual was 9:46, 9:27, and 9:23
The second 6 we pick it up some more to about 9:20 to 9:30
I pointed out to Lana as we started the second 6 we didn't have to pick up the pace much to reach her goal. Please, Please don't make me run faster.
The actual 9:14, 9:18, 9:20, 9:19, 9:19 and 9:21
The last 6 will be run at marathon pace.
What?!?!? Are you insane? I didn't read anything about marathon pace on the plan. I fought her the whole six. I would fall behind and then remind myself I felt fine, there was no reason I couldn't keep up. I just didn't want to! Lana fought back. She would motion me to get back up there with her and continue running at her insane pace.
The actual 9:34 (it was uphill and we had some photo ops), 9:00, 8:59, 9:02, 8:51, and 8:52.
The last 2 miles we can see where we are, how we are feeling and either finish it out at marathon pace or pick it up
I can tell you where I will be, DONE!!!
As we start this final two, Lana got just ahead of me and there was no catching up this time. I pushed just to stay a few steps behind.
The actual 8:52 and 8:49.
20 miles in 3:06:14, 9:19 pace.


So there you have it. Lana tried to kill me! Good news is, I survived. And it is downhill from here. It is taper time!!

We high fived after the finish. I noticed Lana's ponytail had ice on the ends. I hope the picture turns out and Lana posts it. It was too funny.

I rushed home, made lunches for my kids and dropped them off at school.

Returned home to take an ice bath. I was still so cold from the run that I did not relish the idea of sitting in ice. I got in the tub and started the cold water. It hurt so bad. I got craps in my feet from tensing up. I dumped the ice in and couldn't stand it. I gave up on the ice bath. I used biofreeze on my lower body instead.

New Blogger

First, I want to welcome Holly to blog land. She is Lana's sister and a runner. Maybe a triathlete this summer. Go visit her and give her some love.

This morning I met Lana at the Rec Center for a 10 mile GA run.

I don't know what is going on with the weather but it was 60 degrees. It has been cold in the mornings so this morning I was WAY over dressed. Cold gear tights were overkill. I left the vest, gloves, and ear thingy in the car. Nothing I could do about the tights at this point.

Lana wasn't feeling good before we even started.

We did a loop down Interstate Drive and through town. As we ran past the Rec Center Lana said she was done.

I was once told the hardest part about being a runner is know when NOT to run. Lana made the right choice this morning.

I made the second loop on my own. I was hot but felt good. It was a almost a mile short when I got back to the Rec Center, so I had to do an out and back on the greenway. My splits tell just how much I wanted to do that out and back.

Here they are:
10:16, 9:31, 9:27, 9:33, 9:40, 9:33, 9:28, 9:30, 9:24, and 9:51
1:36:11 overall 9:37 average pace.

Cold front is coming tonight, or so they say. Wonder if I will need cold gear tomorrow?

Alone

I don't even have to tell you that I ran alone this morning, my splits will tell you that.

Lana had to bail due to a sick kid. I was on my own.

I ran a VERY slow warm up then started the 1200's. Oh the pain!! I quickly revised my goal from Lana's 5k pace to something closer to mine. I told myself as long as I kept them under an 8:00 pace I would be happy. First one 5:57 (7:57 pace). The two mintue jog went by too fast and it was time for the second 1200. 5:56 (7:56 pace). So far so good. Again the 2 minute jog passed much too quickly. The third 1200 hurt even more and failed to meet even my revised goal. 6:05 (8:07 pace). That did me in. I jogged the 2 minutes and pushed through the last 1200. 6:06 (8:08 pace). I slowed to a jog and headed home, the long way.

10 miles w/ 4 x1200 1:39:47, 9:59/mile

Club Member

Saturday was a rest cross training day. I had BIG plans to ride. Then I got bit by the lazy bug.
The kids slept until 8:00!!!
We did nothing.
I got an email from Lana about a multi sport club that was starting out of Gran Fondo bike shop in Nashville. I text her back, if she was going I wanted to try to tag long.
So about 2 Lana calls and she is going to Nashville. I called Ronnie he was still at the golf club. So I called the sitter.
First we went to MOAB and got Lana's bike fixed. I talked to Brian about the Hed 3 wheels I am drooling over. He can get them for me. I sure hope Santa is feeling generous this year.
Then we went on to Nashville. We tried on the uniform for the club. I hate it but I bought it. When we asked if we could get shorter shorts the guy told us, "all the pro are wearing longer shorts now" that is great for the pros, they aren't short and fat.
So, we will be uniform wear club members.
This morning I had to get my run in before golf. I got up at 5:15. It was cold and I ran slow.
Tomorrow Lana will try to kill me again with 10 miles and 4 x 1200 at 4:45am! Glad the end is in sight!

A New Hill

Lana convinced me to go ahead and run with her at 4:00 this morning instead of waiting until 8, after the kids went to school.

