I saw Eric at Sunday School Sunday morning and he asked me if I was sore. "Nope, not at all". Well, that was until I got on my bike Sunday evening. As soon as I sat on that saddle, I realized that I was in fact pretty darn sore.
I did a nice easy hour forty ride, it was suppose to be 1:50 but I was home and couldn't think of a way to add a couple miles to the loop.
Monday, I got up at 4:00 for a 45 minute run (again nice and easy), weights, and then a 2600 yard swim. I got home at 7, got the kids packed, ready and dropped at school. Then I came home and got myself ready for work. I have changed my work schedule. I am going in a 9:00 instead of 8 and working 4 day instead of 3. I am a lot less rushed in the morning and therefore everyone is a lot happier. On the other had, my house looks like a pig sty. Guess I will clean it in Nov.
This morning the plan called for 1:15 bike (I did 1:18, had to get home). I decided to try out some utter cream and see if it would help with some of the soreness. I guess it helped. I got to see a beautiful sunrise and discovered that it takes a speed of 23 mph to out run a dog. Got to test this theory 3 times this morning.
I did the ab ripper DVD this evening for the first time since before vacation. Might be paying for that tomorrow.
Going to go try to catch up on blogs. I have read some at work but haven't been able to comment. Lots of great race reports from the weekend.
Tuesday, August 05, 2008
Sunday, August 03, 2008
Staggerwing Duathlon Race Report
My training planned called for a 3:30 bike and a 0:35 run. But it was Staggerwing Race day. I don't have many races that I don't have to drive 60+ miles to get to so I hate to miss any close to home. Plus this race has free beer at the finish.
So I came up with a plan. I would ride my bike the 20 miles each way to and from the race, plus the 18.6 miles for the race. The 2 4k runs would more then cover the 35 minutes of required running.
I called Lana and let her know my plan. She was in too.
We met at the bank at 5:45. It took me 20 minutes to ride the 5 miles from my house to the bank. Then Lana and I rode the remaining 15 miles to the race. We made good time and got there with time to spare.
I picked a spot in transition, got my packet, got body marked, and set up.
I walked up the hill to the start line. Made a port-a-potty stop and waited for the start.
I was number 11 so I went out in the first wave.
There were only a few other females in this wave and I was in the lead right off the bat. I didn't feel like I was running fast but at mile one I was sub 8 (very fast for me). For the run course, it is an out an back on the taxiway, down a gravel hill, and then out and back on a greenway. So you get to see who is in front of you and who is behind you several times along the way. I cheered for all my peeps as I saw them. I finished the first 4k run in 20:49.
In T1 i changed shoes, swapped my hat for helmet, and was out of there in 0:55.
The bike course starts out flat then is mostly downhill to the turn around then mostly up hill back to transition.
. As soon as I got on my bike, I started drinking. I had my aero bottle full of Nuun water. I have never had it before but loved it. Eric went out of transition just before me and I could see him just up the road. I pressed to catch him. Once I did, I looked for the next person to catch. I didn't like being in the first wave to start. I like chasing people down not running from them. I knew Lana was in the second wave and I was waiting on her to catch me. I had hope to make it to the turn around before she did, but she caught me a little before then. She yelled "come on and keep up" as she went by. I tried but she is just too darn fast. I made the 180 at the turn around and headed back. I tell myself every year I am going to go ride this course before the race. I really wish I had, it would have paid off. Going out there was a nice downhill that I knew we would have to climb coming back. Problem is, I didn't recognize it when I got there. I climbed the whole thing in my big chain ring. At the top Holly and Flash were there, and I yelled "Is it almost over" thinking I still had the hill to climb. I hit the flat and realized what I had done. I pushed it back to T2. 30k bike time 56:17.
In T2, I made the swap back to running shoes and hat. Out in 0:36.
Run 2 is the first run in reverse.
I saw Lana on the greenway and there was still no other female between us. I didn't see any females closing in on us either. I drank water at each of the water stops along the way. It was HOT. Out and back on the taxiway then up to the finish line.
Second 4k run 20:34
Total 1:39:10.
I crossed the line and got my cold towel. Then I found the beer truck. Hung around eating pizza, drinking beer and chatting.
Results were posted
So I hung around for the awards and collected my first ever overall award.
I helped fold up a tent then decided it was time to make the ride home. Lana was going the long way to get in even more miles but 20 was enough for me. So I headed out alone. I had a good ride home. I didn't get three and a half hours like the plan called for but close enough.
Special thanks to The Flash and Holly. Y'all did an awesome job as photographers. I have a ton of pics. And since race pics are never good, it is nice to have several to choose from. Thanks also for all the support out there, it really helped. Holly did't get to race due to a run in with a dog, details on her blog. Hope you heal quickly girl.
Also congrats to all my friends that raced. Lots of hardware collected and awesome times posted.
So I came up with a plan. I would ride my bike the 20 miles each way to and from the race, plus the 18.6 miles for the race. The 2 4k runs would more then cover the 35 minutes of required running.
I called Lana and let her know my plan. She was in too.
We met at the bank at 5:45. It took me 20 minutes to ride the 5 miles from my house to the bank. Then Lana and I rode the remaining 15 miles to the race. We made good time and got there with time to spare.
I picked a spot in transition, got my packet, got body marked, and set up.
I walked up the hill to the start line. Made a port-a-potty stop and waited for the start.
I was number 11 so I went out in the first wave.
There were only a few other females in this wave and I was in the lead right off the bat. I didn't feel like I was running fast but at mile one I was sub 8 (very fast for me). For the run course, it is an out an back on the taxiway, down a gravel hill, and then out and back on a greenway. So you get to see who is in front of you and who is behind you several times along the way. I cheered for all my peeps as I saw them. I finished the first 4k run in 20:49.In T1 i changed shoes, swapped my hat for helmet, and was out of there in 0:55.
The bike course starts out flat then is mostly downhill to the turn around then mostly up hill back to transition.
. As soon as I got on my bike, I started drinking. I had my aero bottle full of Nuun water. I have never had it before but loved it. Eric went out of transition just before me and I could see him just up the road. I pressed to catch him. Once I did, I looked for the next person to catch. I didn't like being in the first wave to start. I like chasing people down not running from them. I knew Lana was in the second wave and I was waiting on her to catch me. I had hope to make it to the turn around before she did, but she caught me a little before then. She yelled "come on and keep up" as she went by. I tried but she is just too darn fast. I made the 180 at the turn around and headed back. I tell myself every year I am going to go ride this course before the race. I really wish I had, it would have paid off. Going out there was a nice downhill that I knew we would have to climb coming back. Problem is, I didn't recognize it when I got there. I climbed the whole thing in my big chain ring. At the top Holly and Flash were there, and I yelled "Is it almost over" thinking I still had the hill to climb. I hit the flat and realized what I had done. I pushed it back to T2. 30k bike time 56:17.In T2, I made the swap back to running shoes and hat. Out in 0:36.
Run 2 is the first run in reverse.
I saw Lana on the greenway and there was still no other female between us. I didn't see any females closing in on us either. I drank water at each of the water stops along the way. It was HOT. Out and back on the taxiway then up to the finish line.
Second 4k run 20:34
Total 1:39:10.
I crossed the line and got my cold towel. Then I found the beer truck. Hung around eating pizza, drinking beer and chatting.
Results were posted
So I hung around for the awards and collected my first ever overall award.
I helped fold up a tent then decided it was time to make the ride home. Lana was going the long way to get in even more miles but 20 was enough for me. So I headed out alone. I had a good ride home. I didn't get three and a half hours like the plan called for but close enough.
Special thanks to The Flash and Holly. Y'all did an awesome job as photographers. I have a ton of pics. And since race pics are never good, it is nice to have several to choose from. Thanks also for all the support out there, it really helped. Holly did't get to race due to a run in with a dog, details on her blog. Hope you heal quickly girl.
Also congrats to all my friends that raced. Lots of hardware collected and awesome times posted.
Thursday, July 31, 2008
Swapping not Skipping
The kids start school tomorrow. Hard to believe summer is over. Due to the kids going to school and me having to work, I would not have had time to get in the required 2200 yard swim and 2:20 bike. So I did them today and am saving today's 2800 yard swim for tomorrow.
I did the swim this morning before Ronnie left for work. Then I did the bike inside on the trainer at about 1:00 this afternoon. The plan called for hills so I did the Pedaling Strength DVD. It has been a while since I did that kind of trainer time and it took a lot of will power to keep going. How easy it is to just quit, don't have to keep going just to get home. But I did it and ended up with 35.5 miles of mostly big gear turning. I was sweating buckets.
On the hamster front...even an old grouch like Ronnie could not be mad once he saw how happy his daughter was. Helped that Dexter is cute too. He is a very sweet little guy and hasn't bitten any of us yet despite being man handled. He had spent most of the day sleeping and I am just waiting on the sound of his little wheel spinning to start.
I did the swim this morning before Ronnie left for work. Then I did the bike inside on the trainer at about 1:00 this afternoon. The plan called for hills so I did the Pedaling Strength DVD. It has been a while since I did that kind of trainer time and it took a lot of will power to keep going. How easy it is to just quit, don't have to keep going just to get home. But I did it and ended up with 35.5 miles of mostly big gear turning. I was sweating buckets.
On the hamster front...even an old grouch like Ronnie could not be mad once he saw how happy his daughter was. Helped that Dexter is cute too. He is a very sweet little guy and hasn't bitten any of us yet despite being man handled. He had spent most of the day sleeping and I am just waiting on the sound of his little wheel spinning to start.
Wednesday, July 30, 2008
Dexter
Today could very well be my last day here on Earth. Casey has been begging for a hamster and decided that is what she wanted for her birthday. So while we were in M'boro school shopping, we went to Pet Smart. Meet Dexter.
Ronnie is going to kill me! He just said last night "we don't need a hamster, we are on the go way too much". Peyton (the dog) isn't too crazy about Dexter either. She does like the hamster treats though, hope she doesn't get sick.
At least I got in good workout before I die. Plan called for 1:40 ride and 0:30 run. I rode the same route as yesterday adding on Pomroy. It was a little short and I made it home in 1:33. Close enough. Plus my legs were feeling VERY tired. I averaged a whole 1 mph slower today then yesterday. The run was about the same as yesterday's, slow. I wasn't feeling great afterward. I have been tired all day.
Ronnie is going to kill me! He just said last night "we don't need a hamster, we are on the go way too much". Peyton (the dog) isn't too crazy about Dexter either. She does like the hamster treats though, hope she doesn't get sick.At least I got in good workout before I die. Plan called for 1:40 ride and 0:30 run. I rode the same route as yesterday adding on Pomroy. It was a little short and I made it home in 1:33. Close enough. Plus my legs were feeling VERY tired. I averaged a whole 1 mph slower today then yesterday. The run was about the same as yesterday's, slow. I wasn't feeling great afterward. I have been tired all day.
Tuesday, July 29, 2008
I Don't Mountain Bike
Today's plan called for a one hour mountain bike and an hour ten run. I don't mountain bike and I am not starting for this plan!
So I just set out on my road bike at 5:30 this morning. I did some poor planning and ended up riding for 1:15. It felt good to be back outside on my bike. All that indoor stationary bike riding last week got old.
I returned home, changed shoes, and went out for a nice slow run. I wanted to quit several times. It was getting hot and I was still so tired. I finished all 70 minutes and am glad I did.
As cross training I cut the grass. Both the push mower and the weed eater died on me.
I have thought about doing ab ripper and weights (from yesterday), but I haven't gotten around to it. It's not going to happen now.
Tomorrow is regestration for the kids at school. I just found out they both got the teachers I wanted for them!! So tomoorw we just pick up the paperwork.
So I just set out on my road bike at 5:30 this morning. I did some poor planning and ended up riding for 1:15. It felt good to be back outside on my bike. All that indoor stationary bike riding last week got old.
I returned home, changed shoes, and went out for a nice slow run. I wanted to quit several times. It was getting hot and I was still so tired. I finished all 70 minutes and am glad I did.
As cross training I cut the grass. Both the push mower and the weed eater died on me.
I have thought about doing ab ripper and weights (from yesterday), but I haven't gotten around to it. It's not going to happen now.
Tomorrow is regestration for the kids at school. I just found out they both got the teachers I wanted for them!! So tomoorw we just pick up the paperwork.
Monday, July 28, 2008
Time to get Back to Business
We got home this morning at 2. I slept for a few hours then got up for work. I decided to skip the swim this morning and do it this afternoon. Well, now I am too tired and just don't feel like it. Instead, I am going to bed early and getting back to hardcore tomorrow.
We had a great time on vacation and I actually got in some of the workouts. This is how it went.
Sunday:
Plan-rest day
Actual-travel day
Monday:
Plan- 40 minute run and 2300 yard swim
Actual-40 minute run on treadmill, lots of beer drinking in the rain
Tuesday:
Plan-1:10 bike and weights
Actual-1:10 bike on stationary bike, weights (had to skip the leg press since they didn't have that machine), 10 minute open water swim. water was VERY rough from the tropical storm and that is all I could stand fighting the waves. Drank more beer and watched the waves instead.
Wednesday:
Plan-1 hour run and 3250 yard swim
Actual- 1 hour treadmill run
Thursday:
Plan-1:30 easy spin and stretch/core
Actual- 32:50 pool swim and 1:30 easy spin
Friday:
Plan-1:20 run and 4200 yard swim
Actual- 1:20 run on beach (man that is HARD)
Saturday:
Plan-3:00 bike
Actual-1:10 spin. It was HOT in the room, I was bored, I had done the 3 hour ride the week before knowing I would never make it, I wanted to get out to the beach and the cold beer...
Sunday-
Plan-rest day
Actual-travel day
So that is it. I missed way too much of the swimming, drank way too much, and ate stuff I shouldn't have, but we had a GREAT time!!!!
Now it is time to get back to business, no more skipped workouts.
We had a great time on vacation and I actually got in some of the workouts. This is how it went.
