Happy Easter

Hope everyone is having a wonderful Easter.

Today finished up my peak training week and I am glad it is over.
Friday morning I met Lana at the pool when they opened at 6:00 and we swam for 1 hour. I tried really hard to work on rotating my hips and getting on my side like Dee showed me Wednesday at swim class. I can’t say that I did it very well but I am trying. I only got in about 2500 yards. I lost count after the first 50 lengths and that was about 30 minutes.
After the swim, Lana and I got bundled up for a 1 hour ride. It was a cold 43 degrees, not ideal riding temps. We did an out and back on 55. Both of our plans called for an easy, flat ride so that is what we did. We got in 16.41 miles.

Saturday was a rest day.

Today, we woke up at 6:00 when my son started yelling for his sister that the Easter Bunny had come. They unloaded their baskets then ran around the house looking for eggs. The Easter Bunny doesn’t like the cold so he hid all the eggs inside.
After all the excitement we went to church, Sunday school and Cracker Barrel. I ate my favorite French toast with cherries. When we got home, I tried to read some of my son’s book to him but I could NOT keep my eyes open. I ended up taking a nap. When I woke up, I bundled up again for a two and a half hour ride and 20 minute run. When I got outside the sun was nice and warm so I decided to go gloveless. I almost took off a layer but thankfully I was too lazy. The plan said to find as many hills as I could; problem was the plan didn’t take in account for the wind. It was mean today. I was really missing my gloves. I ended up riding 37.81 miles in 2:31. When I got off my bike my neck and back were killing me. I put my bike in the garage and changed shoes. I ran 2.24 miles, 8:55 pace.

Next week is recovery week and I need it. Less then 5 weeks now until the big day.

Exhausted

I am exhausted so I am going to make this short.

Wednesday - I got up at 4:20 and ran 4.18 miles in 41:08, 9:50 pace. I did the 5:30 toning class after my run. I worked from 8-3 then went to the 6:30 swim class up in Nashville. Coach Ashley has a new assistant and she really help me with my stroke. The class was killer and I left there total wiped. It was after 11 before I went to bed.

Thursday - I woke up at 4 and couldn’t remember what time my alarm was set for. Instead of checking, I just worried for the next 40 minutes until the clock went off. It was cold (33 with a “feels like” temp of 23). I ran 12.56 miles in 2:00, 9:33 pace. The best part was my negative split. First hour I ran 6.11 miles and 6.45 in the second. I got home in time for Ronnie to go to work (yes, Joe, he does think I am insane but at least he is a runner too). The kids and I went to Murfreesboro. We dropped my bike off at MOAB for tuning, went to Lowe’s, Target, Jason’s Deli, and the movies. Then we picked up my bike and got home just before my mother-in-law got here.

I am going to bed early tonight and hope to be rested for my one hour swim and one hour ride I have on tap tomorrow morning.

Skipped Swim

Today the schedule had a 45 minute run followed by a 30 minute run then either later in the day or earlier a 12 x 100 swim.
I meet Tracy at 5:45 this morning and rode. It was too dark and too cold. We had to go slower because of the darkness. We ended up with 15.18 miles in 59:04. I can’t say I am pleased with the effort but it is time in the saddle and hopefully that will count for something come Gulf Coast. After the ride I did the run, 3.59 miles in 32 minutes (8:54 pace). I had to rush home so Ronnie could get to work.
It turned out to be a beautiful day. I mowed the yard (cross training???), and then Tracy and Mary Beth came over with their kids. The kids all swam and the adults soaked up the sunshine. The weather is supposed to take a turn for the worse tonight so we enjoyed our last day of summer like conditions. After everyone left, I decided to cut branches off a tree. It is too far away from the house for power tools so I had to use a hand saw (more cross training???). After all the sun, I needed a good cold beer and that ruined the chances of getting the swim in. But, I am not going to fret it (too much) because Lana and I are going to swim class tomorrow and there is no swim on my schedule tomorrow. Also, I know Coach Ashley will not let me get away with a measly 12 x 100.

Long Swim

Today was a long swim, 6 x 500. I got to the Rec Center just before 6 this morning and ran into Joe in the parking lot. The pool was already open and we got started.
Joe lapped me on each 500 and on the last one decided to give me a lap head start then try to catch me. He succeeded.
But I am happy with my swim. I really feel like I am making progress with my stroke, speed will come.
Splits look like this:
9:36, 9:49, 9:59, 9:48, 9:49, 9:31

Sticks and Stones May Break My Bones but Bricks Make Me Stronger

I got up at 5:30 this morning so that I could get my run/bike/run done and Ronnie could be at the golf course in time to meet his group at the turn at hole 9.
The schedule called for a 25 minute run, 2 hour ride and a 25 minute run and this is how it went:
25 minute run: 2.71 miles, 9:13 pace, 148 average heart rate, 159 max
2 hour ride: 34.70 miles, 16.9 average speed, 140 average heart rate, 160 max
25 minute run: 2.77 miles, 9:01 pace, 159 average heart rate, 174 max
I am happy with how I felt overall and very pleased that I was able to pick up the pace on the second run.

Too Busy

I have been a bad blogger.
This has been my longest training week yet. Plus there is still work and family. Something had to give. I will get catch up my blog then try to catch up reading.

Wednesday morning I got up at 4:20 and went to the rec center. It was 60 degrees and I thought that I would still need long sleeves. I got HOT. I ran the greenway and town 45 minutes with 30 second stride every 4:30. I did ok on my strides and picked up the pace but the 4:30s I ran slowly. I ended up with 4.54 miles and 9:54 pace overall. Then I went inside and did toning class.

Thursday morning I worked until 11:00, came home and ate a PB&J. By the time I got dressed and out the door it was almost noon and HOT. The schedule called for a 90 minute tempo run (15 minute warm up, 2 x 26t,4r and a 15 minute cool down). I ran the warm up nice and slowly knowing that as soon as it was over I had to pick up the pace for 26 minutes. So the warm up was 1.52 miles, 9:53 pace. As I started the first tempo effort, I passed the school and my daughter came running and yelling to me with her friends. It was great to have them cheering. I passed the school again on my way home and they yelled again. I finished strong. I ran 2.89 miles for a 9:00 pace. I jogged/walked home to my mailbox where I had put a bottle of ice water. I drank almost the whole thing and dumped the rest over my head. The second 26 minutes was a LOT harder. I was HOT and tired. I was thinking how I need a confidence builder not another mental toughness day. But confidence building was not in the cards so I just trotted along and finished my tempo effort with 2.71 miles, 9:36 pace. I got a bottle of Gatorade from my garage and chugged it down before the cool down. That 15 minutes I covered 1.36 miles, 11:04 pace. Once home I got another bottle of water and my bike. It felt great to be on my bike. All of a sudden it wasn’t so hot. I rode 7.92 miles in the 30 minutes required on the schedule. I passed the school again on my bike and a different class was outside but those kids all yelled hi to me as I rode by. I think I need to just run/ride back and forth in front of the school from now on. :) I had 40 minutes before school got out and I had promised my son’s teacher that if I had anytime I would come back and glue more stuff to the wall, so back to school I went.

Friday morning the schedule had a “race specific” swim.
Warm up 6 x 75, last 25 in each backstroke
Main 3 x 700 each at harder effort
Cool down 150 easy
They didn’t get the pool open until almost 6. I swam my warm up and then Lana got there. I chatted with her a minute then started on my 700s. After my second one I realized it was 6:40 and I had to get home. So I skipped that last 700 and the cool down. I have lost my watch so I don’t have any times.

Today is a rest day and tomorrow is another hard effort. Then next week will be the longest training week on the entire schedule and the kids are home on spring break. I will have lots of EARLY mornings next week.

Milestones

The milestones are my kids so I will get to them later. First my training…
In case you haven’t already seen on Lana’s blog, we switched things up and went to swim class last night, Monday, and did our T-30 time trial. Coach Ashley assigned us each a partner and then told the first group to get in the water and do a 400 warm up. I was sharing a lane with another girl and could not have been more perfectly matched. When we did our T-30 we were right together the whole time. She was just ahead of me for most of it but we both finished with 1650 yards. I was content until…my turn to count. The girl I got paired up with made it look so easy. If I had not had a watch in my hand, I would have never guessed she was swimming fast. She ended up with 2050 yards, the most in the class. I was glad I got to count for her; it was awesome to see someone swim like that. I only wish I knew what it is that she does right and I do so wrong.
Today, after dropping kids at school, I went to the pool for another 30 minute swim. This time I swam 1550 and really tried to glide. I still don’t have it but...
Then I met Tracy in the parking lot. We rode the Star Tri route. It is about 16 miles and took us just over an hour. We had to stop once because Tracy’s rear brake was rubbing. We even had a nice guy stop in his car to make sure we had everything we needed. The ride was a nice social ride and I enjoyed it. I managed to ride a lot of it aero again. Progress.
After the ride, I went to the school. Yes, I was nasty but I still had an afternoon run and I was just going to hot glue stuff on the wall. Two other moms were already there for another classroom and had a big head start on their garden. Thankfully they felt sorry for me and helped me out. So I got out of there at 1:30. I hurried home and got my Garmin and running shoes. I did my 30 minute run, 3.18 miles.

