Slacking

You would think after a weekend of no training that I would have been chomping at the bit, ready to run this morning. But I wasn't. Another night of fitfully sleeping and I was still exhausted when the alarm went off at 4. I got up anyway and started my run. I did the 1 mile warm up and started the first (of 3) 1 mile interval. I realized right away that I HAD to go. So I took the short loop home and ran all the way inside. 1.88 total miles.
Now, I know I could have gone back out and finished the run. But I was just so dang tired. I got back in bed and reset my alarm for 6:30 deciding to skip the swim too.
I got some good z's and feel better now. Still don't see getting either the run or swim done today but maybe I will be fresh and ready for everything else this week.

Here are some pics from the Spelunking trip.

Box test, everyone had to crawl through this box. If you didn't fit, you didn't go.
The first tour was just basically a hick out lots of stairs looking around the cave. Very wide open.


The second tour is when things got really fun. We got to crawl on our bellies, trudge through mud, and walk a balance beam.



Bryce was asleep in seconds. Casey took a little longer but still slept good. I didn't sleep as good. lots of snoring, talking and flash lights.

Grouting and Spelunking

ok, I did NOTHING that either plan called for this weekend.
This merging of plans...the FIRST plan has the long run on Friday while the Beginner Triathlete Plan has a long bike on Friday. To this point I have done my long run on Friday and turned around and done the ride (on the trainer) on Saturday.
This weekend was BEAUTIFUL. I knew that a group was riding this Saturday. I had a 4 hour ride scheduled, oh I wanted to hit the open road and RIDE. But we had tile to grout. So...I skipped the ride and got some tile done. Man that is some hard work.
We worked on the floor until it was time to leave for Cumberland Caverns. Boy Scout trip. I have wanted to go spelunking for years. I had boss that took his daughters one weekend and talked about it at work. I put in on my bucket list at that point.
So, enter boy scouts and a spelunking trip and I was there!!!
The trip was a blast. I posted the pics on facebook and if I hadn't had so much wine would post them there. Make me a Friend and you can see them.
speedwork and a swim is going to hurt tomorrowm

New Orleans Update

I forgot to mention that Thursday they posted swim start times for New Orleans 70.3
I was really bummed to find out that I will be going out in the last wave. A full hour and 28 minutes after the first wave goes out. But then yesterday the other new podcast I listened to(can't remember the name offhand) talked about the Legal Draft. He said that while passing you actually are legally drafting for 10-15 seconds and therefore using less effort. In the example he gave, a rider passing 100 groups of people would gain 2 minutes. So maybe starting at the end isn't such a bad thing. You know I prefer to chase then be chased anyway. If only I didn't have to worry about how hot it will be by the time I start the run.

First 20 for Flying Pig

Last night I downloaded some podcasts to get ready for my long run today. Phedippidations was the only one of my normal podcasts to have something new, so I had to go out on a limb and try some new stuff.
I got up at 6 this morning, not because I had to but because Ronnie's alarm clock went off. He is a snoozer so I knew that the clock would be buzzing every nine minutes for the next half hour. I wasn't going to get anymore sleep, might as well get up.
I made a good breakfast, got the kids up and ready, and got dressed to run. I dropped the kids off at school and saw that according to my car it was 37 degrees. I thought I might be over dressed but HATE to be cold so just went with it.
The plan called for 20 miles at PMP + 45-60 seconds.
I had no planned route so I just turned on my ipod to one of the new podcasts I had found, Running with the Pack, and took off. I felt good and really enjoyed running in the sun. I took Sharkies and 6 oz of water with me and this time I ate them.
I did almost trip over a couple of dogs that got right on my heels but never barked. Otherwise, it was an uneventful run. I got really tired at the end and couldn't wait to be done. I ran out of water with 2 miles still to go. I am not use to running in the "heat" so forgot how much fluid I really needed.
I had to make one last loop of my neighborhood, passing my house, to get the mileage. that was hard. I was hot and tired and so ready to be done I actually thought for a few seconds that 19 was good enough. But I finished it out.
20 miles in 3:13:32, 9:41 pace. That makes the BQ PMP+ pace.
After my run, I finished laying the tile. Ronnie had gotten them all cut last night so I got them stuck down today. Now we are ready to grout!!!
Now I am enjoying a recovery beer and think we are going to Wingers for dinner.