Sunday:
Plan-rest day
Actual-travel day
Monday:
Plan- 40 minute run and 2300 yard swim
Actual-40 minute run on treadmill, lots of beer drinking in the rain
Tuesday:
Plan-1:10 bike and weights
Actual-1:10 bike on stationary bike, weights (had to skip the leg press since they didn't have that machine), 10 minute open water swim. water was VERY rough from the tropical storm and that is all I could stand fighting the waves. Drank more beer and watched the waves instead.
Wednesday:
Plan-1 hour run and 3250 yard swim
Actual- 1 hour treadmill run
Thursday:
Plan-1:30 easy spin and stretch/core
Actual- 32:50 pool swim and 1:30 easy spin
Friday:
Plan-1:20 run and 4200 yard swim
Actual- 1:20 run on beach (man that is HARD)
Saturday:
Plan-3:00 bike
Actual-1:10 spin. It was HOT in the room, I was bored, I had done the 3 hour ride the week before knowing I would never make it, I wanted to get out to the beach and the cold beer...
Sunday-
Plan-rest day
Actual-travel day
So that is it. I missed way too much of the swimming, drank way too much, and ate stuff I shouldn't have, but we had a GREAT time!!!!
Now it is time to get back to business, no more skipped workouts.
Saturday, July 19, 2008
Final Plea
I have until the end of the month to raise another $225.
If you can spare a few bucks, sponsor me here.
or you can mail in a check to
HOW100
2410 Patterson Street Suite 110
Nashville, TN 37203
It is a great cause and EVERY penny of contributions will go directly to research.
thanks for your help
Week of Stretching
The plan called for stretching 3 times this week. I am glad I have that x-stretch DVD because today I might have touched my toes and called it done.
Thursday was stretching only. So x-stretch and ab ripper it was.
Friday was an 1:10 run followed by a 1800 yard swim.
Today was stretching, abs and a 2 hour ride. I did 3 since I will be on vacation next weekend and there is no way I will be riding for 3 hours in Mexico.
I managed to get myself lost on today's ride. It was fun at first, new places, new scenes. But then I wondered if I would ever find my way home. I called Ronnie and tried to get him to figure out where I was. By the time he did, I had turned around and just did an out and back. Ended up with 51.9 miles.
Thursday was stretching only. So x-stretch and ab ripper it was.
Friday was an 1:10 run followed by a 1800 yard swim.
Today was stretching, abs and a 2 hour ride. I did 3 since I will be on vacation next weekend and there is no way I will be riding for 3 hours in Mexico.
I managed to get myself lost on today's ride. It was fun at first, new places, new scenes. But then I wondered if I would ever find my way home. I called Ronnie and tried to get him to figure out where I was. By the time he did, I had turned around and just did an out and back. Ended up with 51.9 miles.
Wednesday, July 16, 2008
Fear
One thing I hate about training alone is that I worry about something happening to me and there not being anyone around to call for help.
One of those something is Coyotes! All winter running alone in the dark on back country roads I would jump at every sound. But this summer, since it is light out, I haven't even given coyotes another thought. Until yesterday...
I went out on my bike at first light for a 45 minute easy spin. I wasn't 3 miles into my ride when a coyote came running across the road in front of me!!! Scared the sh!t out of me. So much for a zone 1 ride.
I made it home and changed shoes for the 30 minute run. I decided to stay in my neighborhood and avoid all wild creatures.
This morning I knew I had a long workout on schedule, so I prepared. I told my boss I wouldn't be in until 9:00, I pack the kids lunches and laid out clothes last night.
I met Tracy, Eric, and Lana at the rec center. Tim was out running and Lana waited for him while the rest of us went out so we could pick up Amy on the way. We had a great ride, 24 miles. Afterwards, I went inside for a 2900 yard swim. I ended up having to cut out the 200 yard cool down because it was 8:00 by that time and Ronnie said he had to leave at 8:15.
I was still rushed today and my hair looks like crap but I made it to work on time and didn't have to fuss at anyone.
One of those something is Coyotes! All winter running alone in the dark on back country roads I would jump at every sound. But this summer, since it is light out, I haven't even given coyotes another thought. Until yesterday...
I went out on my bike at first light for a 45 minute easy spin. I wasn't 3 miles into my ride when a coyote came running across the road in front of me!!! Scared the sh!t out of me. So much for a zone 1 ride.
I made it home and changed shoes for the 30 minute run. I decided to stay in my neighborhood and avoid all wild creatures.
This morning I knew I had a long workout on schedule, so I prepared. I told my boss I wouldn't be in until 9:00, I pack the kids lunches and laid out clothes last night.
I met Tracy, Eric, and Lana at the rec center. Tim was out running and Lana waited for him while the rest of us went out so we could pick up Amy on the way. We had a great ride, 24 miles. Afterwards, I went inside for a 2900 yard swim. I ended up having to cut out the 200 yard cool down because it was 8:00 by that time and Ronnie said he had to leave at 8:15.
I was still rushed today and my hair looks like crap but I made it to work on time and didn't have to fuss at anyone.
Monday, July 14, 2008
Quick Check In
Still have a million things to do before bed but wanted to do a quick check in before I get too far behind again.
Yesterday was a "recovery" day. 30 min easy spinning and 20 minute run off. I headed out on my bike at 5:30am. It was cloudy, cool, and still on the dark side. Then it started to mist. I rode an easy 7.7 miles, made a potty stop, then ran 2.04 miles extra easy.
This morning I PROMISED myself no rushing, no fussing, get the day off to a good start. I hit snooze. I am so not a snooze person. I did get up before the second alarm but now I was already 7 minutes behind schedule. I went to the rec center and did 2.85 miles in 25 minutes then went inside and swam 2000 yards.
But I was prepared this morning. I had lunches and backpacks already packed and my clothes ironed. We were still rushing out the door late but it was a much calmer rush.
Tonight I did the 1 hour x-stretch DVD and the 15 minute ab ripper DVD that came with the P90X. The stretching felt great.
Now a little bragging on my child. Got a call from her gymnastics instructor this evening. She wants to move her up to the next class. She will be 8 soon, going into the 3rd grade. The class she is moving into is all middle school and high school girls. The instructor says she is ready, the bigger girls will make her push herself more. I hope I am doing the right thing.
Yesterday was a "recovery" day. 30 min easy spinning and 20 minute run off. I headed out on my bike at 5:30am. It was cloudy, cool, and still on the dark side. Then it started to mist. I rode an easy 7.7 miles, made a potty stop, then ran 2.04 miles extra easy.
This morning I PROMISED myself no rushing, no fussing, get the day off to a good start. I hit snooze. I am so not a snooze person. I did get up before the second alarm but now I was already 7 minutes behind schedule. I went to the rec center and did 2.85 miles in 25 minutes then went inside and swam 2000 yards.
But I was prepared this morning. I had lunches and backpacks already packed and my clothes ironed. We were still rushing out the door late but it was a much calmer rush.
Tonight I did the 1 hour x-stretch DVD and the 15 minute ab ripper DVD that came with the P90X. The stretching felt great.
Now a little bragging on my child. Got a call from her gymnastics instructor this evening. She wants to move her up to the next class. She will be 8 soon, going into the 3rd grade. The class she is moving into is all middle school and high school girls. The instructor says she is ready, the bigger girls will make her push herself more. I hope I am doing the right thing.
Saturday, July 12, 2008
Morning Rush
I have been grumpy all week.
These early mornings and too late nights are catching up with me. I have gotten up at 4:45 every day this week and I am not getting to bed early enough. Even getting up early I am still rushed to get my workout done, get home, get myself and kids ready, and get out the door on time. I can't even tell you how many days Casey went to day camp with just a finger combing and a ponytail.
Yesterday was the worst day so far. I had a 35 minute run and a 2500 yard swim. I was moving in slow motion. For the run I only got in 3.55 miles and the swim took 54:32. I got home to find Ronnie getting in the shower and the kids still asleep. It was a mad rush to get out the door so that the kids didn't miss the bus for the field trip. I end up fussing at the kids to hurry and we all end up grouchy.
Thursday, July 10, 2008
Trainer Riding
The plan called for a trainer ride this morning followed by a 40 minute run.
The ride was 10 minute warm up then 5 minutes each at 60, 70, 80, 90 rpms, then back down 80, 70, 60 and a 10 minute cool down. 55 minutes total. I was sweating buckets by the end. Forgot how hot I get on that trainer.
The run was suppose to be low hear rate, pretty running again. I picked up the puppy at the end of my run. He got spooked by a car once and a dog another time. Both times he ran under my feet and almost tripped me. He is lucky he is just so darn cute.
The ride was 10 minute warm up then 5 minutes each at 60, 70, 80, 90 rpms, then back down 80, 70, 60 and a 10 minute cool down. 55 minutes total. I was sweating buckets by the end. Forgot how hot I get on that trainer.
The run was suppose to be low hear rate, pretty running again. I picked up the puppy at the end of my run. He got spooked by a car once and a dog another time. Both times he ran under my feet and almost tripped me. He is lucky he is just so darn cute.
Wednesday, July 09, 2008
Back in Business
A while back my HRM quit working. I never remembered to put a new battery in it and when I finally did it still didn't work.
Recently the plan had a heart rate run scheduled and since I didn't have my HRM working I just ran it based on feel. Doesn't really work well for me.
So last night I finally remembered to see what I could do to get the stupid thing working again. Found a rest menu and got back in business.
This morning it was up at 4:45 after a very sleepless night. Bryce ended up in bed with us at midnight. He wasn't feeling good yesterday. It is amazing how much room such a small person can take up in the bed.
Anyway, The plan called for a 30 minute run and a 2500 yard continuous swim. So I was off to the rec center by 5:00.
I ran around town, not flat like the plan said, but I did run slow enough to keep my heart rate down (most of the time).
Then it was inside for the swim. 100 lengths, 50 laps. I wish I could say I lost count and threw in a few extra but I didn't, I just swam slow. 2500 yards in 55:55.
Recently the plan had a heart rate run scheduled and since I didn't have my HRM working I just ran it based on feel. Doesn't really work well for me.
So last night I finally remembered to see what I could do to get the stupid thing working again. Found a rest menu and got back in business.
This morning it was up at 4:45 after a very sleepless night. Bryce ended up in bed with us at midnight. He wasn't feeling good yesterday. It is amazing how much room such a small person can take up in the bed.
Anyway, The plan called for a 30 minute run and a 2500 yard continuous swim. So I was off to the rec center by 5:00.
I ran around town, not flat like the plan said, but I did run slow enough to keep my heart rate down (most of the time).
Then it was inside for the swim. 100 lengths, 50 laps. I wish I could say I lost count and threw in a few extra but I didn't, I just swam slow. 2500 yards in 55:55.
Tuesday, July 08, 2008
Kickin' Off Week Four
Sunday was a scheduled rest day. I had planned to do the ab ripper DVD anyway but never got around it to. Totally lazy day. Love it.
Monday I ran for an hour around town then swam, remembered my suit this time. Lana was at the pool and asked what the schedule called for. I told her 500 warm up, 5 x 100 at T time minus something, and 500 cool down. My 5 x 100 I did as fast as I could but they were not T time minus much. When I got home I looked at The Plan again. Oops. The 5 x 100 were suppose to be done at a 6-7 of 10 effort level.
Today I met Don and Tracy at the Rec Center for a ride. We did the usual route. Ended up with 18.66 miles in 1:10. Tracy had a stop sign tip. Ouch.
After the ride I went inside for 3 set each of push ups, dips, pull ups, leg press, squats and jumping jacks. After work I did the ab riper DVD.
Monday I ran for an hour around town then swam, remembered my suit this time. Lana was at the pool and asked what the schedule called for. I told her 500 warm up, 5 x 100 at T time minus something, and 500 cool down. My 5 x 100 I did as fast as I could but they were not T time minus much. When I got home I looked at The Plan again. Oops. The 5 x 100 were suppose to be done at a 6-7 of 10 effort level.
Today I met Don and Tracy at the Rec Center for a ride. We did the usual route. Ended up with 18.66 miles in 1:10. Tracy had a stop sign tip. Ouch.
After the ride I went inside for 3 set each of push ups, dips, pull ups, leg press, squats and jumping jacks. After work I did the ab riper DVD.
Saturday, July 05, 2008
Forgotten Suit
This morning I got to sleep in. It was wonderful!!!!
I drove over to the rec center at about 8:30 for my scheduled run, weights and swim.
I ran the greenway and town. It was suppose to be a speed run but the plan called for planned marathon pace minus 30 seconds. I don't have a planned marathon pace! I just hope to finish the thing. So i just ran. I ended up with a 9:11 overall pace for just under 54 minutes. For the last mile I had to potty BAD so as soon as I got back to the Rec Center, I stopped my watch and ran to the bathroom.
I went upstairs and did the required weights. 2 sets each of squats, pull downs, leg presses, rows, leg extensions and leg curls. then I threw in 2 sets of triceps, I hate that under arm jiggle.
I realized I had forgotten to pack my swim suit. I thought about swimming in my running clothes but decided against it. I went home.
I have tossed around the idea of swimming in my pool but it is so short it makes doing laps tough. Now it is pouring rain so looks like I am just skipping the workout. Guess if I don't make it out of the water in 2:20 or less on Nov 1st I can blame this missed swim. :)
I drove over to the rec center at about 8:30 for my scheduled run, weights and swim.
I ran the greenway and town. It was suppose to be a speed run but the plan called for planned marathon pace minus 30 seconds. I don't have a planned marathon pace! I just hope to finish the thing. So i just ran. I ended up with a 9:11 overall pace for just under 54 minutes. For the last mile I had to potty BAD so as soon as I got back to the Rec Center, I stopped my watch and ran to the bathroom.
I went upstairs and did the required weights. 2 sets each of squats, pull downs, leg presses, rows, leg extensions and leg curls. then I threw in 2 sets of triceps, I hate that under arm jiggle.
I realized I had forgotten to pack my swim suit. I thought about swimming in my running clothes but decided against it. I went home.
