Week 11 of The Plan

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

Training Goes On

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

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

Tom King Half Marathon

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

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



Lisa, David, and me

Great day for racing
Michele

4 for 6

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

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

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

Another Long Run Friday

Buzzzzzzzzzzzzzzzzz

Splat, Splat, Splat

Grrrrrrrrrrrrrrrrrr

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

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

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

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

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

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

Flexible

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

Long Weekend

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

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

Just typing it make me tired all over.

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

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

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

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

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

Techno Challenged

Hey guys, hoping someone out there can help me out. I tried to down load a couple of pod casts and am having trouble.

First, Tac and Bigun. I got Episodes 1 and 3 but 2 and 4 downloaded in a different format and my MP3 player doesn’t play it. How can I get them in MP3 format??

Second, Steve Runner has a pod cast about the FIRST program (#132). I am dying to hear it since that is the plan I am using. When I download it I only get the intro. Has anyone else been able to download it?

Thanks TacBoy 'n Bigun

I had a 3 hour bike on schedule for Saturday. It was too cold to ride outside so I put my bike on the trainer and downloaded all 4 episodes of TacBoy ‘n Bigun. For some reason only episode 1 and 3 made it on my MP3 player, but that provided me with entertainment for my first two hours. Thanks guys. And now I have #2 and #4 to listen to on my 18 mile run Friday.
I did manage to finish out the ride watching TV for that last hour. I ended up with 48.74 miles of riding to nowhere.

Yesterday was a scheduled rest day but I knew there was no way I would get both a run and swim in this morning. So I swam 2500 yards yesterday and saved my speed work for this morning.

About that speed work. I am not very speedy on a cold, dark, Monday morning. I did all 12x400’s but a few of them (three) were over 8:00 pace. The others I am calling good.

Running In the Rain

I have run in the rain dozens of times and not melted once. But there is something about starting out in the rain that I just can’t do. So when I hear rain outside, I reset the alarm and go back to sleep. I don’t hate running in the rain. Yeah, sure I would rather run when it is not raining. But then I would rather not run in the freezing cold or the blazing heat. If I start limiting the days I run to only the perfect running days, I won’t get much running in.

So last night I checked the forecast and it was calling for rain this morning but I was hoping they were wrong. I had a 13 miler and in order to get it done before work I needed to start at 4:00am. I set my alarm for 3:45 and set out running clothes.

3:45 this morning I hear the rain. I cuss a few choice words and reset my alarm for 6:00. Then I just laid there trying to figure out how I could go to the Rec center when they opened at 5, run 13 miles, drive home, get the kids ready for school, and still get to work on time. But I just don’t run that fast. By 4:30 I didn’t hear rain. I jumped out of bed, changed, and was out the door in a flash.

I made it 7 miles before the rain started again. By mile 12 it was a downpour with the wind blowing the rain sideways. I was 100 yards from my house, my nice dry house, but I made that last loop of my neighborhood, 13 miles in 2:00:27. 9:16 pace right on target.

I was running late due to the late start and had to rush everyone along. If I would have just got up the first time, I would have still had to run in the rain but I wouldn’t have had the stress of rushing everyone out the door this morning. Maybe next time I will just get it done.

No Speed

Today my FIRST program called for speed work. After the way my legs felt on Saturday’s run, I decided that speedwork was not the best idea.
My half iron program called for 1700 yard swim and 45 minute run. PERFECT.
So I got up at 4:30 this morning and headed to the Rec Center. First I ran 7 miles at a 9:30 pace (definitely not speed work) then I swam 1750 yards. Today’s swim was over a minute faster then yesterdays 1750 yards. Now granted yesterday’s swim was one of my slowest, but the fact that I could swim faster today after running makes me feel like I am recovered. Good thing, I have a very busy week including a 13 mile run and a 3 hour ride. Sure hope the weather forecast holds, I would much rather do that 3 hours on the road then the trainer.

First Run

Today was my first run since the marathon. I didn't think I was going to make it. My legs have felt fine all week but boy did they scream during that first mile. I tried to take the less flat route, preparing for CMM. My half iron program called for 1:30 run. I ran 9 miles in 1:27 and called that close enough.

I have not spent the week eating bon bons.
Ok maybe one or two on Monday, but Tuesday I hit the pool. 2500 yards.
Wednesday was the No Slackers Spinervals DVD, Thursday back at the pool for 3500 yard and then back on the bike Friday for 1:30 of the Tough Love Spinervals.

Tomorrow my schedule has a rest day but I think I am going to swim. I need the pratice. Plus I am in a month long tri challange and the only thing I haven't met the goal in is the swim.

The Voice of Reason

I have thought about it and thought about it. But in the end I have decided NOT to go to New Orleans. I just can’t justify spending that kind of money when there is going to be a marathon here in April, that I got a $15 off coupon code for in B’ham. Plus New Orleans would be a fly down Saturday morning and fly home Sunday night trip, alone. Country Music is here. I will know people, have friends, and if David can stand running with me for that long again, have a running partner. Sure CMM isn’t “flat and fast” but I will just continue training hills and maybe I will be ready. It seems fitting the CMM was my first marathon, it should be the one I break 4 hours on too.
So, I am going to figure out how many weeks I have, where that puts me in the FIRST program, and how I am going to fit half iron training in too.

Mercedes Marathon

I drove down to Birmingham Saturday afternoon and meet up with David and his wife at the expo. After the quick tour of the offerings, we went back to the hotel.