Ok, now for the milestones…
My son made principals honor roll, straight A’s, this 9 weeks. He has made regular honor roll the other two but this was the first straight A’s.
My daughter (she doesn’t get letter grades yet) lost her first tooth today. I was glad I was at school so she could give it to me before she lost it.

Well, it is almost time for the tooth fairy to make a visit, hope she has a dollar bill.

Perfect Spring Day

Friday was a scheduled long swim but the rec center closed the pool “for maintenance”. I didn’t worry about it much since Wednesday was a scheduled rest day and I swam. Even swap??
Saturday was a scheduled rest day. Two rest days in a row?? I didn’t know what that would do it me for the big event scheduled for today, but I didn’t really have much choice.
Today, Sunday, was all three events back to back as race prep. 30 minute swim, 2 hour ride and 30 minute run.
I told EVERYONE the plan and actual got some people who wanted to participate. Joe met me at the pool when they opened at 1:00. We each got a lane and swam our 30 minutes. After the third time Joe lapped me, I quit counting. I swam 1550 yards. I had to flag Joe down to let him know time was up and we headed out to the parking lot. Tracy, Gary, and Leslie were waiting on us. Joe and Leslie took off and we never saw them again. Gary hadn’t been on his bike in 4 month and was just enjoying the day. Tracy and I would loop back and get him before each turn to let him know where to go. He decided about 1 hour into the ride that he had had enough and headed home. So Tracy and I continued on our ride. I was able to say aero most of the ride, which is HUGE for me. I left Tracy at her road and went back to the rec center to find Joe waiting on me for the run. I rode 32.68 miles in 1:59:52, average speed of 16.3 (Joe and Leslie averaged 19.1). Joe and I ran the greenway and town. The park was packed since it was such a nice day (mid 80’s and sunny) and Joe and I laughed at ourselves, knowing that people didn’t understand the ridiculous clothing we were wearing. I had to do a lap of the packing lot to get in all 30 minutes and ended up with 3.32 miles, 9:02 pace.
I am happy with how I felt and with the distances covered for each leg of the workout. The weather was beautiful and I had great friends to hang out with.
When I got home the kids were dying to get in the pool. I had turned the heater on Friday afternoon and they were sure that 71 degrees was plenty warm to swim.
They swam for a lot longer then I thought they would considering how cold the water was, but then they huddled by the fire.

Lana did her first trail race Saturday, I don’t know when she will get around to posting about it but she did awesome!!! Then today she took her son out on their road bikes and he was able to climb Cracker Barrel Hill (it is a short but VERY steep hill). Stop by and tell her and Briar congrats!

Mental Toughness Day

Today was all about mental toughness. That is not the way I planned it but that is how it turned out.
Yesterday was suppose to be a rest day but I went to toning class at 5:30am and swim class at 6:30pm. They were both tough workouts. In toning she asked everyone what they wanted to work again and legs and abs won so we did a lot of both. Then in swim class, the first half of class was side swimming with fins and the second half was pull. My arms were toast when I was done.
This morning I dropped the kids at school and went to the rec center. The schedule called for a 90 minute run and 3 x 400 swim. I ran through town then headed out 41 highway. I was not feeling the love. I wanted to quit and just chalk it up as a bad day but I convinced myself that this would be good mental toughness training. The run at the Gulf Tri isn’t going to be about speed and I won’t be feeling any better that day then I did today. I ran slowly!! When I got to the store at 6 miles I turned and headed back, into the wind. The plan said to pick it up for the last 15 minutes. I had nothing left. I finished my 90 minutes at the top of the hill where Old Stone Fort Restaurant is. 9.21 mils, 9:52 pace. I could run a step farther. So I walked the 0.72 miles back to my car. It was beautiful out and I tried to focus on that but all I could think of is how bad I hurt and hoping to see someone drive by that would pick me up. I made it back to the rec center in 11:47, that is an amazing 16:28 pace!! I got my backpack and went inside to change. The plan said to have even splits on all 3 of the 400s. So I swam slow and really worked on my form. I got the even splits but each 400 took 8:30. Mental toughness!!!

Base 3 Kick Off

Sunday was a rest and recovery day.

Monday kicked off Base 3. Time to up the hours.

I got up at 5:30 Monday morning and went to the pool. I had to wait on them again to open. I had a long swim on schedule and needed to start ASAP. Finally they let me in and I got right to it.
Warm up: 500 continuous then 5 x 50
Main: 1500
Cool Down: 200
Total swim time 51:01
Rushed home got the kids to school and myself to work.
After school/work my daughter had gymnastics so my son and I went grocery shopping. Monday has become rotisserie chicken night. I picked up a chicken and some veggies.
After dinner I got on my trainer and did the No Slackers DVD. I am still can’t keep up but doing better.

This morning I had a hair appointment at 8:00. It was cloudy and looking like rain. Tracy and I had planned to meet for my scheduled brick, 1 hour ride and 30 minute run. By the time my hair was done it was raining. So I just came home and did the second half of my Have Mercy DVD. Afterwards I changed shoes, pulled on a long sleeve shirt, and headed out for my run. It was still raining, not hard, but enough to get me good and wet. I ran 3.17 miles, 9:28 pace.

BTW, freshly waxed eye brows + sweat = PAIN!!!!

Tom King Race Report-David made me do it

I got up at 5:45 this morning and was on the road to Nashville at a few minutes after 6. The drive up was uneventful and I made it to LP Field at a few minutes after 7. I got my bib, chip and got in line for my T-shirt. David called to see where I was. We had just missed each other. I got my T-shirt and headed back out to the parking lot. I found David and we chatted. Then my phone rang again. It was Laurie. She told me she had on a sparkly hat. David and I headed back in to find bathrooms and in the process found Laurie and Jessika. We took some pictures (they are on Laurie’s blog) and then got in the LONG bathroom line. Then I saw Mike, Holly, Heather and Pam. And I was worried about going up alone. We met up with Laurie and Jessika and waited on the start gun. Finally the gun fired and we were off. We almost missed Rae cheering.
My goal today was a negative split. I thought I would run the first half at a 9:30 pace then the second half at a 9:15. But David had other plans and I have no self control. Splits look like this:
8:56, 8:48,8:43, 8:45, 8:50, 8:42, 8:37, 8:38, 8:35, 8:37, 8:55, 8:37, 8:34
I had a little kick at the end but David had more and finished just ahead of me. it was great running with him today, we talked the whole way and he is really a great guy. It sure make 13.1 miles more fun to have a friend to run with. Thanks David!!!!
At the finish we got a really cool medal, it was a shamrock. Then we got water, a banana, and a bagel. I went to the car and got my camera and David called his wife and found out she was there. We walked back toward the stadium and found his wife. I snapped a picture of them
and then she took a picture of me and David.
I went up to the stadium club in search of cookies. I didn’t find any but I did find Laurie and Jessika. We talked for a long time and it felt like I have know Laurie forever. We seem to have a lot in common, other then the fact that I am a lot older!!! I hope that we can get some training rides/runs in together soon. And I will definitely meet up with her at the next race we both do.

My official time was 1:55:06, 8:48 pace. It wasn’t a negative split and it wasn’t a PR but I had a great time today and that is what it is all about.

Don’t Count those Chickens before they Hatch

This morning was a 1000 yard time trial. I had to help out at the school this morning but made it to the pool at about 8:45. I did a 200 yard warm up. It felt good and my stroke count was about 18-19 per 25 yards. I rested a little then got started. I really felt great. I knew my time was going to be SO much better then last time. I touched the wall then stopped my watch. What?!?!?! 23 something, you have to be kidding me!!! Oh, wait that is total swim time. But my 1000 wasn’t much better. I only improved by a few seconds. I guess it is better then slowing down but I really felt like I was swimming faster.
When I got home, I changed and did 45 minutes of spinning on my trainer. I just watched television so it wasn’t a high effort.
Tomorrow is the Tom King Half Marathon. My training plan calls for a rest day tomorrow and a 10k with a negative split on Sunday. So my goal tomorrow is NOT a PR but a negative split. The course is flat and I would love to go for a PR but I am not race ready. I have not been doing any speed work. I have to stay focused on the big picture right now and that is Gulf Coast.

Make Up Swim

Yesterday evening Lana and I made the drive up to Nashville for swim class. We were talking and missed the exit so had to go on down to the next exit and turn around. This cost us a few minutes so we were rushing into class. The lady at the front desk stops us and informs us “Swim class is cancelled.” Lana and I look at her like she is speaking French. Then Lana asks “Are you serious?” The lady says “Yes! There was an accident and the pool is closed for the evening”. Now Lana and I are pretty upset about this news. We drove an hour to get there. I have not missed one workout on my training plan until NOW and Lana missed her son’s baseball game. So we did some retail therapy. I got a great new swimsuit.

This morning, I had planned on sleeping in but I had a swim to make up. I got up at 5:30 and went to the pool. I had to wait for them to let me in again. Turns out LOTS of people were waiting. There ended up being 6 people at the pool and only 3 open lanes. I didn’t even know there were 6 people in Manchester that swam. I did 4 x 300 (300 easy, 300 kick, 300 easy, 300 pull). My stroke count was back up to 19-20 strokes per 25 yards. See what a missed practice does to me!
I rushed home and got the kids to school and myself to work. The kids got out of school 2 hours early for staff development. I had some stuff at work that had to be done today so I ended up having to pick my kids up from school and take them back to work with me for an hour. Boy is that fun. But I got the stuff done and boss is happy.
When we got home I got on my trainer and did the Spinervals No Slackers DVD. I think I slacked less this time but am still totally not keeping up.