I have tossed around the idea of swimming in my pool but it is so short it makes doing laps tough. Now it is pouring rain so looks like I am just skipping the workout. Guess if I don't make it out of the water in 2:20 or less on Nov 1st I can blame this missed swim. :)
Friday, July 04, 2008
Happy 4th of July
Hope everyone is having a great 4th.
I have already gotten my 2 hour ride finished and put a coat of paint on the bathroom walls. Now it is time to make lunch and enjoy the holiday.
I rode this morning with Tracy. I left my house at 5:15 at first light and rode toward Tracy's house. I met up with her and we rode a 25 mile loop and then I rode home.
I am doing a 100 mile ride on Sept 6, the HOW10. It is a fundrasier for breast cancer research. I just got an email from them and they are offering a free bike jersey to anyone who can raise $500 by the end of the month. So if you can spare a couple of bucks and have paypal, go here and pick my name from the pull down. Thanks!!!
Wednesday, July 02, 2008
Arm Warmers in July
Here it is the second of July, I should NOT be using the word cold to describe my ride. But it was.
The Plan:
Bike-30 minutes easy spin in small chain ring, zone 1 only
Run-60 minutes on flat course, zone 1-2
Swim-2400 yards (300 Individual Medley, 3x150 free, 3x150 back, 3x150 breast, 3x150 kick board, 300 free easy)
I got up at 4:45 and was at the Rec Center ready to ride at 5:15. I was cold even with arm warmers on. I just did an out an back on the highway. Got in 8 miles.
Then I ran. The cold felt much better once I was on foot. I ran a few hills just because it is hard to find 6+ miles of flat road around here. I ended up with 6.39 miles.
Next it was inside to swim. This is the first time I have done the butterfly in YEARS. Man, that is one hard stroke. I had to skip 2 of the 3 sets of kick. I ran out of time, can't make Ronnie late for work.
The Plan:
Bike-30 minutes easy spin in small chain ring, zone 1 only
Run-60 minutes on flat course, zone 1-2
Swim-2400 yards (300 Individual Medley, 3x150 free, 3x150 back, 3x150 breast, 3x150 kick board, 300 free easy)
I got up at 4:45 and was at the Rec Center ready to ride at 5:15. I was cold even with arm warmers on. I just did an out an back on the highway. Got in 8 miles.
Then I ran. The cold felt much better once I was on foot. I ran a few hills just because it is hard to find 6+ miles of flat road around here. I ended up with 6.39 miles.
Next it was inside to swim. This is the first time I have done the butterfly in YEARS. Man, that is one hard stroke. I had to skip 2 of the 3 sets of kick. I ran out of time, can't make Ronnie late for work.
Tuesday, July 01, 2008
Later
So far this week, I have been doing my training later then normal.
Sunday I met Tracy and Gary at 5:10 PM. We did a 20 mile ride then Tracy and I did a 30 minute run. I came home and did ab ripper.
Then Monday the pool didn't open until 2:00, so I had to wait until after work. I got to the rec center about 6:00 PM. I did the required weights very quickly then hit the pool. I ended up having to cut the swim a little short (I skipped the 200 yards of kick) so that I could get home and take my kids to the drive in. We stayed for both movies so it was after 1:00am when I got home.
I am off work today so I got to sleep until 6:30am. I got up and rode for 45 minutes (actually went to little long and got 47:30), ran for 20 minutes, then did ab ripper.
Now time to get some stuff done around this house.
Sunday I met Tracy and Gary at 5:10 PM. We did a 20 mile ride then Tracy and I did a 30 minute run. I came home and did ab ripper.
Then Monday the pool didn't open until 2:00, so I had to wait until after work. I got to the rec center about 6:00 PM. I did the required weights very quickly then hit the pool. I ended up having to cut the swim a little short (I skipped the 200 yards of kick) so that I could get home and take my kids to the drive in. We stayed for both movies so it was after 1:00am when I got home.
I am off work today so I got to sleep until 6:30am. I got up and rode for 45 minutes (actually went to little long and got 47:30), ran for 20 minutes, then did ab ripper.
Now time to get some stuff done around this house.
Sunday, June 29, 2008
McMinnville City Triathlon
My only goal for this race was to have fun.
Mission accomplished.
I got to the race site at about 6:00 Saturday morning and got a text from David right away.
I found him and his wife parked right down from me.
I got my transition area set up. Then found Mike, Don, and Tim.
This race is a pool swim. Your start position is based on your estimated swim time. I used last years time and therefore was number 187. Mike had changed his time and as a result ended up number 27, right up front with all the really good swimmers and serious athletes. We got some good laughs about it before the race. Mike managed to sweet talk his way into moving back to 200.
The race started late and then it took forever to get everyone in the water.
Team Magic has gotten a new timing system and they now have a mat at the swim start. Therefore, you have to jump in when they say "Go".
My turn finally came. I stood on the mat and when they said go I jumped into the pool.
I don't know if it was all the pre race laughing or just the fact that I was there just to have fun, but I was very relaxed in the water. I caught up with the person in front of me pretty quickly. Then the next person and the next...I continued passing people and never got passed.
I ran out out of the pool and into transition.
350 yard swim = 7:15
T1-I got my helmet and bike shoes on, grabbed my bike, and was out of there.
The mat at the exit must not have been working because T1 time is lumped in with the bike times.
While waiting on the race to start we commented several times on the wind. It was strong. The bike course is rolling and the first half was into the wind. I noticed after the first several miles I was riding just over 3 minute miles. Hmmm...could I pull off a 20 mph ride?? I started to push a little harder. I continued to pass people and still had not been passed by anyone. After the 8 mile marker we turned and had a cross wind. I was able to pick up some speed but was still 2 minutes off of a 20 mph pace. We made another turn and got the tail wind. Time to make up the time. I pushed but was feeling Friday's run in my quads. I made the final turns, saw the 15 mile marker, did the math, and had my 20 mph pace.
15.25 mile ride + T1 = 47:22
I put up my bike and changed to running gear. I grabbed a Gu and was out of transitionT2 = 1:11
I was off on the run. I passed more people and then someone passed me!!!! It was the girl who went into the pool 2 people ahead of me. I had passed her in the pool. She came into T1 just behind me and must have been right on my tail the whole ride. So at about a half mile into the run she passed me. I checked out her left calf and was relieved to see that she was not in my age group. The run is more rolling hills. I drank water at each of the aid stations. No one else passed me. I made the turn into the park and made the final push to the finish line.
3.1 mile run 23:52 (7:58 pace).
I found Tim right away. He had forgotten to start his watch so had no idea how he had done but felt good about his race. I saw Mike cross the finish line. Then I found David and his wife. We chatted for a while then I went to see if they had results posted. I saw Don and he said they had Mike as the overall winner!!
Sure enough there was Mike listed at number 1. Don and I went to find Mike and congratulate him.
Too bad results were updated and Mike was no longer in the top spot.
We hung out for the awards.
Tim snagged 1st place beginner.
I got 3rd place age group.
Mike got 3rd place Mater Clydesdale.
My final time was 1:19:39
The overall female winner had a time of 1:13:42 and the first place female in my age group was 1:18:02. I was less then 6 minutes behind the winner and a minute and a half behind my age group winner. Not too bad! And I got a really cool mug for my trophy shelf.
Mission accomplished.
I got to the race site at about 6:00 Saturday morning and got a text from David right away.
I found him and his wife parked right down from me.I got my transition area set up. Then found Mike, Don, and Tim.
This race is a pool swim. Your start position is based on your estimated swim time. I used last years time and therefore was number 187. Mike had changed his time and as a result ended up number 27, right up front with all the really good swimmers and serious athletes. We got some good laughs about it before the race. Mike managed to sweet talk his way into moving back to 200.
The race started late and then it took forever to get everyone in the water.Team Magic has gotten a new timing system and they now have a mat at the swim start. Therefore, you have to jump in when they say "Go".
My turn finally came. I stood on the mat and when they said go I jumped into the pool.
I don't know if it was all the pre race laughing or just the fact that I was there just to have fun, but I was very relaxed in the water. I caught up with the person in front of me pretty quickly. Then the next person and the next...I continued passing people and never got passed.
I ran out out of the pool and into transition.
350 yard swim = 7:15
T1-I got my helmet and bike shoes on, grabbed my bike, and was out of there.
The mat at the exit must not have been working because T1 time is lumped in with the bike times.
While waiting on the race to start we commented several times on the wind. It was strong. The bike course is rolling and the first half was into the wind. I noticed after the first several miles I was riding just over 3 minute miles. Hmmm...could I pull off a 20 mph ride?? I started to push a little harder. I continued to pass people and still had not been passed by anyone. After the 8 mile marker we turned and had a cross wind. I was able to pick up some speed but was still 2 minutes off of a 20 mph pace. We made another turn and got the tail wind. Time to make up the time. I pushed but was feeling Friday's run in my quads. I made the final turns, saw the 15 mile marker, did the math, and had my 20 mph pace.
15.25 mile ride + T1 = 47:22
I put up my bike and changed to running gear. I grabbed a Gu and was out of transitionT2 = 1:11
I was off on the run. I passed more people and then someone passed me!!!! It was the girl who went into the pool 2 people ahead of me. I had passed her in the pool. She came into T1 just behind me and must have been right on my tail the whole ride. So at about a half mile into the run she passed me. I checked out her left calf and was relieved to see that she was not in my age group. The run is more rolling hills. I drank water at each of the aid stations. No one else passed me. I made the turn into the park and made the final push to the finish line.
3.1 mile run 23:52 (7:58 pace).
I found Tim right away. He had forgotten to start his watch so had no idea how he had done but felt good about his race. I saw Mike cross the finish line. Then I found David and his wife. We chatted for a while then I went to see if they had results posted. I saw Don and he said they had Mike as the overall winner!!
Sure enough there was Mike listed at number 1. Don and I went to find Mike and congratulate him.
Too bad results were updated and Mike was no longer in the top spot.
We hung out for the awards.
Tim snagged 1st place beginner.
I got 3rd place age group.
Mike got 3rd place Mater Clydesdale.
My final time was 1:19:39
The overall female winner had a time of 1:13:42 and the first place female in my age group was 1:18:02. I was less then 6 minutes behind the winner and a minute and a half behind my age group winner. Not too bad! And I got a really cool mug for my trophy shelf.
Friday, June 27, 2008
Puppy
I am a dog person. I love dogs, especially puppies.
But when I am on my bike or running, I am not such a fan. On the bike I am worried about getting knocked over and ruining I worry about tripping on the dog (I have done this and it is not fun).
This morning I got up at 3:20. My alarm was set for 3:30 but for some reason I just woke up a 3:20. It wasn't worth trying to sleep for 10 minutes, so I went ahead and got up.
I ran the required 1:50. For the last 2 miles I was joined by a puppy. He was super cute, but he wanted to play. He kept jumping up at my hands and feet. I just knew I was going to trip over him. Lucky for both of us, we made it home without incident.
I went inside and changed then went to the pool. Puppy chased my car down the street to the stop sign.
I swam the required 1700 yards. I actually enjoyed this swim. Slow swimming was required for most of it.
When I pulled into my neighborhood, I saw Ronnie out running and guess who was tagging along?? Cute little puppy. He ran all 6 miles with Ronnie and still had energy to jump all over me when I walked down the driveway.
The puppy was gone by the time I got home from work. Hope he made it home safely.
But when I am on my bike or running, I am not such a fan. On the bike I am worried about getting knocked over and ruining I worry about tripping on the dog (I have done this and it is not fun).
This morning I got up at 3:20. My alarm was set for 3:30 but for some reason I just woke up a 3:20. It wasn't worth trying to sleep for 10 minutes, so I went ahead and got up.
I ran the required 1:50. For the last 2 miles I was joined by a puppy. He was super cute, but he wanted to play. He kept jumping up at my hands and feet. I just knew I was going to trip over him. Lucky for both of us, we made it home without incident.
I went inside and changed then went to the pool. Puppy chased my car down the street to the stop sign.
I swam the required 1700 yards. I actually enjoyed this swim. Slow swimming was required for most of it.
When I pulled into my neighborhood, I saw Ronnie out running and guess who was tagging along?? Cute little puppy. He ran all 6 miles with Ronnie and still had energy to jump all over me when I walked down the driveway.
The puppy was gone by the time I got home from work. Hope he made it home safely.
Wednesday, June 25, 2008
Sunrises
I have been up before dawn everyday. Sunday it was for a 43 min bike and 35 min run. Monday was a 3000 yard swim. Tuesday 40 min run, weights and abs. And today an 1:17 bike followed by a 2500 yard swim.
Tomorrow is finally a rest day. I will still do ab ripper but I am sleeping past sun rise.
Saturday, June 21, 2008
Week One is Done
While I finished my first week of ironman training, there are others preparing to toe the line tomorrow. Good Luck! Look forward to spending the day tracking.
I got reminded this week just how bad my swim is. Wednesday I had to do a 1000 yard time trial. It took me 19:27 and I could NOT have gone any faster. Then Friday I had to do 4000 yards - 500 swim, 500 pull, 10 x 50 on 1:00, 5 x 100 on 2:00, repeat. The 50's and 100's just turned into 500s. I couldn't swim fast enough to get even 5 seconds of rest between sets. I know part of my problem is I don't do flip turns and I lose time at the wall. The only other problem is that I am just slow.
My other workouts have been uneventful, just the way I like them. I logged all the time the plan called for and did all the workouts. Ok some I had to improvise on like the stretching on Thursday. I didn't know what they wanted so I did the xstretch DVD and the ab DVD that came with Ronnie's P90X. I need to do more stretching. I am so stiff and unflexible.
This week was a high swim volume week and it looks like next is a little more running.
I got reminded this week just how bad my swim is. Wednesday I had to do a 1000 yard time trial. It took me 19:27 and I could NOT have gone any faster. Then Friday I had to do 4000 yards - 500 swim, 500 pull, 10 x 50 on 1:00, 5 x 100 on 2:00, repeat. The 50's and 100's just turned into 500s. I couldn't swim fast enough to get even 5 seconds of rest between sets. I know part of my problem is I don't do flip turns and I lose time at the wall. The only other problem is that I am just slow.