Scale-a-holic

Not very many people know this about me, but I am a Scale-a-holic. I don't mean that I weigh myself everyday but that I weigh myself several times a day. First thing when I get up in the morning I pee, strip, and weigh myself. That is my "official" weight of the day and gets recorded in my training log. But then I weigh myself again after I workout, after my shower, when I change after work, before bed...basically anytime I find myself in the bathroom I hop on the scale. I don't know why? It's not like I do anything different based on the number reported on the scale. I guess it is just that I am a numbers person. I can't run without my Garmin. I can't ride without my bike computer. I can't swim without a watch. And all these numbers get recorded in my training log.
Well, last Tuesday I got up, peed, striped and hopped on the scale. I did my trainer ride, striped, and hopped on the scale again. I was down two pounds. Then I took a shower and hopped on the scale again. I lost 17 pounds. I almost got back in the shower to see if I could drop 17 more!!
I changed the battery but it was still off so I ended up having to buy a new scale. I am back in business. It was tough those few days without my scale.
Between hopping on and off the scale, I have managed to get some good workouts in this week.
Saturday was a 2 hour trainer ride. I was concerned how I would feel after Friday's long run. But I popped in a movie and turned the pedals. I finished with 33.5 miles and felt pretty good.
Now Sunday is a whole different story. I got up and scrubbed all the new tile on my hands and knees trying to get off any mortar. (We are almost ready to grout and be done with this project!) Then we cleaned out the garage so that we could get the cars back in there. So by Sunday night all I felt like was beer, popcorn and Super Bowl.
Monday I got up at 4:00. (peed and weighed). I had my sports bra on before I heard the rain on the skylight. I went out the back door to determine if I could still run. It wasn't raining that hard and it wasn't that cold but I went back to bed anyway. I got up again at 5 and went to the pool. I got in 3000 of the 4000 yards the plan called for before I ran out of time. I dreaded the run all day and finally got around to it after putting the kids to bed. 10 minute warm up, 5 x 1k with 400 RI, and 10 minute cool down. The intervals I ran at 7:47, 7:24, 7:25, 7:27 and 7:29.
Tuesday morning came early. i felt like I had just finished running and now I had to do intervals on the bike. After a 10 minute easy warm up I did 6 x (5 minutes hard/3 minutes easy) and a 10 minute cool down. Got in 20 miles.
I debated when to run today. The forecast was for COLD and around here you never know if that means school closings. So i went ahead and got up at 5:30 for my 6 mile tempo run. After the 1 mile warm up, I picked it up to mid-tempo pace (I thought). First tempo mile came in at 8:10 (goal was 8:23). I thought "Hmmm, that was hard but I only have 3 more let's see if I can hold this pace". Knocked out the next 3 in 8:05, 8:09, and 8:02. I was done after that and enjoyed my slow 10:08 mile jog home. I got the kids off to school then went to toning class at the Rec Center. With every squat my legs screamed and she loves squats.
Tonight is swim class and I hope to be able to make it out to Wingers with the crew afterwards.
Thankfully tomorrow is a rest day. But then Friday is my first 20 miler of this schedule. I hope to be able to do it during daylight this week.