Rae, they had the St. Pat’s race a week early because of Tom King. Last year we all missed the local 5k and did Tom King. This year it turns out the coaches’ clinic and the Miss Manchester Pageant cut down the 5k turn out.

I Won!!!

I got this email today:

As we like to say, friends don't let friends wear shorts. So if you have some friends that are still a wee bit out of the TRIKS loop, send them our way. After all, we Skirt gals love to spread the word! We can't have shorts littering our roads and paths. It's just not right. So refer your friends to our website. If you refer the most skirts, we'll send you a free Tee of your choice. How cool is that? Easiest prize you'll ever win!
This month's winner is... Michele Emerson from Manchester, TN. She referred 14 people. WOW.

How about that? I won a cool tee that matches my skirts. I am going to be styling even better now.

training wise...I got up this morning at 4:40 and ran. My plan said to run the same route as yesterday only backwards. I made Tracy run it the hard way with me yesterday going UP jail hill so that I would have it a little easier today. But for some reason my pace was slower today, a LOT slower. I ended up with 3 miles in 30 minutes. I was way over dressed and got very hot, but no hotter then yesterday. After my pathetic run, I went inside for toning class. She asked everyone what body part they wanted to work and everyone said either abs or legs, so that is what we did. It was a tough class.

Tonight is swim class. My schedule calls for another recovery swim but I am sure that Coach Ashley will have something much more difficult planned.

I Want my Hour Back!!!

I was ok Sunday morning with the time change. We skipped church so sleeping late really was not an issue. Ronnie golfed and got home at about 2:15. I headed out on my bike for my scheduled 2:30 hour ride at 2:30. I was so fearful of getting too far out that I ended up having to do 3 loops of my neighborhood at the end just to get in the time. The dogs were out in full force so I got plenty of “strides” in even though that was not on the schedule. That ride wrapped up my bike focused week. I am glad that is behind me and now I am in “recovery”.
After my ride I went to Wal-mart and at 7:00 I was really missing my hour. I still had kids to get feed, in the bath and to bed.
Monday was a swim. I got up at 5:30 and ended up waiting on the lifeguard to open the pool. Since it is recovery week it was short. 5 x 200 and 150 cool down. My 200’s didn’t go as well as I hoped but they were ok. By that afternoon I could hardly hold my eyes open. I got to bed at about 10:00.
I got to sleep until 6:00 this morning since I was working 8-11. I met my friend Tracy after work for a 30 minute bike/30 minute run. It was a beautiful day, about 82 degrees and sunny. We did an out and back down the highway then changed shoes and ran the greenway. We were supposed to do strides but I forgot to hit that button so we just ran. It was Tracy’s first outside run since the fall and she was feeling it. We ended up with just over 3 miles.
I am still trying to recover from my lost hour. I love daylight savings time and all the daylight in the afternoons but losing an hour right now is harder then ever.

St Patrick’s Day 5k Race Report

First, some catching up.
I didn’t have a chance to get on the trainer until the kids went to bed at 8:00. So I put in the Spinervals Have Mercy DVD and got started. I ended up doing the entire 2 hours and was dead tired at the end. I fell into bed at 10:20.



I got up and went to the 5:30 toning class, worked from 8-11, then met Lana for a ride. We rode “3 hills”. I was really looking forward to riding with Lana to see how well all my hard trainer rides were paying off. Much to my amazement, I saw NO progress, Lana still smoked me. That route of hers was killer too. Then Wednesday evening it was back to Nashville for the swim class. She had us really focusing on technique and so we only swam 1450 but I was exhausted at the end.




I enjoyed this rest day




I worked until 11 again, ran a few errands, and then went to the pool. My swim went GREAT. I felt like I was on top of the water the whole time. All 6 of the 100 I did in 1:45. I finished all 1300 yards in 23:39. Then I changed and ran. It was beautiful and I got to run in a sleeveless shirt and a running skirt. I even got a little pink on my shoulders. My run wasn’t so great. It felt harder then it should have but I finished the hour and got in 6.51 miles, 9:13 pace.



Ok, now that I am caught up, I can get on with the race report.
The plan said:
Last night was my friend’s 40th birthday party so I was out until midnight and had a few too many beers. So when the alarm went off at 5:00 this morning I was not feeling too chipper. I got up anyway and went to the rec center to meet Lana and Amy for the ride. We decided on a route and got started. We ended up going a little too far, 28.48 miles in 1:56. Ronnie had dropped the kids off at the rec center on his way to golf so I went to tell them I was there and I would get them for their race after mine. My goal was to follow the plan and make this a recovery run and not a race. They changed the course this time and it turned out to be a little short, 2.77 miles. I ran it in 22:49, 8:14 pace. Good enough for 7th overall and 1st in my age group, not a big showing. Then they did the 1 mile fun run for the kids. I ran with my kids and they did really good. There were only 4 kids so they gave each of them a 3rd place award. The kids were excited. We left the race and went to Cracker Barrel where I undid the entire calorie burning of the morning, French toast with cherries and whipped cream.


***NOTE: Sorry Ellie. Lana, Amy, and I met to ride. No way could we run that far or fast. Lana had a coaches clinic for t-ball to go to so could not do the race and Amy got back to find out she had an emergency to deal with and didn't get to race either.

Taking it to the Streets

I have arranged my work schedule around my training this month. Gotta love the flexible job. So today I dropped the kids at school and worked from 8-11. I realized on the way from work to the rec center that I forgot my swim workout and being the slave to the schedule that I am, I could NOT just improvise. So I went home first. I changed, got my schedule, and went to the pool.
The schedule called for 2 x 75 with last 25 of each backstroke, 2 x 600, and 150. I did it all in 30:40. I must admit it wasn’t the best swim but it was ok.
On my way home, I decided it was warm enough to ride outside. I changed and took it to the streets. The plan called for 75 minutes with some hills. I did the Star Tri route and added a loop at the end to extend it a little. I ended up riding almost 20 miles in about 1:17. Again not my best effort, but it sure was nice to be outside and I fear I would not have even fished if I had done it on the trainer.
I took a quick shower and went and got the kids from school. My daughter had gymnastics, so after dropping her off my son and I went grocery shopping. Then it was home to fix diner and do homework. We had a little bit of daylight left so went outside. My daughter decided she wanted to learn how to ride her bike. She insisted I take the training wheels off. I tried to convince her she wasn’t ready but she is pretty hard headed. So I took them off and figured that after a few falls she would be begging me to put them back on. To my surprise, she rode her bike without training wheels the very first try. I got in an extra jog while running along side of her in case she fell. But she went up and down the street tons of time and never fell. Now she hasn’t mastered turning around but we can work on that tomorrow. Too bad my son has NO interest in learning to ride his bike.

Feeling Better

Thanks for all the reassuring comments. I am feeling better today.

Yesterday I followed the plan and rested. Boy was I tired.

Today the plan looked like this:

So I headed out about 10:30. I ran the Pomroy route. It can’t be called “hilly” but it is not flat either.

I felt good the whole run. In the last 10 minutes I realized that I could get in almost 10 miles if I pushed it. So I picked up the pace a little. I ended up with 9.99 miles in the 90 minutes. Splits look like this:
9:14, 9:09, 9:08, 9:02, 9:09, 9:00, 8:53, 9:03, 8:59, and 8:29. Average heart rate 163 and max of 179.
My legs were very heavy at the end. I just kept reminding myself that it is a feeling I better get use to because I am sure they will feel like that then entire 13.1 miles in Panama City.

Doubt

Today was the first time I have questioned what I am doing, if I am capable, and I don’t like it.

I got to sleep in, 6:00. I took the kids to school and went to work until noon. By 12:30 I was changed and ready to run. The plan called for a 30 minute run and a 75 minute ride (10 minute warm up, 4 x (12 tempo, 3 rest) and a 5 minute cool down). I felt fine on the run despite the horrible wind. Damn March Lion. But at least I was outside and not on that stupid track. I ran 3.42 miles for an 8:46 pace. Then I got on the trainer. I started out watching Flushed Away but quickly decided that I needed more of a push. I changed the CD to Spinervals No Slackers Allowed. Heck with the plan, at least it was intervals. I started out ok but quickly started slacking. I could not get my cadence up and keep it up. My legs were tired and I really started to question if I had 56 miles in me. Can I really do this thing or have I bitten off more then I can chew? The more I questioned myself the less push I had. By the end of the DVD, my cadence was so low the pedals were almost not turning. I hate this self doubt and hope it goes away soon.
After the mediocre ride, I picked the kids up from school, said good bye to the “vice” (student) teacher, and came home to lie on the couch trying to nap with the kids playing/fighting. The napping thing went about as well as the ride. Tomorrow is a rest day and I hope that come long run Sunday this doubt is GONE.