My other workouts have been uneventful, just the way I like them. I logged all the time the plan called for and did all the workouts. Ok some I had to improvise on like the stretching on Thursday. I didn't know what they wanted so I did the xstretch DVD and the ab DVD that came with Ronnie's P90X. I need to do more stretching. I am so stiff and unflexible.
This week was a high swim volume week and it looks like next is a little more running.
Monday, June 16, 2008
Looking Like an Idiot
I am determined to follow this plan as close as I can. I hope in doing so I will arrive at the start line ready and able to finish. I don't understand why I have to do some of this stuff but I am trusting The Plan.
So this morning I ran for 20 minutes nice and slow, keeping my heart rate in zone 1-2. Then I went to the pool to work on form. I swam the 3000 yards also nice and slow. But I felt good doing it.
This afternoon, I did the scheduled plyometrics. I felt like an idiot but I did it. 2 sets of 50 jump ropes. Nothing bad there. I did have to buy a jump rope to do it though. After that it got silly. First I had to skip. 3 set of 50 skips. Ronnie came outside and laughed at me and said I should have waited until dark so the neighbors couldn't see me. After skipping, it was hopping. Two foot hops then one foot hops. I hopped around the pool and was just glad I didn't fall in. After the hops it was bench jumps. I did them on the back step. The Plan said this all should have taken 45 minutes. It didn't take me anywhere near that long. Maybe I rushed too much for fear of being seen??? Next time I am doing them in the dark.
So this morning I ran for 20 minutes nice and slow, keeping my heart rate in zone 1-2. Then I went to the pool to work on form. I swam the 3000 yards also nice and slow. But I felt good doing it.
This afternoon, I did the scheduled plyometrics. I felt like an idiot but I did it. 2 sets of 50 jump ropes. Nothing bad there. I did have to buy a jump rope to do it though. After that it got silly. First I had to skip. 3 set of 50 skips. Ronnie came outside and laughed at me and said I should have waited until dark so the neighbors couldn't see me. After skipping, it was hopping. Two foot hops then one foot hops. I hopped around the pool and was just glad I didn't fall in. After the hops it was bench jumps. I did them on the back step. The Plan said this all should have taken 45 minutes. It didn't take me anywhere near that long. Maybe I rushed too much for fear of being seen??? Next time I am doing them in the dark.
Sunday, June 15, 2008
And the Fun Begins
Day One Week One, it has started. 20 weeks of training for the Big Dance on Nov 1st.
I admit I am a little freaked out. It is real now for some reason. Until today, this was something I was going to do but now...I am officially training for an Ironman!!!
So, I got up at 4:44 this morning (can you believe I hit snooze on my very first day of training?). I was on my bike at 5:00. The Plan called for a 75 minute ride and a 40 minute run. I over estimated how far I could ride in 75 minutes so ended up with 25.18 miles in 1:24:00 for an average speed of 18 mph. Off the bike and a quick shoe change then off on the run. I made it 4.51 miles in the 40 minutes for a 8:52 pace. I went right upstairs for 15 minutes of Ab Ripper fun.
So day one is checked off and I feel pretty good about it.
I admit I am a little freaked out. It is real now for some reason. Until today, this was something I was going to do but now...I am officially training for an Ironman!!!
So, I got up at 4:44 this morning (can you believe I hit snooze on my very first day of training?). I was on my bike at 5:00. The Plan called for a 75 minute ride and a 40 minute run. I over estimated how far I could ride in 75 minutes so ended up with 25.18 miles in 1:24:00 for an average speed of 18 mph. Off the bike and a quick shoe change then off on the run. I made it 4.51 miles in the 40 minutes for a 8:52 pace. I went right upstairs for 15 minutes of Ab Ripper fun.
So day one is checked off and I feel pretty good about it.
Friday, June 13, 2008
Bonnaroo is here!!!
Yesterday I met my friend Tracy at the Rec Center to ride. She lives on one of the main access roads to Bonnaroo so she figured getting out on her bike Thursday would be the best way to get a workout in. We rode one of our normal routes and other then a few cars and RVs on 41 going out of town??? there was no signs of a major music fest. That is until we got back to town!!! There the cars were lined up on the highway to get in. I dropped Tracy off at her street to fight her way home and I left the traffic again and head to my house. I ended up with just over 31 miles.
This morning I got up and ran the 5 miles to the Rec Center, swam 1750 yards, and then ran the 5 miles home. I was soaked from the swim and must have been looking really rough because one of the ticker scaplers at the interstate asked me if I wanted some ice water. I declined but was sure wishing I had it a few more miles down the road.
I am not going to Bonnaroo but it sure is fun having all these people in town. I love living in a small town but it gives us the "big city" feel for a week. That's enough for me.
Wednesday, June 11, 2008
Last Chance to Slack
Training starts Sunday so this is my last week of slacking. I took full advantage this morning.
I planned to swim. The alarm went off at 5:30. I got up, peed, took of my PJs, got on the scale, decided I was too tired, put back on my PJs, and slept for another hour.
I am so exhusted from the weekend. One of my friends had her 40th birthday party Saturday night in Memphis. The kids and I drove down Friday. Angie and I stayed up drinking beer and catching up til late. Then I got up about 8:00am with a hangover and ran 7 miles in the heat. Spent the day by the pool and the night drinking again. Sunday I got up early and went to my friend Dawn's house. She was nice enough to keep my kids for me while I partied. Dawn and I hung out and drank wine. We tried to play some Wii Ski but didn't do too good, could have been the wine. Monday morning I got up and drove home.
These two weeks aren't just about drinking and eating. That has been a large part of it but I have done some training too.
The Sunday after the race I did nothing.
Monday evening I did ab ripper and back/chest weights.
Tuesday morning trainer ride 13 miles
Wednesday morning 3 mile run and toning class
Thursday morning 1500 yard swim
Friday morning 10.5 mile trainer ride and ab ripper
Then it was the party weekend with only the 7 mile run on Saturday.
Monday afternoon when I got home I did a 25.12 mile ride. It was 94 and sunny but I loved it!
Tuesday morning 6 mile run and ab ripper that evening.
Today was the skipped swim. I still plan to do weights tonight, maybe.
Tomorrow I ride and Friday I run. Saturday is still up in the air, maybe a final rest day.
I have enjoyed the lack of schedule and just doing a little something whenever I feel like it, but I am ready now. Time to get back to business. I am back on track with my diet and ready to start "The Plan".
I planned to swim. The alarm went off at 5:30. I got up, peed, took of my PJs, got on the scale, decided I was too tired, put back on my PJs, and slept for another hour.
I am so exhusted from the weekend. One of my friends had her 40th birthday party Saturday night in Memphis. The kids and I drove down Friday. Angie and I stayed up drinking beer and catching up til late. Then I got up about 8:00am with a hangover and ran 7 miles in the heat. Spent the day by the pool and the night drinking again. Sunday I got up early and went to my friend Dawn's house. She was nice enough to keep my kids for me while I partied. Dawn and I hung out and drank wine. We tried to play some Wii Ski but didn't do too good, could have been the wine. Monday morning I got up and drove home.
These two weeks aren't just about drinking and eating. That has been a large part of it but I have done some training too.
The Sunday after the race I did nothing.
Monday evening I did ab ripper and back/chest weights.
Tuesday morning trainer ride 13 miles
Wednesday morning 3 mile run and toning class
Thursday morning 1500 yard swim
Friday morning 10.5 mile trainer ride and ab ripper
Then it was the party weekend with only the 7 mile run on Saturday.
Monday afternoon when I got home I did a 25.12 mile ride. It was 94 and sunny but I loved it!
Tuesday morning 6 mile run and ab ripper that evening.
Today was the skipped swim. I still plan to do weights tonight, maybe.
Tomorrow I ride and Friday I run. Saturday is still up in the air, maybe a final rest day.
I have enjoyed the lack of schedule and just doing a little something whenever I feel like it, but I am ready now. Time to get back to business. I am back on track with my diet and ready to start "The Plan".
Sunday, June 01, 2008
Rock 'n RollMan Race Report
I got up early, before my alarm even went off. I hadn't slept well. I ate a Prue Protein bar and some Fig Newtons.
I got to the race site plenty early. I got body marked and set up my transition. Water temp was announced to be 77.5, wetsuits would be legal. Finally some good news.
I walked down to the beach and found a table to sit at. I sipped G2 and talked to some other racers. Before I knew it the race started. I was going out in wave seven, the last wave of the half. We had a fairly small wave and when the gun fired we were off. It was a single clockwise loop in a lake. When I practice swimming I breathe every third stroke so I am breathing on both sides. But in a race I panic and breathe every other stroke, on the left. It makes it hard to site on a clockwise course. I am sure I looked like a turtle when I looked for the markers. But for the most part, I just counted on the other swimmers and sighted off of them. The good thing about going out last is I never had anyone coming up from behind and was really excited when I started catching people from the waves ahead of me. I finally relaxed and thought about reaching and rolling. It was full contact swimming but at least there were no jelly fish and the water was smooth as glass. I made the final turn and swam for the beach. I caught up with the sprint distance racers and it got pretty crowded. I got out of the water and saw a 38 something on my watch and knew I had a PR swim. It is a pretty far uphill run from the beach to transition, so final 1.2 mile swim time was 40:00.
Of course there weren't many bikes left in transition by this point so it made mine easy to find. I got out of my wetsuit and into my bike shoes and helmet. I grabbed my bike and ran for the exit. T1 time 1:46
I quickly discovered that another advantage of going out in the last swim wave and only being a so-so swimmer was that I didn't get passed on the bike. I did all the passing. I knew the course was going to be hilly. I am not a strong cyclist and hills are not my friend. So I just told myself to do what I could. I ate shot bloks every 10 to 15 minutes and drank water. At the 15 mile water drop I grabbed a water and filled my aero bottle. I was disappointed that the water wasn't cold. I continued passing people. I had my computer set to show cadence and time. I never checked distance or average speed but I could tell from the mile markers and my time that I was on my way to a PR bike.
But the hills never let up, it was one after the other. I have never said the f word so much in my life. The 30 mile and 45 mile water drops went smooth, well except I dropped the first bottle at the 30 and had to grab a second. But it didn't slow me down any. I finally saw the 50 mile marker and by my computer had 6 minutes to get a sub 3. I just kept saying push and pull. I made it to the dismount line. 56 mile bike 2:58:53
I ran my bike back to my rack. helmet off. hat on. bike shoes off. running shoes on. grabbed my gu and was out. T2-1:36
I took a Gatorade as I started the run. Ewww too sweet. The race site described the run as "a one loop course with 3 out and back sections. A rolling course with no serious climbs, it is the heat that makes this course difficult." And boy did the heat make it difficult but the hills were nothing to ignore either. My plan was to "run" from aid station to aid station. At each aid station I stopped and got a fresh wet towel that I kept around my neck, water, and ice to dump in my bra. I got orange slices and heed at a few stations. I got heed once thinking it was water (it was clear too) and dumped it over my head. Great now I am hot and sticky!!! I walked while I drank/ate. My mile splits were looking good. Could I PR this run too??? The heat was starting to get to me. I was getting a headache and my face felt like it was on fire. My shoes were soaked and I could feel blisters forming on my toes. I ran past a guy and he said at least I had the frogs in my shoes to keep me company. The walk breaks at aid stations got longer and so did my splits. I final got to the park entrance. Up the final hill, then the finish line was in site. I got to the chute and crossed the line. 13.1 mile run 2:06:26
I got my medal, an ice cold towel, and a bottle of water. They had a sprinkler tent set up and I stood under it for few minutes then went and found the beer tent. Best beer I have ever had!!! I hung out and talked for a while waiting on official results so I could get my official time. Results were posted.
Official time 5:48:38
I was the 22nd female to finish. Hmm I looked at the ages. I was 3rd in my age group. I decided to stick around for the awards. I went and put my bike and stuff in the car and got a fresh beer (or two).
The awards started. They went 3 deep in masters. Hmm even better for me. They did age group awards and I started to wonder how I would fair. 40-44 females. 1st place...Michele Emerson. Shocked I went and collected my award.
I left after that and went back to the hotel. My room key didn't work!!! Took it to the front desk to get it reprogrammed. I took a quick shower then got a beer and went to the pool. After a few more beers I decided to order pizza (I forgot to grab an Outback chicken sandwich at the post race party).
It was a great race. Very well run with lots of great volunteers. The aid stations were well stocked. It was hot and the course was tough but it was a great time. The best part...there is a race for everyone. Don't want to run? They have an aquabike. Don't want to swim? They have a duathlon. Just want to do one sport? They have a relay. Don't want to go long? They have a sprint.
I will be going back to Georgia someday and I will be riding lots of hills before I do!!
I got to the race site plenty early. I got body marked and set up my transition. Water temp was announced to be 77.5, wetsuits would be legal. Finally some good news.
I walked down to the beach and found a table to sit at. I sipped G2 and talked to some other racers. Before I knew it the race started. I was going out in wave seven, the last wave of the half. We had a fairly small wave and when the gun fired we were off. It was a single clockwise loop in a lake. When I practice swimming I breathe every third stroke so I am breathing on both sides. But in a race I panic and breathe every other stroke, on the left. It makes it hard to site on a clockwise course. I am sure I looked like a turtle when I looked for the markers. But for the most part, I just counted on the other swimmers and sighted off of them. The good thing about going out last is I never had anyone coming up from behind and was really excited when I started catching people from the waves ahead of me. I finally relaxed and thought about reaching and rolling. It was full contact swimming but at least there were no jelly fish and the water was smooth as glass. I made the final turn and swam for the beach. I caught up with the sprint distance racers and it got pretty crowded. I got out of the water and saw a 38 something on my watch and knew I had a PR swim. It is a pretty far uphill run from the beach to transition, so final 1.2 mile swim time was 40:00.