We meet back up for dinner at 5:15. I had a great meal at Macaroni Grill that got me good and carb loaded.

I enjoyed the quite of my hotel room then got to bed early. Unfortunately, I had some partiers staying across the hall. They slammed their door from midnight until 3am. I don’t know why they had to go in and out so much.

I got up early and ate some oatmeal, a boiled egg, and an apple. I managed to refrain from slamming my door multiple times for revenge. I got dressed and met David to walk over to the race start.

We got there in plenty of time and claimed a spot in the starting chute next to the fencing and just chilled until start time.

When they told us to line up, we got with the 4:15 pacer. She was super fun and paces just about every weekend. What a job. We hung with her for the first couple of miles then we got a little ahead. We had our plan and were sticking to it.

The first big hill came at about mile 5, a one mile long climb. It was long but not too steep. I still felt great at the top.

At the full/half split, we took at hard right and up a short steep climb. But then it was down, down, down hill. We made up a lot of time then.

After that we hit a paved running trail. It was mostly flat and about 2.5 miles long. A sub 4 was looking possible, we were a minute off target and feeling good still.

Then it was through a mall parking lot and we hit mile 16. Still feeling good and still on track for a sub 4.

Once we left the mall, we hit some neighborhoods that had rolling hills. It felt like we had a lot more up then down and my legs were really feeling it now. The sub 4 was slipping out of reach. I was hoping for a PR by that point.

The BIG HILL came at mile 21. It was a mile and a half climb. There were a lot of cars lined up to turn on the road so we had to run single file. When we finally got past the cars and David was back next to me, I told him I couldn’t make. We walked a few yards then started right back running. There was a cop and I asked if that was the top, he said just right around the curve. He meant curves and finally we were at the top. The downhill was steep and this time it hurt. My legs were screaming with each step but I was letting gravity do as much work as possible.

At the bottom of the hill, I still had 2.5 or 3 miles to go. It was basically flat but into the wind. I saw the chances of a PR slip out of reach too.

Mile 25 people were handing out beer. I knew I wasn’t going sub 4 and I wasn’t going to PR, so I took a beer. It was good. I headed off for my final 1.2.

They had a very long finish chute and just as I entered, the guy in front of me was joined by his ENTIRE family and everyone else he knew. I couldn’t get around them for my final kick. Not that it mattered by this point, 5 or 10 seconds couldn’t save me.

I got my super cool medal and finishers shirt, 2 orange slices, and a bottle of water.

David crossed the line just behind me with an awesome PR!!!

David and I got our picture made then went inside. David and his wife left soon after that and I went to the food and beer lines. I found the Manchester crew. They all did super awesome with PR’s all around.

I hung out for a little while then walked back to my car and made the long drive home. I thought about New Orleans the whole way. I am still trying to figure out how to make that trip work. I know that I am trained for a sub 4 now. I am afraid if I wait until after Ironman I will be starting over.

Official results are posted
10k-59:21
15k-1:27:21
25k-2:23:52
30k-2:52:59
final-4:07:45

10th of 32 in AG
342 overall

I Can't Stop Thinking About It

I got a flyer for this while in Birmingham. It is all I could think of on the 3 hour drive home.

They have extend on-line registration until the 13th.

Southwest Airline has cheap airfare.

Now I just gotta figure how to get my husband to go along with the idea!!!!!

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

Sleeping In Could Become Addictive

So, I was able to get Monday’s speed work done Monday evening. It was pretty windy and my splits made it very obvious when I was running into the wind and with the wind. But overall, I am happy with the run.

Yesterday, I slept in again. I did manage a 16-mile trainer ride at about noon, plus some abs.

This morning I got woke up at 4 by the storm. I did not reset my alarm, just hoped it would finish in the next hour and went back to sleep. Alarm went off at 5 and it was still raining. Now I could have gotten up and gone to the Rec center and run my 3 miles on the track or treadmill, but I went for the sleeping in option again. I will get those 3 miles in this afternoon/evening. That will be my last run before Birmingham!!!

Final Week

Well here it is, less then a week until my marathon. And what did I do this morning??? Slept in!! The alarm went off at 4:30, I heard rain. So I reset the clock for 6:00 and went back to sleep. Now I am going to have to get in my last speed work tonight and it is still raining!!! I just might do some shifting. Trainer ride tonight and speed work in the morning. Sounds better then trying to do speed work on the "walking track" at the Rec Center.

Yesterday we didn't have swim practice because of a meet. So I had to swim on my own. I did 3000 yards.

Saturday was a tri buddy's 50th b-day so we celebrated by doing a 50 minute run, 50 minute swim, and a 50 minute bike. We went a little long on the run and bike but had to get back. Ended up with 6 miles running, 1 mile swimming, and 18.5 miles riding. We had great weather and a lot of fun.

Friday was my last long run. I did 10 miles. Ran from my house up Cracker Barrel Hill and to the top of Jail Hill. Then I turned around and headed home. I think my pace was 9:05. That was my last hill run before Birmingham.

Thursday I did a very slow easy trainer ride while watching TV. Didn't want to wear out those legs.

This week I am not pushing too hard. Going to get in my last two runs, a trainer ride, and a swim. Then I am taking Friday and Saturday OFF!!! I don't have big hopes for Birmingham but no point going there with tired legs.

I Look Like a 9 year Old Boy

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

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

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

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