Long Run-Done

Alarm went off at 3:30 and it took me 2 minutes to get out of bed. I got dressed, ate a banana, and headed out the door.
The plan was 17 miles at PMP +45 seconds. I started very slow (it was early and cold) but picked it up later. I just didn't pick it up enough and ended up with a 9:49 pace. That does meet the sub 4 PMP + 45, but not the BQ+. Oh well, not stressing over it. Hope I can BQ at the Pig but still have Vegas in my back pocket too.
It was cloudy this morning so therefore it was also VERY dark. At one point I was just praying that I wouldn't run off the road into the ditch. I couldn't see anything. It's just a good thing I run these roads as often as I do and know them so well.
After the run I felt bad. I ate another banana and a bowl of oatmeal, showered, then drank a protein shake. I started to feel better after that. I drank a liter of Mandarin Orange Sparkling Water and felt fine again.
I had 6 oz of water and Sharkies with me on the run but while running I felt fine and didn't want to eat them. I know it is stupid but I have been really struggling with these extra pounds I put on after the race and just kept thinking of those Sharkies as extra calories I didn't need.
While running I listened to an older Runner's Roundtable Podcast. They had a lady on there that had lost over 100 pounds. She was talking about finding the balance between calories burned and calories cumsumed. I sure wish I could find my balance.

Catching Up

It's been a week again so now I gotta try and play catch up.
So here is goes...
Last Friday was my long run. Goal was PMP + 45 seconds. I ran the 15 miles in 2:23:30. 30 lousy seconds OVER goal!!! Grrr, if I would have just checked that little dude on my Garmin I would have know he didn't have that much of a lead on me and I could have caught him. Oh well, that is for my BQ pace anyway and I still haven't decided if I am really going for the BQ at The Pig.
Then Saturday I rode the trainer for two and a half hours. Got in 43.45 miles. No land speed records broken but time in the saddle. I did a easy 20 minute run off afterwards. Then I got cleand up and we went to the Mach Tenn Winter Blues Party. Had a great time but drank too much so...
Sunday I did nothing. Skipped the hour and a half ride.
But all those extra carbs must have done me some good because Monday morning I got up early for speedwork and a swim. FIRST called for a ladder 1200, 1000, 800, 600, 400, and 200 all with 200 RI. I did the 10 minute warm up then started the first interval. 1200 at 7:53 pace. I walked VERY slowly for 200 then picked it back up again. 1000 at 7:32, walk, 800 at 7:29, walk, 600 at 7:21 (I was ready to puke now), walk, 400 at 7:06 (I didn't think I could even walk now), walked anyway, 200 at 6:19, walk and tried really hard not to puke then 10 minute cool down. I returned home and changed for the pool. I swam 2500 yards. When I got home I discovered Casey was sick so I ended up staying home with her.
Tuesday morning at 5:00 I rode the trainer for 16 miles in an hour.
Wednesday morning my alarm went off at 5 and I heard rain. I reset my alarm for 6:45. At 6:12 my phone beeped that I had a text message. School was closed. I got back in bed and turned off the alarm. I woke up and finished my book waiting on the rain to stop. Finally at about 11 the kids start yelling "It's snowing". I looked out the window and sure enough it is snowing pretty hard. I decided to go ahead and get my tempo run done. So I bribed the kids with webkinz, made sure they knew how to call me, and took off around the block. I did 1 mile easy, then 5 at mid tempo pace (should be 8:23)8:09, 8:21, 8:17, 8:23, 8:26, then 1 more easy. The kids did have to call me one time to let me know they were hungry.
Today was a rest day.
The alarm is set for 3:30am. The plan is 17 miles at PMP + 45 seconds.