Of course there weren't many bikes left in transition by this point so it made mine easy to find. I got out of my wetsuit and into my bike shoes and helmet. I grabbed my bike and ran for the exit. T1 time 1:46
I quickly discovered that another advantage of going out in the last swim wave and only being a so-so swimmer was that I didn't get passed on the bike. I did all the passing. I knew the course was going to be hilly. I am not a strong cyclist and hills are not my friend. So I just told myself to do what I could. I ate shot bloks every 10 to 15 minutes and drank water. At the 15 mile water drop I grabbed a water and filled my aero bottle. I was disappointed that the water wasn't cold. I continued passing people. I had my computer set to show cadence and time. I never checked distance or average speed but I could tell from the mile markers and my time that I was on my way to a PR bike.
But the hills never let up, it was one after the other. I have never said the f word so much in my life. The 30 mile and 45 mile water drops went smooth, well except I dropped the first bottle at the 30 and had to grab a second. But it didn't slow me down any. I finally saw the 50 mile marker and by my computer had 6 minutes to get a sub 3. I just kept saying push and pull. I made it to the dismount line. 56 mile bike 2:58:53I ran my bike back to my rack. helmet off. hat on. bike shoes off. running shoes on. grabbed my gu and was out. T2-1:36
I took a Gatorade as I started the run. Ewww too sweet. The race site described the run as "a one loop course with 3 out and back sections. A rolling course with no serious climbs, it is the heat that makes this course difficult." And boy did the heat make it difficult but the hills were nothing to ignore either. My plan was to "run" from aid station to aid station. At each aid station I stopped and got a fresh wet towel that I kept around my neck, water, and ice to dump in my bra. I got orange slices and heed at a few stations. I got heed once thinking it was water (it was clear too) and dumped it over my head. Great now I am hot and sticky!!! I walked while I drank/ate. My mile splits were looking good. Could I PR this run too??? The heat was starting to get to me. I was getting a headache and my face felt like it was on fire. My shoes were soaked and I could feel blisters forming on my toes. I ran past a guy and he said at least I had the frogs in my shoes to keep me company. The walk breaks at aid stations got longer and so did my splits. I final got to the park entrance. Up the final hill, then the finish line was in site. I got to the chute and crossed the line. 13.1 mile run 2:06:26
I got my medal, an ice cold towel, and a bottle of water. They had a sprinkler tent set up and I stood under it for few minutes then went and found the beer tent. Best beer I have ever had!!! I hung out and talked for a while waiting on official results so I could get my official time. Results were posted.
Official time 5:48:38
I was the 22nd female to finish. Hmm I looked at the ages. I was 3rd in my age group. I decided to stick around for the awards. I went and put my bike and stuff in the car and got a fresh beer (or two).
The awards started. They went 3 deep in masters. Hmm even better for me. They did age group awards and I started to wonder how I would fair. 40-44 females. 1st place...Michele Emerson. Shocked I went and collected my award.
I left after that and went back to the hotel. My room key didn't work!!! Took it to the front desk to get it reprogrammed. I took a quick shower then got a beer and went to the pool. After a few more beers I decided to order pizza (I forgot to grab an Outback chicken sandwich at the post race party).
It was a great race. Very well run with lots of great volunteers. The aid stations were well stocked. It was hot and the course was tough but it was a great time. The best part...there is a race for everyone. Don't want to run? They have an aquabike. Don't want to swim? They have a duathlon. Just want to do one sport? They have a relay. Don't want to go long? They have a sprint.
I will be going back to Georgia someday and I will be riding lots of hills before I do!!
Friday, May 30, 2008
Bad Start
This trip is not off to a good start:
Got stuck in traffic and sat on the interstate for an hour.
I was using my cell phone for my GPS. It died in Atlanta. So I didn't have GPS or a phone.
I stood in line for an hour and a half to pick up my race packet.
Got lost going to the hotel.
The hotel did not have my reservation. They did have one room left that I snatched right up.
I left my confirmation number and camera at home.
It was 8:30 before I got dinner.
It is hotter then hell here and wetsuits might not be legal.
I hope I got all the bad out of the way and tomorrow can be a much better day.
Got stuck in traffic and sat on the interstate for an hour.
I was using my cell phone for my GPS. It died in Atlanta. So I didn't have GPS or a phone.
I stood in line for an hour and a half to pick up my race packet.
Got lost going to the hotel.
The hotel did not have my reservation. They did have one room left that I snatched right up.
I left my confirmation number and camera at home.
It was 8:30 before I got dinner.
It is hotter then hell here and wetsuits might not be legal.
I hope I got all the bad out of the way and tomorrow can be a much better day.
Thursday, May 29, 2008
Final Prep
I have finished all my final workouts, well most of them.
Sunday was a 45 minute bike. I went a little too far and ended up with 54:17.
Monday was a 2000 yard swim and a 25 minute run. With the holiday I wasn't sure about the pool schedule but I was sure they wouldn't be open early. So I skipped the swim and just did the run and abs.
Tuesday a 50 minute ride that I had to do on the trainer due to rain.
Wednesday was a rest day but I did abs.
Today 1000 yards swim and 20 minute run. I did the run on the greenway and then hit the pool. This afternoon I did tomorrows 20 minute ride so that tomorrow I can rest.
I got my new bike computer installed last night and it worked great on my ride today. I also got my aero bottle on better, it didn't rattle like it did in Memphis.
I have started packing, hope I remember all the important stuff.
I printed out my medical release form and directions.
I found out there is an Olive Garden close to my hotel. I checked out the menu and am ready for some good carb loading tomorrow night.
All that is left is to race.
Sunday was a 45 minute bike. I went a little too far and ended up with 54:17.
Monday was a 2000 yard swim and a 25 minute run. With the holiday I wasn't sure about the pool schedule but I was sure they wouldn't be open early. So I skipped the swim and just did the run and abs.
Tuesday a 50 minute ride that I had to do on the trainer due to rain.
Wednesday was a rest day but I did abs.
Today 1000 yards swim and 20 minute run. I did the run on the greenway and then hit the pool. This afternoon I did tomorrows 20 minute ride so that tomorrow I can rest.
I got my new bike computer installed last night and it worked great on my ride today. I also got my aero bottle on better, it didn't rattle like it did in Memphis.
I have started packing, hope I remember all the important stuff.
I printed out my medical release form and directions.
I found out there is an Olive Garden close to my hotel. I checked out the menu and am ready for some good carb loading tomorrow night.
All that is left is to race.
Saturday, May 24, 2008
Where's the Taper
Here I am a week after Memphis and a week out from Georgia and I am ready to taper. I would have thought this week would have been the start but it was still a high volume week.
Monday-one hour easy spin on trainer and 1500 yard swim
Tuesday-40 min run and ab ripper
Wednesday- 2500 yard swim and 80 min trainer ride
thursday-ab ripper
Friday- 4000 yard swim, 2:30 bike outside, and a 15 min run off
Saturday-45 min run
I don't have milage on the indoor bike rides because my computer is still not working. I have tried everything but can NOT get the stupid thing to work, so I ordered a new one. Hope it gets here this week, I have to have numbers in Georgia.
Numbers...there is one number that has not been good this week. I promised myself after the weekend of splugeing on bad food and beer in memphis I was going to be good until race day. I made it 4 days. I haven't been terrible like I was in Memphis, but I haven't stayed on plan either. So for the next week when training volume is down my diet has to be on track. I gotta get off these 3 extra pounds before race day.
I am not nervous about the race yet. I know I can go the distance. I might not be able to PR but I feel good about being able to finish. I am more worried about going down alone then about the actual race. I have never been to a race that I haven't know someone there. It is going to be weird. But it is kind of exciting too. Time completely to myself, a luxuary I don't often have.
Hope everyone has a great long weekend. It is suppose to be beautiful here. Pool and sun all weekend. Just gotta watch the beers.
Monday-one hour easy spin on trainer and 1500 yard swim
Tuesday-40 min run and ab ripper
Wednesday- 2500 yard swim and 80 min trainer ride
thursday-ab ripper
Friday- 4000 yard swim, 2:30 bike outside, and a 15 min run off
Saturday-45 min run
I don't have milage on the indoor bike rides because my computer is still not working. I have tried everything but can NOT get the stupid thing to work, so I ordered a new one. Hope it gets here this week, I have to have numbers in Georgia.
Numbers...there is one number that has not been good this week. I promised myself after the weekend of splugeing on bad food and beer in memphis I was going to be good until race day. I made it 4 days. I haven't been terrible like I was in Memphis, but I haven't stayed on plan either. So for the next week when training volume is down my diet has to be on track. I gotta get off these 3 extra pounds before race day.
I am not nervous about the race yet. I know I can go the distance. I might not be able to PR but I feel good about being able to finish. I am more worried about going down alone then about the actual race. I have never been to a race that I haven't know someone there. It is going to be weird. But it is kind of exciting too. Time completely to myself, a luxuary I don't often have.
Hope everyone has a great long weekend. It is suppose to be beautiful here. Pool and sun all weekend. Just gotta watch the beers.
Monday, May 19, 2008
Memphis in May Race Report
I checked the kids out of school Friday at 11:00 to head down to Memphis. That is the first time I have checked them out for anything other then sickness. Neither teach gave them any make up work since they are just wrapping thing up anyway.
We went on to Millington and picked up my stuff because I didn't know if they would let me get it Sunday morning before the race. Then we went to Dawn's house. I drank way too much and stayed up way too late playing Wii and eating ores.
Saturday we didn't do much but it was great just hanging out with Dawn again. We went to Bola Pasta for dinner and more beer Saturday night. Then back to Dawn's for more Wii. I can see a Wii in our future, it was so much fun.
Sunday morning I got up early and got the car loaded. We got to the race site at 6:30. All the good racks on my row were already taken so I had to get down close to the fence. I am sure that the extra distance added all of 3 or 4 seconds to my transition times, wish I could blame it more.
I got body marked and had to declare myself the big four oh for the first time.
I hung out with my support for a while and then went to line up. It took a while for it to be my turn since I was #878. I finally made it up to the front of the line and the lady touched my should and said "Go". I ran down the boat ramp and into the water. It was cold. I quickly passed the girl who went right before me and just sighted on the other yellow caps ahead. I felt like I was out there all alone for a long time and then I got clobbered by the faster swimmer coming up from behind. From the point on it was full contact swimming. I made my way around the buoys and after the final turn the water got rough. At first i thought there must be a boat but it never let up. I made it to the boat ramp and tried to stand up but the water was still too deep (I swear the person ahead of me stood up there). I swam some more and ended up swimming until the water was only about mid calf deep.
1.5K swim 27:16
I found my bike, got out of my wetsuit, and into my bike gear. Dee, my swim coach from when I went to swim class, was leaving transition the same time as me. I knew she went in the water way after me and had just smoked me on the swim. I wondered how many others had passed me in the water.
T1-2:12
Coming out of T1 it is a very slight uphill. I got my right foot clipped in and was trying to get my left foot in when it slipped off the pedal. I hit the seat hard. After that, I got clipped in and moving. The bike was nice and flat but we had a cross wind for most of the ride. I had my aero bottle on my bike and this made me drink a lot more then I normally do. I think that really helped. I felt great but had no idea how I was doing. My computer wasn't working and there weren't any mile markers. I never saw anyone from my age group. I did realize out there was just how much I need to work on my turning. I am a big fat chicken and slow WAY down for any kind of turn. I can't even remember how many times I got passed or lost ground on a turn. I finally saw someone from my age group just as I approached transition. I passed her and she passed me right back. I made the final turn and went down the hill to the dismount line. 40K bike 1:09:33 (21.1 mph average)
Changed out of bike stuff into running stuff and was out for the run. T2 2:18
As I started, I spotted Ronnie and the kids. I got a high five from Bryce and continued on. The run was hillier then I thought. I made it to the first mile maker got some Gatorade and figured my pace to be about 9:00. I saw Patrick some time after the 2. He told me to catch up with him. yeah right!!! I made it to the turn round and headed back. I saw Ronnie and the kids as I ran along the water's edge approaching the finish. The wind almost blew my hat off, but I caught it with one and and waved with the other.
10K run 51:46 (8:20 pace)
2:33:03 a new PR
15 of 68 AG
They had a great party with free beer and tons of food and a band. I got beer and food and beer.
Patrick and Wayne found us by the beer tent. We chatted for a while and then we headed out, it was still a long drive home.
We went on to Millington and picked up my stuff because I didn't know if they would let me get it Sunday morning before the race. Then we went to Dawn's house. I drank way too much and stayed up way too late playing Wii and eating ores.
Saturday we didn't do much but it was great just hanging out with Dawn again. We went to Bola Pasta for dinner and more beer Saturday night. Then back to Dawn's for more Wii. I can see a Wii in our future, it was so much fun.
Sunday morning I got up early and got the car loaded. We got to the race site at 6:30. All the good racks on my row were already taken so I had to get down close to the fence. I am sure that the extra distance added all of 3 or 4 seconds to my transition times, wish I could blame it more.
I got body marked and had to declare myself the big four oh for the first time.
I hung out with my support for a while and then went to line up. It took a while for it to be my turn since I was #878. I finally made it up to the front of the line and the lady touched my should and said "Go". I ran down the boat ramp and into the water. It was cold. I quickly passed the girl who went right before me and just sighted on the other yellow caps ahead. I felt like I was out there all alone for a long time and then I got clobbered by the faster swimmer coming up from behind. From the point on it was full contact swimming. I made my way around the buoys and after the final turn the water got rough. At first i thought there must be a boat but it never let up. I made it to the boat ramp and tried to stand up but the water was still too deep (I swear the person ahead of me stood up there). I swam some more and ended up swimming until the water was only about mid calf deep.