Obstacles

Wednesday morning I got up at 4:30 to give the run another shot. I drove over to the Rec Center and ran the Greenway. I was really spooked for the first time ever. It just seemed really dark. I ran another disappointing 3.1 miles in 30 minutes then headed to toning class. She played really LONG songs and had us work one body part per song. It was a good work out but not my favorite. Then after work, being Wednesday, Lana and I went to triathlon swim class. I was very happy with my swim. I got my stroke count down and felt great. I swam 3100 yards.

This morning I set my alarm for 4:15. When I got up and walked into the bathroom, I could hear the rain hitting the skylight. Then a huge crash of thunder. I sent Joe a text message that I would not be there, reset my alarm clock, and went back to bed. At 5:30 I got up and went to the pool. When I got there all 3 lanes were being used. WTF, where did all these swimmer come from??? As I was getting my cap and goggles on, a guy got out of the center lane. I grabbed it and got started. After 250 yards, Joe came down. He had NOT gotten my text message. Boy did I feel bad. But he got his run in, I still had it to do. He jumped in my lane and proceeded to make me feel like I have made NO progress in swim class. I think he lapped me 3 times before Amy finished up in the first lane and I moved over. I ended up with 1200 yards in 30 minutes. I rushed home and got myself ready for work and the kids ready for school. It was crazy sock and crazy hair day. Any other day my son’s hair would have been standing up on end when he got out of bed but today it was nice and calm. I moosed it and got it standing straight up. We got to school, I took pictures, then rushed off to work. At 11:30, I got THE CALL. School was closing 2 hours early. OK, remember they have already been closed two days this week for illness and now today for weather (the rain). How are they ever going to make it through 1st and 2nd grades???

I still had the 60 minute run to get in. I thought about changing things around and doing tomorrow’s ride today but that would still make me a run short and this IS a run focused week. I wish I wasn’t such a slave to the plan. When Ronnie got home from work, I changed and went back to the rec center complaining the whole time. I HATE running on the track and it was not any more fun than the last time I had to do it. The only good thing is that it was not crowded. I got in my 60 minutes and ran 6.58 miles. The last lap (1/12th of a mile) I ran in 30 seconds. My shirt rubbed my arm raw, glad there isn’t a swim on the schedule anytime soon.

Everyone keep your fingers crossed that my kids can manage to stay in school all day tomorrow so that I can get in my work and my workout.

Disappointing

I have been choppin’ at the bit, wanting to run but following my training plan. So today my plan finally had a run. I got up at 5:45 and was out the door at 5:55. It was a little colder then I had expected but it didn’t take long to be comfortable, well a little cold. I wish I had covered my ears. Anyway, the 10 minute warm up was slow and I had a hard time picking up the pace for the 5 x 6 minute tempo efforts. The 2 minute recovery jogs were more of a shuffle and by the 10 minute cool down, I was glad to be done. I am very disappointed in my run today, especially since I signed up for the Tom King half marathon last night, it is March 17th and now I am not so sure I am ready.

No Running???

Why is it last week during the swim focused week I had to swim everyday, but today (the first day of the run focused week) there was no running???

The kids were out of school again today. They closed the county school due to illness for today AND tomorrow. So I got up at 5:20 and went to the pool before Ronnie had to leave for work, first day on his new job.
The schedule called for:
warm up: 100 swim, 100 pull, 100 kick, 100 swim
main: 8 x 100 (25 easy, 25 build, 25 easy, 25 hard) I did them on 2:15
cool down: 3 x 50
total 1350 in 28:49

I got home and changed back into my PJ’s. I got another 2 hours of sleep before the kids woke up. They have been staying up really late and have been sleeping in. Usually it doesn’t work that way but I have been lucky this time.

When I woke up, I ate a bowl of cereal then got on my trainer for 75 minutes. My computer was out of alignment so I don’t have any numbers other then time.

My boss called and said he had a job I could work on at home so the kids and I went to my office and picked it up. We went to lunch and a movie then I came home and got to work.

My diet was better today, still not great but I am making steps in the right direction. Hope the scale agrees.

Base 2- Week 1 DONE!

I enjoyed my rest day Friday and even carried it into Saturday morning by sleeping until 8:30!!!

My babysitter came over at 11:45 on Saturday and I went to the Rec center to meet Joe. We had a reverse tri on the schedule (30 minute run, 60 minute bike, and 30 minute swim).

It has rained for about 10 minutes right before we started and it was WINDY!!!!! We ran through town. On a short out and back on 41 we ran into Lana, she was getting a run in before going mountain biking with her husband. Joe and I ended up with 3.79 miles in 33:11, 8:45 pace. We stopped by my van to get our bikes and some additional clothing. It was really weird for me to be back on my bike outside. The last road ride I did was in November. It took a while for me to feel comfortable. We did the Normandy loop. The wind was brutal. Whenever we turned into the wind, it was like hitting a wall. Joe has been sick and really started to struggle on the bike. We slowed down and just tried to finish. We ended up with 18.09 miles in 1:13:15. Joe decided he better call it quits and called his wife to come pick him up while I headed to the pool. I swam 1550 yards in 29:58. Overall, I am happy with how I felt. I hate that Joe was sick, he is usually so strong on the bike and I was really hoping that with his help I could finish the Normandy loop in an hour. Maybe next time!

Today was my last swim for this swim focused week and it was a long one.
Warm up: 4 x 75, last 25 in each backstroke 6:15
Main: 4 x 750 15:01, 15:08, 14:54, and 14:49
Cool down: 3 x 50 easy 3:00
Total 3450 yards in 1:09 (time does not include the one minute rest I took between sets)

My diet has been HORRIBLE lately. Ronnie’s last day at his job was Friday and one of the girls made him a Sundrop cake that he tried to hide from me. My junk food sensors found it and so I had to eat a piece. Another girl gave him a box of chocolates; I had to help him eat them too. Then he bought some more Girl Scout cookies, I polished off an entire box already. No more!!! It is time to get off the junk and get the scale moving back in the right direction.

A-Ha Moment

Despite the face that I didn't get to bed until midnight Tuesday after spending all afternoon trying to fix our computer, I still got up Wednesday morning at 5:00 for toning class. The teacher was running late so we only got in about 50 minutes but she more then made up for those lost 10 minutes.
Then that evening, Lana and I made the drive to Nashville again for the swimming class. I had an a-ha moment. Coach Ashley has been telling me that I need to glide more and I just didn't get it. Well last night it finally happened. A-ha!!! We swam 2900 yards at class. The 9 x 100 (4 on 2:05, 2 on 2:15, 2 on 2:05 and 1 on 2:15) really kicked my butt and I thought I would drown during the side swimming. Hey, a good class.

Today I went to the rec center for my long swim.
warm up 300 swim, 300 kick (oh how a hate that boring old kick)
main 1750 yards
cool down 4 x 50
I really tried to focus on gliding, not pulling right as my hand hit the water. My stroke count was down with no effect on my time. Progress, love it.
After the swim, I realized that I forgot both my towel and my running bra. Great!!! Good thing it was much warmer here today. Sunny and about 55. I dried off with my sweat pants best that I could and pulled my long sleeve running top on over my swim suit top. It was soaked instantly. I ran the greenway and through town for 30 minutes with 30 second strides every four and a half minutes. I ran a total of 3.4 miles, 8:49 pace.
Tomorrow is a rest day and I am SO looking forward to it, last rest day that I took was February 4th!!!

They can't all be good

This morning after dropping the kids at school, I went to the pool. The schedule called for a speed day.

warm up 400 continuous, last 50 in each 100 kick
main: 9 x 100 (25 easy, 25 build, 25 easy, 25 hard) I did them on 2:15
cool down: 6 x 25 I did touch and pull

I was feeling good in the water today, rock no more. The 1450 yards took a total of 31:09 to swim. The kick and touch and pull both slowed me down, but I felt great about the swim.
I got home, changed, and got on my trainer. Not so good. I started out doing a interval training DVD. After about 15 minutes, I dropped my chain. I got off my bike, fixed my chain, and turned off the DVD. I watched E! instead. I finished up the hour but not with great stats. Oh, well. It is a swim focused week and my swim went great.
By the way, I looked back at my race swim times and compared them to my time trial that I did last week. My time trial was FASTER then all my race swim except Waterfront where I swam in the river WITH the current and Music City where I wore a wetsuit. All this time in the water must be doing some good.

Always Wear Clean Underwear

Yesterday I waited until the snow was melting and it was a littler warmer out to run. So at about noon, I suited up and hit the streets. It was sunny and 31 with a wind chill of 22. The streets were just about completely clear and I only had to deal with one patch of ice. I ran 6.32 miles in 60 minutes.
That put a wrap on recovery week and it is a good thing because I have gained back 3 pounds.

This morning kicked off Base 2. Each week in this phase has a “theme”, this week is swimming. I got up at 5:30 and went to the pool. On tap for today, a long swim.
Warm up: 4 x 150 swim, kick, pull, swim
Main: 1650 ladder, starting with 275, 250, 225…until 25
Cool down: 200 easy
The only thing good about today’s swim is that it is over. I felt like a rock the whole time and could never get my stroke to feel right. I was slow too, 55:43 total swim time.

The kids are out of school today for President’s Day and we are waiting for the satellite guy to show up. We have not had TV since Tuesday night and we are all going crazy.