So I met Lana in the dark and cold at the Rec Center. It has been a tough week. The goal for this 17 mile long was slow and steady, log the miles and get it done. We started out with the 12 mile route Lana had mapped out last week that we never ran.

This was no flat route. You know when a hill has a name, it is going to be a tough climb. Lana has already introduced me to jail hill, thrill hill, watermelon hill...this morning it was snob hill. I don't know the story and couldn't catch my breathe to ask.

By mile 10 my legs felt like lead. Lana kept picking up the pace and I trudged on with her. We had to wing the last part of the run. We didn't want to get too far from the Rec Center and then have to walk back but then laps of the parking lot had no appeal either. Lana's Garmin got 0.08 miles ahead of mine. I know that doesn't sound far, but when her Garmin beeped 17 miles and mine only showed 16.92 it hurt to keep running. Being the wonderful training partner that she is, Lana finished it out with me.

We stretched and got in our cars to head home. As I was backing up I noticed Lana waving. I rolled down my window and she says "9:24 pace". My mouth fell open. No wonder it hurt so bad. I checked my Garmin and sure enough it reports a 9:27 pace. I like Lana's better but considering the goal and the training this week I will happily take 9:27.

Splits look like this:
10:23, 9:29, 9:28, 9:38, 9:30, 9:23, 9:30, 9:20, 9:25, 9:06, 9:17, 9:27, 9:22, 9:21, 9:31, 9:17, and 9:06

I got home and got the kids up and moving. I had heard Casey coughing all night and asked her did she need to go to school. Both my kids are all about the perfect attendance so she assured me she could make it.

In the interest of time, I skipped the ice bath this morning. I can tell already that I am going to regret it.

I dropped the kids dropped off at school and went to Wal-mart. My least favorite place on Earth!

Once I got home and got everything put a way, I decided to take a short nap. The phone rang as soon as I got horizontal. It was the school. Casey was crying, no fever but her head hurt. I drove up to the school and she was in the office still crying. When she saw me, she starting crying harder. She had left her lunch box in the lunch room. I told her we would go get it. We walk into the lunch room to find my son crying too. I got his mess sorted out and took my daughter home.

I am waiting for the school to call me back to get Bryce. This time change has really messed these kids up.

Good thing I got that run in at 4am!!!

Reality Bites

As much as I would love to just sit back and live in the glow of the past weekend, reality steps in.

There has been kids to shuffle to gymnastics, cub scouts, cheerleading and of course school.

An appointment to view pictures of the kids, which turned out great and priced through the roof.

Working an extra day this week to help pay for said pictures.

And marathon training.

On that note...
Tuesday was rest day and some much needed recovery.
Wednesday I met Lana, Mike and Amy for a 4 mile recovery run, 6 x 100 strides and a 20 minute swim.
This morning I met Lana and Mike for a 10k "race". I went ahead and programmed my Garmin also and it is a good thing I did. Lana burned it up out there and I could NOT keep up. I was losing the race to her and Gamin dude. In the end, I managed to kick it up and finish in 49:58 and beat Garmin dude by 2 seconds.

Iron Weekend

Wow! What a weekend!

It started at 4:00 Friday morning. Lana met me at my house for our scheduled 17 mile run with 14 at planned marathon pace (9:09). We ran the first 3 miles as warm up in 9:53, 9:49, and 9:49. Then we seriously rocked the 14. 9:09, 9:04, 8:59, 8:57, 8:56, 9:07, 8:55, 8:59, 9:12, 9:02, 9:02, 8:53, 8:44, 8:32
17 miles in 2:34:59, 9:07 pace. Oh yeah!! Of course, Lana's Garmin reports a much better overall pace since hers got way ahead of mine again.

I got cleaned up and finished packing (throwing stuff in a suitcase). Holly came to my house and then we went and got Lana.


It was a long drive. I am not big on car trips. But we finally made it to Panama City, just in time for the volunteer meeting.

At the meeting we got our t-shirts and arm bands and were told to be at transition at 4:30 in the morning for body marking duty.

We went to the hotel to check in and then had a blogger meet up.

The blog racers called it a night and Lana, Holly and I went to Hooter's to meet back up with TriMama, Taconite Boy, Bigun, and Mrs. Bigun

Lot's of fun was had but we knew we had early duty in the morning so we called it a night.



Cell phone alarms started ringing at 3:30 Saturday morning. And we reported for duty at 4:30. They were already out of markers so they told us to just direct the racer to keep going toward their bikes and body markers were up and down the rows. I was feeling pretty useless, so when the lady in charge of the transition area asked for someone to help move a table I jumped into action. Once all the racers left transition for the beach we headed that way too. With our volunteer status we got up front and center for the swim. We had signed up to be strippers but they had plenty and asked us to direct the racers as they left the water. It was so awesome to be able to congratulate each of them as they came out of the water. The swim times were excellent. Only one guy missed the cut off and he was SO close.