1.5K swim 27:16
I found my bike, got out of my wetsuit, and into my bike gear. Dee, my swim coach from when I went to swim class, was leaving transition the same time as me. I knew she went in the water way after me and had just smoked me on the swim. I wondered how many others had passed me in the water.T1-2:12
Coming out of T1 it is a very slight uphill. I got my right foot clipped in and was trying to get my left foot in when it slipped off the pedal. I hit the seat hard. After that, I got clipped in and moving. The bike was nice and flat but we had a cross wind for most of the ride. I had my aero bottle on my bike and this made me drink a lot more then I normally do. I think that really helped. I felt great but had no idea how I was doing. My computer wasn't working and there weren't any mile markers. I never saw anyone from my age group. I did realize out there was just how much I need to work on my turning. I am a big fat chicken and slow WAY down for any kind of turn. I can't even remember how many times I got passed or lost ground on a turn. I finally saw someone from my age group just as I approached transition. I passed her and she passed me right back. I made the final turn and went down the hill to the dismount line. 40K bike 1:09:33 (21.1 mph average)
Changed out of bike stuff into running stuff and was out for the run. T2 2:18
As I started, I spotted Ronnie and the kids. I got a high five from Bryce and continued on. The run was hillier then I thought. I made it to the first mile maker got some Gatorade and figured my pace to be about 9:00. I saw Patrick some time after the 2. He told me to catch up with him. yeah right!!! I made it to the turn round and headed back. I saw Ronnie and the kids as I ran along the water's edge approaching the finish. The wind almost blew my hat off, but I caught it with one and and waved with the other.
10K run 51:46 (8:20 pace)2:33:03 a new PR
15 of 68 AG
They had a great party with free beer and tons of food and a band. I got beer and food and beer.
Patrick and Wayne found us by the beer tent. We chatted for a while and then we headed out, it was still a long drive home.
Wednesday, May 14, 2008
Computer Failure
After my ride Friday, I cleaned my bike all up and got her all nice and shiny. Ready to make her racing debut this weekend in Memphis.
Monday I put her on the trainer for an hour ten of hills. I noticed right off that the computer wasn't working. I tried to adjust things but it only worked for a total of 23 minutes of the ride. I didn't have time to mess with it anymore and then forgot about it. Messing with the computer put me behind so I decided to wait and do my swim Monday night. Doing it in the morning, I would have had to cut it short anyway but by waiting until evening I got all 3200 yards in.
Tuesday I had a speed run. 8 x 400. I discovered that the "hoop" in my subdivision is just over a quarter of a mile. The one minute recovery was enough time to get me back to start of the hoop and off I went again.
Today I had another hour on the trainer. I had set my bike up last night and thought I got the computer working again. It only worked for a total of 4 minutes. I don't know what is wrong with the stupid thing or how I am going to race without it.
Monday I put her on the trainer for an hour ten of hills. I noticed right off that the computer wasn't working. I tried to adjust things but it only worked for a total of 23 minutes of the ride. I didn't have time to mess with it anymore and then forgot about it. Messing with the computer put me behind so I decided to wait and do my swim Monday night. Doing it in the morning, I would have had to cut it short anyway but by waiting until evening I got all 3200 yards in.
Tuesday I had a speed run. 8 x 400. I discovered that the "hoop" in my subdivision is just over a quarter of a mile. The one minute recovery was enough time to get me back to start of the hoop and off I went again.
Today I had another hour on the trainer. I had set my bike up last night and thought I got the computer working again. It only worked for a total of 4 minutes. I don't know what is wrong with the stupid thing or how I am going to race without it.
Sunday, May 11, 2008
A Week already????
Man, time is flying.
First off big congrats to Lana, Mike, Holly, Heather, Tim, Kevin, Lee, and Patrick on their outstanding performances down in Panama City. I am so happy for all of them. Great races in some tough conditions.
Happy Mother's Day to my mom (I don't think she reads this but...) and all the other moms out there. I am going to enjoy a lazy afternoon and then have a big cheat night and pig out on some oh so bad food and drink. mmmmm can't wait.
This week was a recovery week with lots of zone 1/zone 2 work. Well, except for Monday. I thought when I finished FIRST, I was done with Monday morning speedwork. Surprise. Monday morning I was right back at it. 5 minute warm up, 4 x 2 minute sprints with 2 minute recovery and a 5 minute cool down. Then off to the pool for 2050 yards. The swim was suppose to be longer but I had to get home.
Tuesday started the easy stuff. 45 minute easy spinning on the trainer and ab ripper DVD.
Wednesday was 30 minutes of easy "pretty running". I did go to toning class even though I am not suppose to be doing strength training any more. She made me pay for skipping class so much.
Thursday I did ab ripper again and then swam 2300 yards. The swim was less then the plan called for again but all I had time for.
Friday the plan called for 3:30 ride on terrain similar to the race course. I have not been to Macon, GA but the website says "rolling" so that it what I did. I got in 60.85 miles with the last 5 as loops around my neighborhood because I did NOT want to go any longer then I had to.
Saturday and Sunday more "pretty running". This time 1:30 and 0:45. I also did the ab ripper DVD this morning after the run.
Well, off to enjoy the rest of my Mother's Day laziness and then pig out. Have a great day!!!
First off big congrats to Lana, Mike, Holly, Heather, Tim, Kevin, Lee, and Patrick on their outstanding performances down in Panama City. I am so happy for all of them. Great races in some tough conditions.
Happy Mother's Day to my mom (I don't think she reads this but...) and all the other moms out there. I am going to enjoy a lazy afternoon and then have a big cheat night and pig out on some oh so bad food and drink. mmmmm can't wait.
This week was a recovery week with lots of zone 1/zone 2 work. Well, except for Monday. I thought when I finished FIRST, I was done with Monday morning speedwork. Surprise. Monday morning I was right back at it. 5 minute warm up, 4 x 2 minute sprints with 2 minute recovery and a 5 minute cool down. Then off to the pool for 2050 yards. The swim was suppose to be longer but I had to get home.
Tuesday started the easy stuff. 45 minute easy spinning on the trainer and ab ripper DVD.
Wednesday was 30 minutes of easy "pretty running". I did go to toning class even though I am not suppose to be doing strength training any more. She made me pay for skipping class so much.
Thursday I did ab ripper again and then swam 2300 yards. The swim was less then the plan called for again but all I had time for.
Friday the plan called for 3:30 ride on terrain similar to the race course. I have not been to Macon, GA but the website says "rolling" so that it what I did. I got in 60.85 miles with the last 5 as loops around my neighborhood because I did NOT want to go any longer then I had to.
Saturday and Sunday more "pretty running". This time 1:30 and 0:45. I also did the ab ripper DVD this morning after the run.
Well, off to enjoy the rest of my Mother's Day laziness and then pig out. Have a great day!!!
Sunday, May 04, 2008
Cut Short
Yesterday afternoon I went to the pool at 3:00 giving myself plenty of time to get in the 3600 yard swim before the pool closed at 4:45.
It was a speed workout and I was having a pretty good swim. The warm up went well and I did each 100 faster then the one before it. I was halfway done with my 4th 300 when I got stopped by the lifeguards and told I had to get out. Some kid had puked in the pool. I had only gotten 2200 yards done so I asked one of the lifeguards how long the pool would be closed. He told me until they could get it cleaned up. I stood there a few minutes before deciding I really didn't want to swim in a pool with puke. I mean how where they going to clean that up?? So I went into the locker run and changed for my run. Plan called for 80 minutes of hills. I felt pretty good but the downhills still hurt a little. Got in 8.6 miles, 9:18 pace.
This morning was a 45 minute easy spin. I did it on my trainer before church. I still have abs to do later but it is beautiful out and I am going outside to enjoy the day with my kids.
It was a speed workout and I was having a pretty good swim. The warm up went well and I did each 100 faster then the one before it. I was halfway done with my 4th 300 when I got stopped by the lifeguards and told I had to get out. Some kid had puked in the pool. I had only gotten 2200 yards done so I asked one of the lifeguards how long the pool would be closed. He told me until they could get it cleaned up. I stood there a few minutes before deciding I really didn't want to swim in a pool with puke. I mean how where they going to clean that up?? So I went into the locker run and changed for my run. Plan called for 80 minutes of hills. I felt pretty good but the downhills still hurt a little. Got in 8.6 miles, 9:18 pace.
This morning was a 45 minute easy spin. I did it on my trainer before church. I still have abs to do later but it is beautiful out and I am going outside to enjoy the day with my kids.
Friday, May 02, 2008
And the Craziness gets Started
I really hoped that once the marathon was over things would settle down for me but it has gotten worse. May is always a crazy month and this year the craziness started a few days early.
I have adjusted my work schedule this month so that I don't miss any of the activities the kids have going on. Training is being squeezed in between those activities and work.
Sunday was a very lazy day. I did manage to shuffle the one mile around the block Sunday afternoon just to try to work out some stiffness.
Monday the plan called for a run and swim. I skipped the run knowing that it would not be very productive and just did 1500 yards in the pool. Lots of pull with dead legs just dragging behind. The swim must have really helped because by that evening I no longer needed to use the wall to pull myself off the toilet.
So Tuesday morning I got up at 4:20 for an 1:15 trainer ride. Plan called for hills so I did the Pedaling Strength DVD. Then I did ab ripper that night.
Wednesday was another 4:20 wake up for a 45 minute run and a 2900 yard swim. The run was slow and I only made it 4.54 miles, 9:55 pace. I had to cut the swim short (1900 yards) to get the kids to school for the final day of AR points. Bryce ended up with 100 points and Casey 200. I am so proud of both of them and glad it is over.
Thursday I got to "sleep in" until 5:00. One hour trainer ride. Easy spinning while watching TV. Then off to Sam Davis home for a field trip with the 2nd grade.
Today was field day at school and the plan called for 3:30 ride and 20 minute run. Bryce has a birthday party to attend this evening. So the only way to get the workout done was to get up at 2:45 this morning. I did the Tough Love spinervals DVD. That was my first time to do the whole thing and I looked like someone sprayed me with a hose by the time I was done. I changed shoes, put on a shirt, and headed out for the run. My legs felt fine but I still kept it slow and only got in 2.12 miles.
Field day was a blast and the kids did great. They only got to do the morning events. With storms on the radar, they decided to postpone the afternoon events until Tuesday morning. I am going to have to make some more adjustments to my work schedule.
I have adjusted my work schedule this month so that I don't miss any of the activities the kids have going on. Training is being squeezed in between those activities and work.
Sunday was a very lazy day. I did manage to shuffle the one mile around the block Sunday afternoon just to try to work out some stiffness.
Monday the plan called for a run and swim. I skipped the run knowing that it would not be very productive and just did 1500 yards in the pool. Lots of pull with dead legs just dragging behind. The swim must have really helped because by that evening I no longer needed to use the wall to pull myself off the toilet.
So Tuesday morning I got up at 4:20 for an 1:15 trainer ride. Plan called for hills so I did the Pedaling Strength DVD. Then I did ab ripper that night.
Wednesday was another 4:20 wake up for a 45 minute run and a 2900 yard swim. The run was slow and I only made it 4.54 miles, 9:55 pace. I had to cut the swim short (1900 yards) to get the kids to school for the final day of AR points. Bryce ended up with 100 points and Casey 200. I am so proud of both of them and glad it is over.
Thursday I got to "sleep in" until 5:00. One hour trainer ride. Easy spinning while watching TV. Then off to Sam Davis home for a field trip with the 2nd grade.
Today was field day at school and the plan called for 3:30 ride and 20 minute run. Bryce has a birthday party to attend this evening. So the only way to get the workout done was to get up at 2:45 this morning. I did the Tough Love spinervals DVD. That was my first time to do the whole thing and I looked like someone sprayed me with a hose by the time I was done. I changed shoes, put on a shirt, and headed out for the run. My legs felt fine but I still kept it slow and only got in 2.12 miles.
Field day was a blast and the kids did great. They only got to do the morning events. With storms on the radar, they decided to postpone the afternoon events until Tuesday morning. I am going to have to make some more adjustments to my work schedule.
Tuesday, April 29, 2008
Sunday, April 27, 2008
Country Music Marathon
Ronnie and I got up Saturday at 3:00. I tried to eat some oatmeal and an apple but was still so full from Friday night’s pasta pig out that I couldn’t eat more then few bites. I also tried to eat some energy bar samples that I got at the Birmingham expo in February, but they were gross.
We were on the road headed to Nashville by 4. We saw lightening as soon as we backed out of the garage and we weren’t far down the road before the rain started. GREAT!!!
We made it to within 0.7 miles of the race and then traffic was at a stand still. It took us another 55 minutes to go that final 0.7 miles. We finally got parked and in line for the shuttle.
We met up with David and Amy at the park.
I put on my shoes and trash bag, dropped my gear check bag at the UPS truck, and peed behind a bush. I turned on my Garmin only to get a “Low Battery” warning. I hoped that it would last for the entire race.
David and I said bye to Amy and Ronnie as they went off to their corrals and we went to ours.
They started the Elite athletes and 12 minutes and 35 seconds later, they started us.
David and I were at the front of our corral, so there wasn’t any bobbing and weaving. We did start out a little fast but quickly realized it and adjusted our speed. We made it to mile one in 9:08. A little fast for this early. We adjusted some more and ran mile 2 in 9:22. Then my Garmin died!!! David kept us in check though. It was really hard for me not to be able to keep an eye on my pace and I am sure I drove David crazy asking him ”How we doing on pace?”.
I was feeling great.
I had run this marathon as my first in 2006, but didn’t remember much of the course. David, on the other hand, knew exactly what was coming and kept me abreast of what laid ahead.
One of the things I like about this race is the way it has loops. You meet runners going the other direction several times. I got dizzy scanning the crowds looking for people I knew. We did see Ronnie and Amy once.
We walked the water stops to drink and took our Gu every 5-6 miles. I stayed away from a Accelerade.
I heard someone yell my name then David’s. It was Brent and Rae.
Jill came up from behind us and ran with us for about half a mile before she dropped back.
We made it to the levee, I remembered how I felt at that point in 06 and was surprised how great I still felt. I could tell David was starting to struggle because he wasn’t talking much.