Embarrassing story:
Saturday afternoon was the awards ceremony for basketball/cheerleading. After swimming, I showered and dressed. I put on a pair of my old favorite Levi’s that are well worn and have two tiny holes where the pocket is sewn to the pants. At the ceremony, they called each team one at a time to the front of the gym and gave each child a trophy. The coaches all had to go up front with their team too. After collecting our trophies, we stood in the circle at center court and had our pictures taken. As we walked back to the sideline, one of the mother’s of one of my cheerleaders as me “Do you know you have a hole in your pants?” I said “Yes”. She just looked at me and walked off. When I got home I walked by the mirror and saw that I did not just have a hole, the back of my jeans were ripped from the top of the pocket down past the bottom of the pocket. My pretty plaid panties were hanging out for everyone to see. I had to call the mother who told me about the hole and let her know that I knew about a small hole by the pocket not the fact that my whole rear end was hanging out. She laughed and said she wonder why I was so casual about it.

Running in the Snow

Figured I better use that title while I can because you won’t see it often from me.

Thursday morning I dropped the kids off at school and went to the Rec Center. It was snowing (actually just flurries) with a temp of 19 and a wind chill of 9. The schedule called for a short 30 minute run with strides every 5 minutes. Since it was a short run I decided to brave the snow and cold and run the greenway. The snow kept blowing in my eyes and was very annoying. I don’t know how you people up north stand running in the snow all winter. I ran 3.22 miles in 30 minutes.

After the run, I went inside and changed into my swimsuit. The water felt really warm after the bitter cold of outside. I swam 4 x 300 (300 easy, 300 kick, 300 easy, 300 pull) in 29:04. That slow kick really kills my time.

Friday I waited until 1:00 to do my ride. The schedule called for 60 minutes mixture of big ring and small. I decided to do the Spinervals No Slackers Allowed DVD then an additional 15 minutes on big and small to get the whole hour in. That was the first time I did that DVD, I liked it.

Today the schedule said “swim: 1000 time trail. Do a short warm up then record TT time.” The pool doesn’t open until noon on Saturdays so I was there as soon as they opened. I did a 200 yard warm up, took a short rest, and then stated my 1000 yards. The 1000 took 18:46. Total swim time for all 1200 yards was 22:37, rest time not included.

The trip to the Gulf Coast Tri has turned into a girl’s trip. I am the only one of the 6 of us going that is doing the race. I canceled my hotel room today and booked a condo.

It is snowing again. I hope it gets it all out of the system today. I have a 60 minute run on tap tomorrow and don’t want to run in the snow again.

Happy Valentine's Day

Last night our satellite dish got struck by lightening. So we are without TV until sometime Thursday afternoon/evening. Good thing my Netflix movies arrived today.

This morning I got up and went to the 5:30 toning class before work. She did lots of squats and lungs. I will be paying for it on my run tomorrow.

I got to the kids to school and myself to work. Since it is Valentine’s Day, I only worked until 1:00 so that I could attend the kid’s parties.

At the party, I dropped my camera and broke it. It was already limping along after the bike crash but now I HAVE to buy a new one.

After school, we came home and got changed into our swimsuits. The Rec center pool opens at 3:30 and we were there as soon as the doors were open. I swam 5 x 200 on 4:14 and a 150 cool down while the kids played in the kiddie pool. Then we all hung out in the therapy pool for about 30 minutes. Man, those jets felt GREAT on my back. I should join the blue haired crowd in that pool more often.

When we left the Rec Center, I called my husband to see where he was. He asked did I get any presents today. I didn’t know what he was talking about and he told me to swing by my office. I have a wonderful husband who sent me flowers and told the man to have them there by 2:00 (too bad he didn’t know I was leaving at 1:00). I would post a picture but I no longer have a camera.

Next we drove through both Burger King (for my daughter) and McDonald’s (for my son), it is Valentine’s Day.

Once home, I got on my trainer for another easy 30 minute ride. I think I rode about 7 miles but I am too lazy to go check for sure.

Happy Valentine’s Day!

Again?!?!?!

This morning I worked on a project with the second grade class for the student teacher (or vice teacher as my son calls her) for an hour. It was pouring down rain when I left the school so I decided to go ahead and get my Wal-mart shopping done.
By the time I got home and put everything away the rain had pretty much stopped. I still did my 30 minute ride inside on the trainer. After the easy 6.82 mile ride, I changed and headed out for my run. I tried to turn my Garmin on and nothing. Not again. I took it back inside and put it on the charger. No charging message again, so I just borrowed my husband’s Garmin and did my 30 minute run. I ran 3.27 miles for a 9:10 pace. The wind was terrible, flag whipping kind of strong. I had to finish the run into the wind and I felt like I was standing still.
When I got home, I looked for the email from Garmin support from the last time I had Garmin trouble. I found it and followed their reset instructions. Garmin is back in business. So if anyone everyone ever has this problem push and hold the mode and reset buttons at the same time for 5 seconds then push the power button. Worked for me!!!

Rest Day

That is what my schedule says anyway. But since Wednesday is Valentine’s Day, Lana and I decided to go to swim class tonight. No rest for me.

Apparently there is something about having 5 people in a lane that causes me to swim into the lane rope. 2 weeks ago, I thought for sure I would be bruised on my right side from hitting the rope so many times. But last week we only had 3 people in our lane and I only hit the rope a couple of times. Well tonight we had 5 people again and I hit that rope more times then I can count. Guess it is good practice for those mass start races.

I had a lot of trouble when she had us swimming on our sides but it was only for 75 yards and with fins so I made it through it. Since Lana and I were a little late and cut the warm up short we stayed late and added 300 yards to the cool down for a total of 2000 yards for the class.

Blogiversary

One year ago I started this blog after completing my first ever 18 mile run. That run was the final run of week 9 on the 20 week training program to run my first marathon. If you would have told me then that I would be training for my first half iron now, I would have laughed my butt off.

So about that training…

Friday was a swim only day, 1950 yards in 41:31. I really tried to work on my glide. I was taking 22-24 strokes to get across the pool, so my glide wasn’t going so good.

Saturday was a 2 hour ride on the trainer, 27.24 miles, followed by a 30 minute run, 3.37 miles (8:54 pace). My husband and son had gone to Nashville to run errands and my daughter was at a slumber party and was getting dropped off at about 11:00. I started the ride at 8:30 and knew I was going to be cutting it close on the run. So I stayed in my neighborhood. I saw the people pull into my driveway so I had to sprint to my house across some yards. I took my daughter inside and told her I was going to be right outside. I ran the last 4.5 minutes back and forth in front of my house.

This morning was a 30 minute run, 3.1 miles 9:41 pace, followed by a one hour ride in the small ring, 10.88 miles. My legs were tired. I could not make them move any faster.

Improving The Plan

Yesterday The Plan called for a rest day but I HAD to go to the 5:30 am toning class, it is the only time all week where I lift any kind of weights or do any ab work. Class was good.
Then last night Lana and I went up to the Williamson County Rec center for the triathletes swim class again. It went like this:
500 warm up
6 x 100 (25 under water no breath, 25 easy touch and pull, 25 hard, 25 easy touch and pull) with fins
6 x 200 pull
200 cool down
I did not make it even one time all the way across the pool without a breath; I always came up just short.
On the pulls, Coach Ashley put me on stroke counts and told me to get across the pool in 22 or less strokes. I was able to do it every time, but I did take a BIG push off the wall. My glide needs work.

Today the plan said
Today we’ll do swimming and running together for a super endurance day. Keep the run at easy pace.
Swim: Speed day.
Warm up 400 continuous, last 50 in each 100 is kick.
Main: 10 x 100 (25 easy, 25 build, 25 easy, 25 hard)
Cool down 6x 25, each slower than the last
Run:
90 minute long run. Keep RPE at 2-3, no harder! Stretch well afterwards and have a good recovery meal.
So I dropped the kids at school and went to the Rec Center. The swim was uneventful. It took 33:08. I tried to work on my glide and rolling my shoulder and hip together. Maybe I can make an improvement before the next swim class.
I got dried off, into my cold weather running clothes, and hit the Greenway. I was worried about the run because I didn’t rest yesterday. But all was well and I ran 9.76 miles in 1:30:06 for a 9:19 pace.
My stretching was cleaning the carpet (my dog threw up 5 times Tuesday night) and my recovery meal was 3 shrimp egg rolls and 3 chips ahoy.

Brick

Today the plan called for a 1 hour bike done in the small chain ring followed by a 30 minute run.
I dropped the kids at school and was on the trainer at 8:00. I am still really struggling with keep the cadence up on the small chain ring.
After I finished the hour, I changed into my cold gear pants and pulled a fleece top on. My legs felt like, well…bricks, but I managed to hold a good pace and knocked out 3.46 miles in the 30 minutes, 8:40 pace.
Then it was a shower and off to work to make up for leaving early yesterday.

Rest and Swim

Yesterday my training plan said “Rest Day, do as little as possible”. Boy did I take that one to heart. I laid around in my PJ’s all day.
But this morning it was time to get back to work. I got up at 5:20 and drove over to the pool. The plan had a long swim scheduled.
4 x 75 warm up
500 swim, 500 kick, 500 pull, and 500 swim for the main set
100 swim and 100 back stroke for cool down.
The kick didn’t go much better today then it did Friday. I was still very slow and I almost quit after 200 yards. It didn’t help that I saw Tracy looking down at me from the weight room laughing. The rest of the swim went fine until the back stroke. I am glad Tracy was gone by then otherwise she would have really had something to laugh at.