Once everyone was out of the water we changed and met up with Trimama, Tac, and Bigun for a swim. I didn't realize back in May when I did Gulf Coast just how much I floated in the salt water and wetsuit. It was actually hard to keep my legs underwater. We swam about a mile.

Lana, Holly, and I headed back to the room. We laid on the beach for about and hour and tried to catch some z's.

Then we got cleaned up. Lana and I were ready first and went out in front of our hotel and cheered the bikers in for their last five miles. It was so cool to see the smiles on their faces. I wanted to sign up right then and there.

We drove back down to the finish area just in time to see the first racer cross the finish line. After watching a few more people we decided we had to eat. We grabbed a quick lunch and came right back down to the turn around and cheered people to the finish and on to their second lap.

We saw everyone we knew and looked for others we knew were there but had not yet met. I wasn't very good with my camera and didn't catch any good finish line pics, sorry guys. We found Trifeist after her finish for a pic.


Sunday morning we got up at 6:30 for an 8 mile run with 5 x 600. We did an out and back and it seems without any turns my Garmin reports the same distances as Lana's. The 600's went great. Lana can run a MUCH faster 5k then me but I kept up with her (well right behind) and finished the 600s in 7:30, 7:24, 7:33, 7:28, and 7:19. I admit, I was about to die but I did it!! the overall pace for all 8 miles was 9:07.

We finished the run and got in line to pull slips for next years race. They had a special line for volunteers but unfortunately they didn't have enough people working that line and it was faster to jump into the regular line.

I gave the lady the required info and she gave me my slip. I don't have to come up with the $475(gulp) until November 15-December 1.

Trimama, Tac, and IronJenny were there with their slips. We talked about where to stay and Lana and I went ahead and booked a condo at the host hotel.Lana, me,IronJenny, Taconite Boy, and TriMama


We said goodbye to our new friends and went back to the hotel for a quick shower before making the long drive home.

I am sure poor Holly got sick of iron talk on the 9 hour drive home. I hope we have her convinced to start swimming (she has the other two down pat), then watch out 25-39 year olds.

This morning was right back to reality. I met Lana at 4:30 and we ran 11 miles in the cold! It was 32 degrees. Hello winter! We just kind of winged it and had a really great run in some new areas. 1:46:40, 9:42 pace. Lots of turns so my Garmin fell way behind. I am sure Lana will be reporting a much better time.

Congrats to all the finishers Saturday. I had sure a great time watching all of you!!

Number Five is Dead

Yesterday Lana mapped us out a new route for our 12 mile run this morning. We set up to meet at the Rec Center at 4:30.
I set my alarm clock for 4:00 and got in bed about 9:30.
At 1:00, I woke up and could NOT go back to sleep. I tried but by 2:00 I had given up. I got out of bed. I did 3 loads of laundry and read blogs. I wasn't in a commenting kind of mood so sorry about the lack of those. I really wanted to be asleep.
At 4:00 I got dressed (over dressed) and drove to the Rec Center.
At 4:35 I sent Lana a text message "Coming?" and by 4:41 when I hadn't heard anything, I sent another saying that I was going home to run. I hadn't studied the route very well and a don't like new routes alone in the dark.
I ran my usual 6 mile loop twice.
I must say for the lack of sleep I was feeling pretty darn good.
I had set a bottle of Gatorade at the end of my driveway for the halfway point but as I passed by I didn't feel the need to stop.
12 miles in 1:50:20. 9:12 pace
And check out these splits:
9:44, 9:27, 9:25, 9:07, 9:06, 9:02, 9:06, 9:07, 9:06, 9:06, 9:03, 9:02
Now if I can just do that Friday when I have a 17 miler with 14 at marathon pace!!

I still hadn't heard anything from Lana so I sent her one more text asking if Number five had died. She replied yes. Turns out she had alarm clock issues.

Yesterday was the pumpkin painting contest at school. My daughter's pumpkin won grand prize for K-2. It's a fish:


My son did Sponge Bob, no prize:

Single No More

Ronnie made it home about 4:00 this afternoon!!

As I was driving Casey to gymnastics I was thinking about going out to eat. Then started thinking about my running schedule for the week. Tomorrow is a rest day. Oh shit!!! I still have to do my VO2 max run tonight!!! Guess we aren't going out to eat.

I finally made it out the door about 7pm. Schedule called for 9 miles with 5 x 1000 with 2 minute jog between.

Went like this
3 mile warm up 30:56, 10:19/mile
1000's (pace)- 7:46, 7:48, 7:52, 7:59, and 7:36
1.96 miles in finish - 19:17, 9:52/mile

Still not goal pace on the 1000s but close.

Now if I could just stay away from the Halloween candy!!!