We ran off the levee and around past the convent. The nuns were out cheering and they had ”holy water” at their water stop. We got a drink of that.
We continued running and then David told me I was going to have to go on without him.
Now I was running naked. I had to check the clocks at every mile marker, add 12, and check my pace band to make sure I was still on track.
I saw Lana’s dad at mile 20 and could not think of his name, I was like “Hi, Mr. ummmmm”. My brain was not functioning and all the math every mile was as much as I could handle. Lana cheered and asked if I needed anything. I told her I was fine and kept on going. It was really boost to have them cheer for me.
I saw Rae and Brent again still cheering. Another boost.
My mouth was starting to get dry and I didn’t want to drink too much and just have it slosh in my stomach, so I chewed a piece of gum. That did the trick.
I entered the park for the final loop. I remembered this part of the course from last time, I was in SERIOUS pain that time. I was hurting this time but knew I was on track and that kept me running. I saw Holly J and Heather right at the 23 marker and was talking to them so missed the clock. I hated missing the chance to check my pace.
I made it to mile 24 and think I must have done the math wrong because I thought I was behind and not going to make it. I was disappointed. I tried to pick up the pace but just didn’t have anything left.
I saw Lana and Holly entering the park as I was leaving. Then I saw David and he yelled 3:45. It took my brain a minute to realize first what he was telling me and then to compute that I was still on track.
I made it to mile 25, did the math and knew I was still on track. I wanted to walk so bad. My legs HURT but I knew I didn’t have enough of a cushion to allow even a brief break. I didn’t even stop for water at the last two stops because I was afraid if I slowed down I would never get moving again.
I was down to my last mile. The crowd was cheering “Just around the bend is the finish chute”.
I made the turn and could see the clock. I knew I needed a 4:12:35 for a sub 4.
I pushed with everything I had left and crossed the line with the clock reading 4:10:something. I cried. I found out later that my offical time was 3:57:36.
I got a bottle of water and called Ronnie. He had just missed me crossing. I got my metal and kissed it. Got a space blanket and went to have my chip removed. I couldn’t even lift my foot.
I got my picture made and got some food. I wasn’t hungry but tried to eat something.
I saw Heather sitting at the “No re-entry” point. She went sub 4 too.
I left the finishers area and found Ronnie, Amy and Mary Beth. All had great halfs.
Mary Beth, Amy and me
Ronnie, me, Mary Beth and Amy
We found the free beer tent and got our dixie cup of beer, then sent Ronnie to buy a real cup of beer.
We enjoyed some beer, music, and sun shine. We saw Lana (who had a great half as Brain), Lisa, and Holly. Holly had some stomach issues on the course but still rocked out a great first marathon.
We couldn’t stay for long since we had to get home and pick up the kids.
I am so happy to have that monkey off my back. And to do it at “home” and on the same course as my first made it even sweeter.
When I called my dad with the news, he was happy for me and said "Now all you have to do is finish that Ironman and then you can be normal again”. LOL, I don’t know that I will ever be normal.
We were on the road headed to Nashville by 4. We saw lightening as soon as we backed out of the garage and we weren’t far down the road before the rain started. GREAT!!!
We made it to within 0.7 miles of the race and then traffic was at a stand still. It took us another 55 minutes to go that final 0.7 miles. We finally got parked and in line for the shuttle.
We met up with David and Amy at the park.
I put on my shoes and trash bag, dropped my gear check bag at the UPS truck, and peed behind a bush. I turned on my Garmin only to get a “Low Battery” warning. I hoped that it would last for the entire race.
David and I said bye to Amy and Ronnie as they went off to their corrals and we went to ours.
They started the Elite athletes and 12 minutes and 35 seconds later, they started us.
David and I were at the front of our corral, so there wasn’t any bobbing and weaving. We did start out a little fast but quickly realized it and adjusted our speed. We made it to mile one in 9:08. A little fast for this early. We adjusted some more and ran mile 2 in 9:22. Then my Garmin died!!! David kept us in check though. It was really hard for me not to be able to keep an eye on my pace and I am sure I drove David crazy asking him ”How we doing on pace?”.
I was feeling great.
I had run this marathon as my first in 2006, but didn’t remember much of the course. David, on the other hand, knew exactly what was coming and kept me abreast of what laid ahead.
One of the things I like about this race is the way it has loops. You meet runners going the other direction several times. I got dizzy scanning the crowds looking for people I knew. We did see Ronnie and Amy once.
We walked the water stops to drink and took our Gu every 5-6 miles. I stayed away from a Accelerade.
I heard someone yell my name then David’s. It was Brent and Rae.
Jill came up from behind us and ran with us for about half a mile before she dropped back.
We made it to the levee, I remembered how I felt at that point in 06 and was surprised how great I still felt. I could tell David was starting to struggle because he wasn’t talking much.
We ran off the levee and around past the convent. The nuns were out cheering and they had ”holy water” at their water stop. We got a drink of that.
We continued running and then David told me I was going to have to go on without him.
Now I was running naked. I had to check the clocks at every mile marker, add 12, and check my pace band to make sure I was still on track.
I saw Lana’s dad at mile 20 and could not think of his name, I was like “Hi, Mr. ummmmm”. My brain was not functioning and all the math every mile was as much as I could handle. Lana cheered and asked if I needed anything. I told her I was fine and kept on going. It was really boost to have them cheer for me.
I saw Rae and Brent again still cheering. Another boost.
My mouth was starting to get dry and I didn’t want to drink too much and just have it slosh in my stomach, so I chewed a piece of gum. That did the trick.
I entered the park for the final loop. I remembered this part of the course from last time, I was in SERIOUS pain that time. I was hurting this time but knew I was on track and that kept me running. I saw Holly J and Heather right at the 23 marker and was talking to them so missed the clock. I hated missing the chance to check my pace.
I made it to mile 24 and think I must have done the math wrong because I thought I was behind and not going to make it. I was disappointed. I tried to pick up the pace but just didn’t have anything left.
I saw Lana and Holly entering the park as I was leaving. Then I saw David and he yelled 3:45. It took my brain a minute to realize first what he was telling me and then to compute that I was still on track.
I made it to mile 25, did the math and knew I was still on track. I wanted to walk so bad. My legs HURT but I knew I didn’t have enough of a cushion to allow even a brief break. I didn’t even stop for water at the last two stops because I was afraid if I slowed down I would never get moving again.
I was down to my last mile. The crowd was cheering “Just around the bend is the finish chute”.
I made the turn and could see the clock. I knew I needed a 4:12:35 for a sub 4.
I pushed with everything I had left and crossed the line with the clock reading 4:10:something. I cried. I found out later that my offical time was 3:57:36.
I got a bottle of water and called Ronnie. He had just missed me crossing. I got my metal and kissed it. Got a space blanket and went to have my chip removed. I couldn’t even lift my foot.
I got my picture made and got some food. I wasn’t hungry but tried to eat something.
I saw Heather sitting at the “No re-entry” point. She went sub 4 too.
I left the finishers area and found Ronnie, Amy and Mary Beth. All had great halfs.
Mary Beth, Amy and me
Ronnie, me, Mary Beth and AmyWe found the free beer tent and got our dixie cup of beer, then sent Ronnie to buy a real cup of beer.
We enjoyed some beer, music, and sun shine. We saw Lana (who had a great half as Brain), Lisa, and Holly. Holly had some stomach issues on the course but still rocked out a great first marathon.
We couldn’t stay for long since we had to get home and pick up the kids.
I am so happy to have that monkey off my back. And to do it at “home” and on the same course as my first made it even sweeter.
When I called my dad with the news, he was happy for me and said "Now all you have to do is finish that Ironman and then you can be normal again”. LOL, I don’t know that I will ever be normal.
Saturday, April 26, 2008
Michele
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Friday, April 25, 2008
Ready, Set.....
I am sitting on go.
I have done the training (again), I have rested, and now I am ready to run. I still don't know if I have a sub 4 in me but I am going to leave it all out there. I am 23 pounds lighter then Huntsville and 11 pounds lighter then Birmingham. Will that make a difference? I don't know, but it can't hurt.
I did my last 3 mile pace run yesterday. Funny how when I only have to run 3 miles it seems that I couldn't run a step more. Otherwise, it went well and on pace.
Then Amy and I went to the expo yesterday afternoon and picked up our packets. We didn't get to spend a lot of time there but I did get a cool new shirt to wear for race. I know you aren't suppose to do anything new for a race but it has worked for me in the past. Memphis I wore new shoes, tights, shirt, and socks.
I have everything packed.
including a garbage bag. The forcast still had rain in it
We are going out for pasta tonight to get good and carb loaded. Then I hope to get to bed early. 3am is going to come mighty early tomorrow.
Good luck to everyone running tomorrow. I am counting on David getting a PR and pulling me along.
My hubby will be there doing the half. He hasn't been running so it should be interesting. Wonder if I should bump up his life insurance?!?
Tim, Lee and Heather are all super fast and I know they are going to PR. Hope they save some beer for me at the finish line.
Holly is going to do awesome at her first marathon and Amy and Mary Beth at their first half.
Mike and Lana are doing the half as a training run as they prepare to head down to Panama City in 2 weeks.
Lisa is running the half and so is David's daughter, Amy.
Patrick is running too I just don't know which race.
It is going to be a fun time, sub 4 or not!!!
I have done the training (again), I have rested, and now I am ready to run. I still don't know if I have a sub 4 in me but I am going to leave it all out there. I am 23 pounds lighter then Huntsville and 11 pounds lighter then Birmingham. Will that make a difference? I don't know, but it can't hurt.
I did my last 3 mile pace run yesterday. Funny how when I only have to run 3 miles it seems that I couldn't run a step more. Otherwise, it went well and on pace.
Then Amy and I went to the expo yesterday afternoon and picked up our packets. We didn't get to spend a lot of time there but I did get a cool new shirt to wear for race. I know you aren't suppose to do anything new for a race but it has worked for me in the past. Memphis I wore new shoes, tights, shirt, and socks.
I have everything packed.
including a garbage bag. The forcast still had rain in it
We are going out for pasta tonight to get good and carb loaded. Then I hope to get to bed early. 3am is going to come mighty early tomorrow.
Good luck to everyone running tomorrow. I am counting on David getting a PR and pulling me along.
My hubby will be there doing the half. He hasn't been running so it should be interesting. Wonder if I should bump up his life insurance?!?
Tim, Lee and Heather are all super fast and I know they are going to PR. Hope they save some beer for me at the finish line.
Holly is going to do awesome at her first marathon and Amy and Mary Beth at their first half.
Mike and Lana are doing the half as a training run as they prepare to head down to Panama City in 2 weeks.
Lisa is running the half and so is David's daughter, Amy.
Patrick is running too I just don't know which race.
It is going to be a fun time, sub 4 or not!!!
Tuesday, April 22, 2008
Ahhhhh-Taper
I am lovin’ this taper!!!
I have slept EVERY morning until 6:00. Sure beats that 4:00am alarm.
I rested on Saturday. My friend Dawn was in Nashville with her family so we went up to go out to eat with them. My diet went right out the window that night with fries and ice cream. Not good taper food.
Sunday I was not at all in the mood to ride. Getting lazy quick. But I told myself I could eat Fig Newtons if I rode. It was only a 2:30 ride and didn’t really warrant cookies but it got me out there. I ended up with 43.48 miles in 2:25:54 and those cookies sure were good.
Monday was a rest day and my body fat test. I have really been looking forward to this test as a true measure of how I am doing with this diet. My last test was June 2007 and I was at a 26.2% body fat. I went into the test knowing that I had made am improvement. Imagine my disappointment when I found out that my new body comp is 23.7% fat. A loss of only 2.5%. AND of the 19 pounds I lost between test, 10.8 pounds were of lean mass while only 8.2 pounds were fat mass. Lots of room for improvement still.
Today was speedwork. 6 x 400 with 400 RI. I did a 1 mile warm up then picked it up for my 400s. Maybe taper is helping because I had a great run. 400s were at 7:26, 7:04, 7:15, 6:41, 7:01 and 6:34 pace. I ran a total of 5 miles (with warm up, cool down and rest intervals) in 46:06, 9:14 pace.
Tomorrow I rest (sleep until 6:00 again) then Thursday I have my last 3 miles at pace.
The weather forecast isn’t looking any better for Saturday. I really don’t want to run in the rain.
I have slept EVERY morning until 6:00. Sure beats that 4:00am alarm.
I rested on Saturday. My friend Dawn was in Nashville with her family so we went up to go out to eat with them. My diet went right out the window that night with fries and ice cream. Not good taper food.
Sunday I was not at all in the mood to ride. Getting lazy quick. But I told myself I could eat Fig Newtons if I rode. It was only a 2:30 ride and didn’t really warrant cookies but it got me out there. I ended up with 43.48 miles in 2:25:54 and those cookies sure were good.
Monday was a rest day and my body fat test. I have really been looking forward to this test as a true measure of how I am doing with this diet. My last test was June 2007 and I was at a 26.2% body fat. I went into the test knowing that I had made am improvement. Imagine my disappointment when I found out that my new body comp is 23.7% fat. A loss of only 2.5%. AND of the 19 pounds I lost between test, 10.8 pounds were of lean mass while only 8.2 pounds were fat mass. Lots of room for improvement still.
Today was speedwork. 6 x 400 with 400 RI. I did a 1 mile warm up then picked it up for my 400s. Maybe taper is helping because I had a great run. 400s were at 7:26, 7:04, 7:15, 6:41, 7:01 and 6:34 pace. I ran a total of 5 miles (with warm up, cool down and rest intervals) in 46:06, 9:14 pace.
Tomorrow I rest (sleep until 6:00 again) then Thursday I have my last 3 miles at pace.
The weather forecast isn’t looking any better for Saturday. I really don’t want to run in the rain.
Friday, April 18, 2008
Taper Week One - DONE
With a week to go until race day it's time to start checking the weather...