I rushed home after the swim and got myself and the kids ready for work/school. I dropped them off and was at work one hour and 15 minutes when my son’s teacher called to tell me he was sick. Great, I haven’t worked since Wednesday and now I have to tell my boss I have to leave. I packed up some work to do at home and promised that if my son was able to go to school tomorrow I would come to work (after I get my ride/run in). :)

Ten Toes…

And nine toe nails. Yep, I lost a toe nail last night. I have bruised my toes several times and had loose nails but none have actually fallen off until now. I still have a loose one on the other foot too.
A couple years ago my daughter slammed her finger in the van door and ended up loosing her finger nail a few months later. It just happened to fall off right after my son had gotten a visit from the tooth fairy and she was upset about not having any loose teeth. Well turns out the tooth fairy also leaves a dollar for any lost fingernails. So When I showed my kids my toe, my son told me to put it under my pillow so the tooth fairy would bring me some money. I was hoping for new tri clothes. :)

Well on to my training…
The plan called for a 2 hour ride and a 30 minute run NOT back to back. We had out last basketball game to cheer at this morning so I waited until we got home at 10:00 to get changed and on my trainer. I did my 2 hours while watching the end of one movie then all of another. Either I didn’t get the second movie or it was just plain stupid, but at least my 2 hours went by pretty quickly. I was proud of myself for pushing harder today and I ended up with just over 30 miles. It still isn’t great but sure beats the easy rides I have been doing.
I made the kids lunch, did some laundry, and ate Fig Newtons while waiting for Ronnie to get home. Once he got home I headed out for my 30 minute run. I felt GREAT. It was suppose to be an easy run. Sub 9 felt easy. I ran 3.49 miles in 30 minutes, 8:35 pace.

Another Snow Day

Ok, so the weatherman was right and we got some more snow last night. When I left the house at 5:45 this morning to go to the pool, it was still snowing.


The plan today was for a long swim. A warm up of 200 swim, 200 kick, 200 pull, and 200 swim, a main set of 1 x 1500, and a cool down of 4 x 50.
I have never done kick before and boy was I slow!!! I can’t figure out how to get the splits off my watch but I remember that my 200 swims and pull were all done around 4 minutes but the kick took 6:40. The total time for all 2500 yards was 55:52.
I got home and showered, feed the kids breakfast, and then took them out to play in the snow before it melted. There wasn’t enough snow for a snowman so they made snow angles


and played on the trampoline.


I got great news from Team Magic today. They have made some changes to the Waterfront Tri. The bike route is now going to be a single loop (they had problems with people not doing both loops last year) and they are changing the run so that the glass bridge (that scared me so bad last year) is no longer on the route. I am doing this race for sure now. It is a real boost to your swimming self confidence because it is a river swim with the current.

Closed Again

How can they know already that schools have to be closed tomorrow??? The roads are clear. So there is more snow in the forecast but the weatherman has been wrong before.

Not Following the Plan

Yesterday my schedule called for a rest day but I got up and went to toning class anyway. Then last night Lana and I went to the swimming class at the Williamson County Rec Center. I left my house a 4:50 and didn’t get home until 9:20. I really don’t know how feasible this class is going to be. The class itself was good. Coach Ashley put Lana and I in the same lane with 3 other people that were suppose to be about the same speed as us. I am not use to sharing a lane and I can’t even tell you how many times I swam into the lane rope. I didn’t keep up with how far we swam but best I can estimate it was 2400 meters. Coach Ashley told me I need to work on my glide.

The weather man was calling for snow but when I got home last night it still was not snowing. Leave it to the Coffee County School system to call off school based on the forecast. At 9:50 something last night it was on the local news website that we were closed. We did end up getting some snow and the kids got out in it a little before it completely melted.

The snow day messed up my training for the day. The plan was to drop the kids at school, do a 75 minute tempo run outside, and a speed session at the pool. Since I knew the kids would be home for the day, I got up at 5:45 this morning to get my 75 minute tempo run in before my husband had to leave for work, but the swim still hasn’t happened and it is looking less and less promising. Oh well, I got speed work in last night at the swim class on my rest day.

Following the PLAN

I am still fighting this head cold. But didn’t let it stop me. I had to get my hair done this morning so it was 11:30 before I headed out for my scheduled 30 minute run. It was about 40 degrees but there was a mean wind. Once again I over dressed. I am too use to the early morning runs and never know how much I need to wear in daylight.
I ran 3.32 miles in the 30 minutes, 9:02 pace. I didn’t feel great and the wind was awful.
After the run, I changed and rested for 30 minutes. Then I got on my trainer for an hour. Lucky for me there was a movie on that kept me distracted, otherwise I don’t think I could have finished the whole hour. I was slow but got the time in.
I got my room booked in Panama City today for race weekend.
Haven’t found the perfect top yet but I have time for that still.

Nothing Exciting

The plan yesterday called for a 2 hour ride. Since it was cold out, I did it inside on the trainer. I rode while watching a movie. I did discover that I can fall off my bike even when it is on the trainer. I needed to turn up the TV, so I unclipped my right foot and bent over for the remote. As I was getting back up, I leaned too far left. The bike, me, and the trainer all started falling over. On my way over, I grabbed the open bedroom door and managed to right myself. Too bad there aren’t thing out on the open road to grab onto to save me from hitting the ground.

This morning I got up at 5:30 and went to the rec center to swim. I did a 250 yard warm up, 2 x 1000 main set, and a 250 yard cool down. I have a bit of a head cold so swimming was a bit more of a struggle today. The 2500 yards took 51:57.

I rushed home got the kids and myself ready and was at work on time at 8.

After getting the kids to bed, I got on my trainer for the scheduled 45 minute easy ride. I was so thirsty the whole time and drank an entire bottle of water. I hope they seriously meant easy because I took it very easy.

Tagged

I was tagged by TriJack:

1. Describe a memory from your first triathlon ever
I decided at my friend's birthday party June 18, 2005 to start doing triathlons. I ordered a bike off e-bay and learned to ride. I did my first tri July 30, 2005. When I got out of the pool, I just walked to T1 and talked to everyone around me. I never even thought about transition time affecting my overall time. That first transition took me 3:02. I was shocked when I saw the results.

2. Describe a memory from your most recent triathlon
My most recent tri was the Music City tri 9/17/06. I was backing out of the garage to pick up Lana when my cell phone rang. Her son was sick and she couldn't go. It was my first time to go totally solo to an event.

3. What's the most embarrassing thing that has ever happened to you in a tri?
At the Waterfront Tri in Chattanooga, the run part has you running up these stairs that are part of their waterfront, then over a glass bridge. I have this insane fear of bridges. As I was "running" over the bridge I was clinging to the railing and looking up at the sky. I got some really strange looks.

4. What's the most thrilling thing that's happened to you in a tri?
Going back to Cedars, my first Tri, this year and making just over an eight minute improvement on my time.

5. What is something you discovered about yourself by doing triathlons?
That I can do more then I ever thought I could.

6. What is The Big Goal that you're working towards?
Right now it is Gulf Coast Half Iron but some day I would like to finish a full Iron Man
I tag Lana, Kate, and TriSaraTops.

It's Official

Guess who is officially signed up for the Gulf Coast Triathlon??? That’s right, me!!!! I am so excited. No more slacking and the diet is going to improve. It is time to get race ready!! And you that means shopping too. I have to find a cool new tri top. I can’t do my first half iron in the same old top.

A Partner

Yesterday I dropped the kids off at school and then headed out on my temp run. The plan called for a 60 minute run with strides every 10 minutes and then five 20 second stride back to back after the run.
I had a great run and ran 7.33 miles in 1:07:40, 9:14 pace. Average heart rate was 158 and max was 174. I ran the same old route but doing the strides made it a little more exciting.
After the run I did 30 minutes easy on my trainer. I think I might have taken it a little too easy but I just can’t get and hold a high cadence. I will have plenty of time to work on that Sunday when I have a 2 hour ride scheduled.

Last night Lana called to see if I had a long run on tap for today. I told her my schedule only called for an easy 30 minutes but since I am concerned about the lack of running I was willing to bump it up to 6 miles. We set up to meet at the Rec Center at 5:15.

When I got to the Rec Center it was 21 degrees. Lana showed up and we headed out on the greenway.

It was so great to be running with Lana again. We talked the entire time and the miles just flew by. We ran the greenway and then an out and back down Highway 41. I broke off when we got back to the Rec Center and Lana continued on the greenway. I ended up with 6.11 miles in 57:24, 9:24 pace. Average heart rate was 157 and max was172. If I could just convince Lana to do Gulf Coast and jump into the plan I am doing then we could do a lot more runs together. Hey Lana, that’s a hint!!! :)

When I got back in my car it said 19 degrees. Not that there is a big difference between 19 and 21. Once the temps get that low it is just COLD!!!

My diet has really suffered this week but I have managed to maintain my weight. Hope I can make it through the weekend with some self control.

Stupid Gamin

I got up at 4:25 this morning and drove over to the Rec Center. It was a balmy 24 degrees. On the way over I turned my Garmin on and it said low battery then went off. I had charged it the other day, and when it said fully charged I unplugged it but left it in the cradle. Could the cradle be sucking the life out of the thing??? It is fully charged again and all programmed for my run tomorrow. Hope it works.

So this morning I ran about 4 miles on the greenway in about 38 minutes. Then I went inside for Cindy’s toning class. She did tons of lunges using the slides. I sure hope my legs aren’t sore tomorrow. After class I rushed home and got the kids ready for school and myself ready for work. It was the 100th day of school and the first grade was celebrating. I had to take some pictures and help them count their cereal. Then I rushed to work.

I picked the kids up at 3:00 and we went home to change into our swimsuits and go to the Rec Center. The kids played in the kid pool while I did my long swim. I swam 2400 yards in 49:28. That includes the 2 times I had to stop for kid issues. I hung out with the kids in the warm water of the kid pool after I finished and waited to see if the one man swimming in the therapy pool was going to get out. He never did so we didn’t get to play in there before they closed.

Spinning and Swimming

This morning after dropping the kids off at school and making a quick trip to Wal-mart, I got on my trainer. The plan was for “hills” today. I did a 15 minute warm up followed by 7 x 4:00 in the large chain ring and small rear gear with 1:00 recovery spin between sets. I finished it up with a 15 minute cool down. 15.55 miles in 65 minutes. My spinning needs work. I do fine with the big chain ring stuff but I just can’t get my cadence up for the spinning.
After the ride, I changed into my new swimsuit and headed to the Rec Center for a 30 minute recovery swim. I got this suit a few weeks ago and didn’t bother to try it on, after all it is the same size and style as the suit I have a home. Big mistake, all suits are not created equal. My old suit is a Nike and this new suit is a Speedo. It was like trying to get myself into my wetsuit. Too bad it didn’t help me float like my wetsuit does. I did 1500 yards in 29:50.
I am really concerned about the lack of running in this plan. I haven’t run since Thursday.

Catching Up

I haven't posted because I don't know what I am doing. I am a planner and hate being this wishy washy. I really want to do Gulf Coast but it just might not be in the cards for me right now. I am really depressed about it and hope things work out so that I can go. I am still training and following the plan. I just don't know that it is going to end with a half iron May 12th.

So about the training:

Friday I did a speed day at the pool. It consisted of a 400 warm up, 8 x 100 main set, and 6 x 25 cool down. After the swim I headed home, pulled on my bike shorts and shoes, and did a 45 minute trainer ride.
Saturday was a much needed rest day.

Sunday was 90 minutes on the trainer. I watched "John Tucker Must Die" and the time went by pretty fast. I really should have pushed a little harder because I only ended up with 20.44 miles in that hour and a half. But I was soaked when I finished.

This morning was another speed day at the pool. I got there at about 5:45 and they were already open. They only had two lanes set up and someone was in one of them so I quickly grabbed the other. I did the 250 warm up followed by a main set of 400, 4 x 100, 300, 3 x 100, 200, and 2 x 100. The plan called for a 3 x75 cool down but I did a 2 x75 and 1 x100 so that I was at the right end of the pool to get out. That is a total of 2300 yards and it took me about 45 minutes of actual swim time. That is my longest swim session to date.

Jumping Right In

With my decision to do Gulf Coast, I also changed training plans. The plan I am using is actually a 20 week plan and there are just sixteen and a half week until race day. Joe, who is doing the race and using the plan, has assured me that the first 4 weeks are just prep work and next week kicks off base 1.
So today I jumped right into the plan. Thursday’s have been rest days for me for a while now but not on this plan. Today called for a 60 minute run. I got up at 4:45 and got ready. Lana had sent me a text message that she had to go into work early and would not be able to run after all. So I decided to just run my neighborhood instead of driving over to the Rec Center again. It was warmer this morning (38 with a wind chill of 33). I started out slow and picked it up for the last 30 minutes. I ended up running 6.44 miles in the hour. Nothing great but considering that I have run everyday this week and was due a rest day, I will take it.

So Excited

I got up at 4:25 this morning and drove over to the Rec Center. It was 27 degrees with a wind chill of 20. I tried to make today a tempo run. I ran the first mile as a warm up in 10:03, then I picked up the pace and race the next two miles in 8:27 and 8:40, then I slowed back down for the cool down mile of 9:57. My tempo pace wasn’t as fast as it should have been but I was COLD. Don’t I get to subtract like 10 seconds for every degree below freezing??
After the run I went inside for Cindy’s one hour toning class. She felt the need to do lots of legs today.
Cindy had the first bit of good news. The St. Pat’s 5k will be on March 10th so I can run it this year as well as the Tom King half the next weekend. While I was getting that registration form, I also picked up a form for the Sweethearts 5k that is Feb 10th. Ronnie agreed to run that with me as my sweetheart.
After class I rushed home and got ready for work and checked my daughter’s temperature. It was 99.6 and she REALLY wanted to go to school. Her reasoning isn’t because she loves school but because at the end of the year all the kids with perfect attendance get in a drawing for a bike. I wrote the teacher a note and dropped them off at school. No day off without pay!! BTW, she seems fine now, still a little warm but playing. Thanks for all the well wishes.
More good news came from Jill. She told me about a swim coach in Brentwood that has a triathlete swim class on Monday and Wednesday evenings. I have checked into it and hope to go for the “free trial” next Wednesday. It is a much better deal then that swim camp we were looking at.
Finally, I have decided to do the Gulf Coast Triathlon. My reasons for not going were really stupid. Price increase is February 1 so I will be signing up at the end of the month. Now I just gotta try to find a reasonable place to stay.

Brrrrr

Someone turn the heat back on!!! It is cold here now!!!

I got up at 4:45 this morning and drove to the Rec Center. I ran 4 slow recovery miles on the greenway. It was 29 degrees and windy. I didn’t wear my heart rate monitor because I was wearing my swimsuit and was afraid that I would forget to take it off before getting in the pool. The run took 41:08, 10:17 pace.
After my run, I went inside and swam 1750 yards. (Yes, Joe. I am swimming inside at the Rec center. I don’t even know how cold the water is in my pool outside). They were uneventful and took 36:42. My swim still needs lots of work. Lana and I have talked about a swim camp weekend in February but is it $495!!! Is it worth it?
It has continued to get colder all day. When I left work to get the kids from school, it was 26 degrees. When Ronnie got home from work, he announced that it was 22 degrees.
I have a 4 mile tempo run (outside) scheduled for 4:45 in the morning. It is going to be cold. I don’t know that I am up for that. The Rec Center doesn’t open until 5, so I would only be able to get in 3 miles before toning class at 5:30. I guess I will make the call in the morning.
My daughter woke up this morning and said her throat was sore, but she wanted to go to school (she has perfect attendance). She was acting fine so I let her go. When she got home and finished her homework, she said her forehead hurt and fell asleep on the couch. She won’t let me take her temp, but she is hot to the touch. She might be messing up that perfect attendance (and my work schedule) tomorrow.

Hello Track

Warning: Margaritas and nachos are not diet foods. Furthermore, consuming margaritas will lead to additional bad diet choices.

Who knew!

So I fell off the diet wagon last night and went out for Mexican. Then ate fudge when I got home. Oh well, it is a new week and the fudge is now gone!

Weight lose to date is three pounds.

This morning I got up at 6:00 and headed over to the track. It has been a LONG time since I have been there. Nothing has changed. The gates were still locked and I had to use the super secrete combination to open the lock and get in. I did a 1 mile warm up, 6 x 800 and a 1 mile cool down. I had no goals other then to live through the work out. Mission accomplished. I don’t like speed work anymore then I ever did but am glad it is done.


It was 64 degrees this morning, that will be the high. It is supposed to get colder all day with temps getting down to 27 by tonight. Brrrrr!

Almost Perfect

The weatherman couldn’t have been more wrong this weekend. It was suppose to storm all weekend but instead it has been unseasonable warm. Ok, it is cloudy and windy but it is not raining.
Yesterday we had a 9:00 basketball game to cheer at. Then we came home and cleaned house most of the day. I finally managed to get on my trainer for an hour at 4:00pm. Then we went to a pool party at the Rec Center.

Today I headed out for a run at about 1:45. My super cool running skirt and warm temps made for a great run. If it hadn’t been for the wind and traffic, it would have been the perfect day to run. I felt great the whole run and ran faster then I have run since before the marathon. Even after running 6 miles I felt like I could have kept going.
Here is what Garmin has to say about the run:
Tomorrow kicks off training for the Memphis in May tri. The good news is that is it MLK Day and the kids are out of school so I am off work. That means I get to wait until about 6:00 am to attempt my speed work.

Long Run

After dropping the kids off at school, I headed out for my run. According to my car, the outside temperature was 50 degrees. It was cloudy and a little windy. I wore way too many clothes.
I ran 10 miles in 1:34:51, 9:29 pace. It was hard. I ran past my house at 9.8 miles and had to force myself to continue for the last 0.2 miles. My average heart rate was 169, max heart rate 183. Splits 9:17, 9:15, 9:24, 9:26, 9:39, 9:27, 9:31, 9:38, 9:40, and 9:36. Guess I started out to fast and I paid for it in the end.
On the other hand, the diet is going very well and the scale has been my friend all week. But tonight is a challenge, Bunko.