Not really what I was hoping for but I got a PR at Tom King in the rain so maybe.
Taper has been going well. I haven't been getting enough sleep but I have cut back on the training.
Monday was speedwork. I was suppose to swim too but I skipped it. Tuesday was an hour on the trainer. Wednesday a tempo run. Thursday another hour on the trainer and today was my last longer run.
Next week will be all about rest.
I am having a body fat test on Monday. I hope to see much improvement over my last one
Not really what I was hoping for but I got a PR at Tom King in the rain so maybe.
Taper has been going well. I haven't been getting enough sleep but I have cut back on the training.
Monday was speedwork. I was suppose to swim too but I skipped it. Tuesday was an hour on the trainer. Wednesday a tempo run. Thursday another hour on the trainer and today was my last longer run.
Next week will be all about rest.
I am having a body fat test on Monday. I hope to see much improvement over my last one
Sunday, April 13, 2008
It's Taper Time
Had my last hard workouts and now it is time to rest up and get ready to race.
I am kicking my taper off today with a rest day. I will do the Ab Ripper X DVD in a little while but that is it, no swimming, bike or running today!!!!
Thursday I did an easy 45 minute trainer ride. I used the Softride training DVD and didn't push it too hard. Then I did ab ripper.
The weather forecast wasn't looking good for Friday so I decided to wait until after dropping the kids off to school to go for my run in case I had to do it inside. Turns out it didn't rain until about 1:30 that afternoon but the wind was tough. I ran 13 miles of hills with a PMP goal. I ran into the wind on the way out and think I fought it too hard. I ran out of steam on the way back and ended up with a 9:11 pace overall. So close. After the run I had a 1500 yard swim. I took it nice a slow and was really trying to focus on catching the water with my pull.
Saturday's plan called for a 4:30 ride with a 0:15 run off. I waited on Ronnie to get home from golf and headed out about 1:30. It was a beautiful sunny day, about 60 degrees, and 17 mph winds that gusted up to 29 mph. Despite the wind, I had a great ride, I dare to say my best ever. I stopped after an hour and ate 3 Fig Newtons and drank some water. i was riding into the wind at the time and was really looking forward to making a turn. When I finally had the wind at my back, I was able to coast at 17-20 mph (can't do that on a trainer). The cross winds were almost as bad as the head wind and those gusts made it a fight to keep my bike on the road. I stopped again at 2 and 3 hours for cookie breaks. At 4 hours I was riding into the wind and didn't have a good place to pull over so I ate my cookies while riding. At this point I was close to home and had to figure out home to get in my last 20 minutes. I did one more loop of Pomroy. I was racing the clock to make it home by the 4:30 mark. I didn't make it. 4:34. 74.77 miles. 16.4 mph average speed. I never claimed to be fast.
I got off the bike and changed shoes. The first few steps of the run hurt. I felt like I was barely getting one foot in front of the other. I glanced at my Garmin and it said "Pace-8:30" I just laughed, there was no way I was running 8:30, I was just shuffling along. I got to one mile and sure enough 8:30. Wow, I could actually have a great run off the bike. I looped back toward home (still fighting the wind) and got in 1.79 miles for an 8:27 pace.
I took and ice bath, drank a Mike's hard lemonade and then went out for Mexican. Ahhh taper time!!!!!
I am kicking my taper off today with a rest day. I will do the Ab Ripper X DVD in a little while but that is it, no swimming, bike or running today!!!!
Thursday I did an easy 45 minute trainer ride. I used the Softride training DVD and didn't push it too hard. Then I did ab ripper.
The weather forecast wasn't looking good for Friday so I decided to wait until after dropping the kids off to school to go for my run in case I had to do it inside. Turns out it didn't rain until about 1:30 that afternoon but the wind was tough. I ran 13 miles of hills with a PMP goal. I ran into the wind on the way out and think I fought it too hard. I ran out of steam on the way back and ended up with a 9:11 pace overall. So close. After the run I had a 1500 yard swim. I took it nice a slow and was really trying to focus on catching the water with my pull.
Saturday's plan called for a 4:30 ride with a 0:15 run off. I waited on Ronnie to get home from golf and headed out about 1:30. It was a beautiful sunny day, about 60 degrees, and 17 mph winds that gusted up to 29 mph. Despite the wind, I had a great ride, I dare to say my best ever. I stopped after an hour and ate 3 Fig Newtons and drank some water. i was riding into the wind at the time and was really looking forward to making a turn. When I finally had the wind at my back, I was able to coast at 17-20 mph (can't do that on a trainer). The cross winds were almost as bad as the head wind and those gusts made it a fight to keep my bike on the road. I stopped again at 2 and 3 hours for cookie breaks. At 4 hours I was riding into the wind and didn't have a good place to pull over so I ate my cookies while riding. At this point I was close to home and had to figure out home to get in my last 20 minutes. I did one more loop of Pomroy. I was racing the clock to make it home by the 4:30 mark. I didn't make it. 4:34. 74.77 miles. 16.4 mph average speed. I never claimed to be fast.
I got off the bike and changed shoes. The first few steps of the run hurt. I felt like I was barely getting one foot in front of the other. I glanced at my Garmin and it said "Pace-8:30" I just laughed, there was no way I was running 8:30, I was just shuffling along. I got to one mile and sure enough 8:30. Wow, I could actually have a great run off the bike. I looped back toward home (still fighting the wind) and got in 1.79 miles for an 8:27 pace.
I took and ice bath, drank a Mike's hard lemonade and then went out for Mexican. Ahhh taper time!!!!!
Wednesday, April 09, 2008
Running and Riding but not Swimming
Yesterday's 5 mile tempo run went great. My goal was 8:23 and I made 8:19!!
Then I got my hair done and started to feel not so great.
I ate lunch and waited to see how my stomach was going to act.
I waited until about 1:00. I went back and forth about inside vs outside and ended up outside and just hoped my stomach wouldn't act up. It was pretty windy but the sun was out and it sure was nice to be on the road.
By the time I got the kids from school, my stomach was very upset.
After a long evening of being sick, I decided to skip this morning 1000 yard swim.
I am still debating doing the strength training but leaning toward just resting. I have a ride tomorrow that I think is more important.
Then I got my hair done and started to feel not so great.
I ate lunch and waited to see how my stomach was going to act.
I waited until about 1:00. I went back and forth about inside vs outside and ended up outside and just hoped my stomach wouldn't act up. It was pretty windy but the sun was out and it sure was nice to be on the road.
By the time I got the kids from school, my stomach was very upset.
After a long evening of being sick, I decided to skip this morning 1000 yard swim.
I am still debating doing the strength training but leaning toward just resting. I have a ride tomorrow that I think is more important.
Monday, April 07, 2008
No Time to Post
I don't know where all my time is going but I don't seem to have any left to post. So this is going to be quick.
Saturday I did my first 100k ride, The Dogwood 100k. My first attempt at one in '06 ended badly. This one went just fine, other then the fact that is was cold, foggy, and wet, not my favorite riding conditions. But is was outside riding for a change.
After the ride I did a 0:30 run off.
Sunday was a 2400 yard swim. I had to force myself to the pool and almost talked myself out of it right up to the point when I was standing on the pool deck and discovered how cold the water felt. I got it done and it actually was one of my better swims.
Today was 1:20 on the trainer. I didn't push the pace as hard as I should have but I spent the time in the saddle and worked up a good sweat.
Tomorrow I have a tempo run and an hour ride. I am going to run in the morning, get my hair done, then go back out on the bike. It is suppose to be nice, maybe I will get a little tan.
Saturday I did my first 100k ride, The Dogwood 100k. My first attempt at one in '06 ended badly. This one went just fine, other then the fact that is was cold, foggy, and wet, not my favorite riding conditions. But is was outside riding for a change.
After the ride I did a 0:30 run off.
Sunday was a 2400 yard swim. I had to force myself to the pool and almost talked myself out of it right up to the point when I was standing on the pool deck and discovered how cold the water felt. I got it done and it actually was one of my better swims.
Today was 1:20 on the trainer. I didn't push the pace as hard as I should have but I spent the time in the saddle and worked up a good sweat.
Tomorrow I have a tempo run and an hour ride. I am going to run in the morning, get my hair done, then go back out on the bike. It is suppose to be nice, maybe I will get a little tan.
Friday, April 04, 2008
Friday=Long Run=Rain AGAIN!!!!!
I checked the forecast last night before going to bed and it wasn't looking good. "Scattered t-storms". But I was determined to get this last long run done outside and I had to get it done early before Ronnie left for work. So I set the alarm for 4:30 and prayed the rain would hold off.
At 4:30 when the alarm went off I was greeted with silence, once I turned off the buzzing clock. Yes!!!! I got dressed, ate 3 shot bloks, and hit the road.
I had the Tac and Bigun show downloaded on my ipod and was feeling good. Problem was the wind. I couldn't hear half the podcast because the wind was so loud blowing in my ears. It started to sprinkle after about 2 miles and again after about 8 but quickly stopped each time. The podcast ended just before I reached th halfway point so I hit play again and caught most of the parts I had missed due to the wind. The wind was still blowing so I was still not able to hear all of it.
After 16 mile the downpour started. I was close to home and wondering where to run the last 4 miles or even if I should. I did my usual loops and toughed it out.
I arived home, dripping wet, after 3:11:30, 9:35 pace right on target!!
At 4:30 when the alarm went off I was greeted with silence, once I turned off the buzzing clock. Yes!!!! I got dressed, ate 3 shot bloks, and hit the road.
I had the Tac and Bigun show downloaded on my ipod and was feeling good. Problem was the wind. I couldn't hear half the podcast because the wind was so loud blowing in my ears. It started to sprinkle after about 2 miles and again after about 8 but quickly stopped each time. The podcast ended just before I reached th halfway point so I hit play again and caught most of the parts I had missed due to the wind. The wind was still blowing so I was still not able to hear all of it.
After 16 mile the downpour started. I was close to home and wondering where to run the last 4 miles or even if I should. I did my usual loops and toughed it out.
I arived home, dripping wet, after 3:11:30, 9:35 pace right on target!!
Thursday, April 03, 2008
Unscheduled Rest
I guess it takes an unscheduled rest day to get me to post.
I have been crazy busy. It is Spring Break for the kids so I worked two long days instead of my normal 3 days. Today we are going to do "something fun". I have not been told what that is yet, but since it is raining, I am guessing it will be something inside.
So about this unscheduled rest day...the BT training plan calls for a 1:15 easy spin on the bike but FIRST has my last 20 miler on tap tomorrow. So....after a hard week, I am resting today to prepare.
And it has been a hard week.
Thursday was a 1:15 easy spin on the bike
Friday 15 miles at PMP+10. I almost made it before the rain started. I got soaked the last mile. The wind was horrible the entire run. And I didn't make pace. 2:19:54, 9:20 pace. So close!!!!
Saturday I did 2:20 on my trainer using my Pedaling Strength DVD.
Sunday back on the trainer for 0:45 using No Slackers DVD. Then I did the P90X Ab ripper DVD.
Monday more rain so I did my 10 x 400s on the treadmill. I was really happy how they went. I had a lot more control over my speed. I ran the 400s at 7:03 pace and jogged the 400 RI at 10:48 pace. Then I hit the pool for a nice LONG swim, 3500 yards!!!
Tuesday morning I did 1:30 on the trainer using Pedaling Strength DVD and that evening I did my strength workout and ab ripper DVD.
Wednesday was 8 miles at PMP. I saw Tim and Lee in the parking lot. They invited me to run 8 @ 8 with them. I passed. I got my 8 miles done in 1:13:05, 9:08 pace. I really felt the weight training in my legs again but hit pace this time. After the run, it was off to the pool for 2800 yards.
So today is all about resting and getting ready for my last long run. I am going to do the ab ripper DVD in a little bit but that is all.
The other big thing going on with me is my diet. I hit the 20 pound mark this week. The body fat testing guy is coming back the 21st and I am hoping for much improved results.
Finally, I am going to be better about posting and commenting this week. I am reading your blogs but usually on the fly and my comments would be so full of typos they wouldn't make any sense.
I have been crazy busy. It is Spring Break for the kids so I worked two long days instead of my normal 3 days. Today we are going to do "something fun". I have not been told what that is yet, but since it is raining, I am guessing it will be something inside.
So about this unscheduled rest day...the BT training plan calls for a 1:15 easy spin on the bike but FIRST has my last 20 miler on tap tomorrow. So....after a hard week, I am resting today to prepare.
And it has been a hard week.
Thursday was a 1:15 easy spin on the bike
Friday 15 miles at PMP+10. I almost made it before the rain started. I got soaked the last mile. The wind was horrible the entire run. And I didn't make pace. 2:19:54, 9:20 pace. So close!!!!
Saturday I did 2:20 on my trainer using my Pedaling Strength DVD.
Sunday back on the trainer for 0:45 using No Slackers DVD. Then I did the P90X Ab ripper DVD.
Monday more rain so I did my 10 x 400s on the treadmill. I was really happy how they went. I had a lot more control over my speed. I ran the 400s at 7:03 pace and jogged the 400 RI at 10:48 pace. Then I hit the pool for a nice LONG swim, 3500 yards!!!
Tuesday morning I did 1:30 on the trainer using Pedaling Strength DVD and that evening I did my strength workout and ab ripper DVD.
Wednesday was 8 miles at PMP. I saw Tim and Lee in the parking lot. They invited me to run 8 @ 8 with them. I passed. I got my 8 miles done in 1:13:05, 9:08 pace. I really felt the weight training in my legs again but hit pace this time. After the run, it was off to the pool for 2800 yards.
So today is all about resting and getting ready for my last long run. I am going to do the ab ripper DVD in a little bit but that is all.
The other big thing going on with me is my diet. I hit the 20 pound mark this week. The body fat testing guy is coming back the 21st and I am hoping for much improved results.
Finally, I am going to be better about posting and commenting this week. I am reading your blogs but usually on the fly and my comments would be so full of typos they wouldn't make any sense.
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