A Plan

I got up at 4:30 this morning and went to the Rec Center. I ran outside on the greenway and through town. It was a nice change of scenery, even if it was too dark to enjoy. The downside, it was COLD (24 degrees). There was some ice on the sidewalks in town and I slipped once. I manage not to fall. I ran 3 miles in 27:34 then headed inside for toning class. I did 200 crunches while I waited for class to start. The class was good and I was surprised that it was not crowded. Have the resolutioners dropped out already?

The kids were fighting tonight so got sent to bed about 30 minutes early. I took advantage of the extra time and got on my trainer and did the first 45 minutes of the Have Mercy DVD. I looked like I had just gotten out of the shower when I was done.

Tomorrow is my rest day and that is what I plan to do.

I have a plan. Well, sort of. I have decided, in pencil, that I am going with the Memphis in May Olympic Distance Tri May 20th. Training starts Monday. I am going to do speed work on Mondays, Tuesdays I will swim and ride my trainer, Wednesdays will be 4 mile tempo runs followed by toning class (I just can’t get up any earlier then 4:30 and I want to continue the toning), Thursdays will continue to be my rest day, Fridays I will do my long runs starting with 8 miles and going up to 15, Saturdays will be either rest or swim, and Sundays a longer bike.

I am still thinking about the Atomic Man half Iron in September. It is close to home. Training would start the first part of May for a 20 week program. I need to see how the sprint distances I want to do would fit into the training.

I Can Still Swim

This morning I got up and went to the pool. I have been avoiding the Rec Center because of all the new years resolutioners. I haven’t swam in ages, but today I decided to brave the crowd. I was pleasantly surprised at the lack of people there. I was the only person at the pool. The water was warm and it felt great to swim. I did my 1750 yards in 36:41, an improvement from my last swims.
I rushed home to get cleaned up and get the kids to school. I had volunteered to help the second graders assemble books they are writing. I spent two and a half hours at the school. When I got home I ate a bowl of vegetable soup and then got on my trainer for an hour. I just watched a movie and should have pushed myself a little harder. Afterwards I did some ab work.

Phil thanks for your comment. I know I am in a rut. I was thinking yesterday that I need to start “speed work Mondays” again. I hate speed work and since I am currently without a plan it is really hard to make myself do it. so, I need a plan. Using David’s race calculator, I figured out an 18 week program for the Gulf Coast Tri (half iron) should have started Sunday and an 18 week program for Memphis in May Tri (Olympic) starts Monday. Yes, it is time to get a plan and get back to work.

Tech Troubles

Ok, Ok! I admit it the picture was taken a year and a half ago (and about 15 pounds). Marathon training caused me to “justify” eating stuff I shouldn’t…”I am going to run 15 miles tomorrow, I deserve these cookies…I just ran 20 miles, I deserve to have a Route 44 slush”. Anyway, it is time to get over that kind of thinking, and relose those 15 pounds and at least another 5.

The good news, the 2 pounds were gone again this morning. And, right up until I drank 2 glasses of wine for dinner, I was doing very well on my eating today.

So this morning, I got up at 4:45 and ran my 6 miles of neighborhood loops. BORING. It took forever for my Garmin to get a signal again. I don’t know what is going on with that thing, but at least it is working.

I am also having trouble with my laptop. The wireless connection is “very low”. I can’t connect to the internet and if I do manage to connect it is VERY slow. Lucky for me, my daughter is letting me have a turn on the desk top.

Paying the Piper

Amazing how one night can undo a whole week of being good. Last night we went out to the Mexican place and this morning I when I got on the scale, I had found those two lost pounds.

I got up at 5:15. My Garmin had a hard time finding a signal so it was 5:45 before I started actually running. I felt the need to run a little longer to help burn some of those extra calories. Since it was still dark, I ran the neighbor loop for a total of 8 miles in 1:18:09, 9:46 pace. 1231 calories, that should cover the beer I drank last night.

I have been really good today and even managed to skip the rolls at O’Charlie’s tonight. I LOVE bread so that was a huge sacrifice for me.

For the record, according to the charts I NEED to lose more like 30-40 pounds. I am just shooting for 20 right now. I will work on the rest once I reach this goal.

Another 6 Mile Run

I got up this morning at 6:00 and ran my normal 6 mile route. It looked and felt like it was going to rain but lucky for me it never did. I wore my MP3 player for the first time in a LONG time. I had hoped that it would keep my mind off the running and maybe my pace would increase. No such luck, it still took 57:16 to run the 6 miles, 9:33 pace.

I don’t know if I have mentioned my scale fetish but I weigh myself several times a day. Every time I pass the scale I get on. Some mornings I will weigh myself 5 times before I leave for work. This morning my weight was still the same as yesterday morning’s weight (both times I checked it before running) but after my run I was 3 pounds lighter. I know it was water weight but I sure liked seeing those lower numbers.

Justjunebug I ordered the skirt from skirtsports, it is a limited time thing. And Bob, that is not me in the skirt, if it was I wouldn’t be trying to lose 20 pounds.

More Excuses

I took yesterday as a rest day. I had set my clock but when it went off at 4:45, I just couldn’t get up to run in the cold. I wasn’t too tired, I had gotten plenty of sleep, I just couldn’t stand the thought of running in the cold. I know I could have gone to the Rec Center and either run around the tiny track or run on the dreaded treadmill but I just can’t stand being among all those New Year resolutioners. So it was a rest day. I was due anyway, last rest day was Christmas.

This morning it was raining so I got on my trainer this afternoon after work. I rode for 1:45 while watching a movie and talking on the phone. My trainer and bike computer gave different distances, 23.06 and 22.16. Which is right? How does that compare to road riding? Who knows, and I guess it doesn’t really matter; I burned a few calories and was soaked when I got off the bike.

On the diet note I have lost 2 pounds, only 18 to go!!! Hope I don’t blow it again this weekend.

Back In Business

Well, my Garmin was back working today, don’t know what is going on with it. Customer Support still has not contacted me, good thing it is not out of service.

I got up at 4:45 to run. It was about 30 degrees and dark. I stuck to the small neighborhood loops and ran 6 miles in 55:34, 9:15 pace. I am happier with that pace; after all it was cold, dark, and early. I am the queen of excuses.

Dead Garmin

This morning I got up at 6:10 only to discover that my Garmin, which I had put on the charger last night, was dead. I tried plugging it back in, nothing. I tried putting it on Ronnie’s charger, still nothing. Finally I gave up and just headed out with just my watch, gasp! I ran my normal 6 mile route and again was very slow, 59:35 9:55 pace. I have no splits, no heart rate, no calories burned, nothing but time and an estimated distance.

After my run, I tried some more to get my Garmin working again but could not get it to charge. I gave up and called customer support. The recorded voice told me that it would be about 20 minute hold time and I could try the on line support. I hung up the phone and logged my problem on the web.

I still have not heard back from customer support but I decided to plug it in again tonight and now it says “charging in process”. I guess I will see if I have my Gamin, and all my numbers, for my run in the morning.

Kicking Off 2007

Ronnie had to work this morning and there was NO way I was getting up early to run. So, I waited until he got home. Even then I thought about staying in my jammies and writing the day off. But since I knew that was not the way to kick off a new year, I laced up those shoes and headed out the door. It was cold, cloudy, and there was about 10 mph winds. I thought about writing it off again. I knew that I had ground to make up after the weekend of bad eating. Off I ran. I decided to run my other route. I added a mile loop in my neighborhood at the beginning and the end so ended up with 8 miles in 1:17:35, 9:41 pace. I am trying really hard to focus on the fact that I am burning more calories running slow and not on the fact that I really don’t feel like I could go any faster. Lost fitness???

2006 Wrap-Up

Friday night involved WAY too much wine, but I still got up at 4:45 on Saturday morning to run. I ran 6 miles slower then I have run in a VERY long time. Then we went to Ronnie’s mother’s house for Christmas. I got up Sunday morning and ran 6 miles on the hills by my mother-in-laws before heading to Ronnie’s Aunt’s house for one last Christmas celebration.
Then we drove the 4 hours home and got ready to go to Amy’s for a New Year’s Party. Beer and junk food and now I am starting over on my quest to lose 20 pounds.

Now for my 2006 wrap-up:

In 2006 I ran 1439.1 miles, cycled 1244.5 miles, swam 31.8 miles, did 24 hours and 45 minutes of toning and flexibility classes, and 4 hours and 50 minutes on my trainer.

I ran my first marathon in April and my second in December improving my time 20+ minutes, but still missing my 4 hour goal by 4minutes and 23 seconds.

I ran 2 half marathons setting a new PR of 1:52:38.

I did 5 sprint distance Triathlons placing in my AG at 4 of them. 1st in one, 2nd in one and 3rd in two.

I did my first Olympic Distance Triathlon in July and my second in September.

I did my first duathlon in August and got 2nd place in my age group.

I ran 2 5k’s. One was the “I run for the party” and was more for the party then the run.

I ran my first 10k.

I rode my first century.

I had my first DNF, a metric century that I rode about 7 miles and crashed.

All in all, it was a very fun year of training and racing. I hope to have as much fun in 2007.

Happy New Year Everyone!!!!