Snow Days

Friday's cold weather extended to Saturday. So I spent 3 hours on my trainer watching TV.
Sunday I got up and discovered it was above freezing. So I mixed up a bucket of mortar and stuck down the tiles Ronnie had spent all day Saturday cutting. I got the tiles done and everything cleaned up. By then I didn't feel like going to the pool. So another missed swim.
Monday was MLK Day so I was scheduled off to be home with the kids. I got up early to get my speed run and swim done before Ronnie left for work. I did the one mile warm up then went straight into the 800's. 4 of them with 2 minutes walking between. I ran them at a 7:25, 7:37, 7:26, 7:11 pace. I almost puked after the last one. Finished up with a 10 minute cool down then changed and went to the pool. I swam 2000 yards 5 x (400 swim & 100 drill).
Tuesday turned into a snow day. So I slept in and did my 1:45 ride around 11 while watching Hancock. Got in 29.75 miles of going nowhere.
This morning was yet another snow day. I got up at 6 for my tempo run. 1 mile easy, 5 miles at planned marathon pace and 1 mile easy. It was COLD again. The temp wasn't as low as Fridays run but it felt colder to me. I did the easy 1 mile then picked up the pace. 8:44, 8:53, 8:44, 8:39 and 8:19. I slowed it down again for a final loop of my neighborhood. I returned home with frozen eyelashes.
Going to work on removing the ply board floor in the bathroom today and have swim class tonight.
It is suppose to be in the low 50's tomorrow so maybe the kids will be able to return to school and I can get back to work.

Not because I planned it that way

We have been having one of the coldest winters and the forecast for this morning was 0-5 degrees. That is just not normal for us!
I got the text message yesterday at about 5pm that school would be closed today. Ugg!!! That messed up my running plans. Now I had to get up early and get my 13 miles in before Ronnie left for work. Lucky for me he didn't need to leave until about 8:45.
So I got up at 6 and put on layers of warmth. It wasn't enough. My butt turned to a big block of ice. As I was running I started to think about how long it had been since I ran more then 7 miles. I couldn't remember. Turns out it as back the first weekend of October. I ran 18 miles that day. I was really feeling it too. Good things my legs were numb.
I thought about quiting at 11.7 miles as I ran past my house but I practiced some mental toughness and finished out the 13 miles. Goal pace was marathon pace + 30 seconds. I guess the cold made me run a little faster and I finished with a 9:18 pace.

The Merge

No, I have not been sick for a week and a half just super busy.
I have mentioned that we are redoing the floors. It has turned out to be a major project and eating up a lot of time. So I just haven't had time to blog. I have popped into blogs to keep up with what everyone is up to but comments have been few and far between because usually I am reading at work. shhhh don't tell the boss ;)
Anyway, the floor project has also caused me to miss a workout or two.
Brief catch up:
1/5 Monday sick
1/6 Tuesday sick
1/7 Wednesday trainer 1:00, run 5.54
1/8 Thursday rest day
1/9 Friday swim 3400 yds, trainer 2:30, run 1:00
1/10 Saturday trainer 1:00, weights
1/11 Sunday skipped
Ok so that brings us to this week. Marathon training started!!! I am using the FIRST program again because I am still training for the 70.3 in New Orleans so need the cross training. Also, I have run my best races using FIRST.
Monday was key workout #1 10 minute warm up, 3 x 1 mile with 1:00 RI, 10 minute cool down. I did my mile intervals in 8:11, 7:58, and 7:59.
Tuesday was cross training and BT plan called for a ride. 1:30 on the trainer listening to podcasts. I am all caught up with the ones I listen to so I think I am going to do download a book. I need something to keep my mind off the boredom of riding nowhere.
Today was key workout #2.2 miles easy, 2 miles ST (8:08), 2 miles easy. I ran the two tempo miles in 8:12 and 8:03. But, I did notice that my Garmin beeped a little later then usual for mile 3 but then was back on track at mile 4. So I am just taking an average and calling it right on track. After dropping the kids off at school I went to toning class where she gave us a major booty workout. I am going to feel that in the morning.
Tonight I am going to the new masters swim class they have started at the rec center. The class started Monday and is going to be every Monday and Wednesday. I talked to the instructor this morning after toning class and she said it would be fine for me to just come to the Wednesday class since I have kid shuffling duty on Mondays.
I have also committed to a few races (aka paid the fee) this week. I beat the price increase for the McMinnville Sprint Tri that they have moved to August this year and I went ahead and paid for the pig. I am also thinking about beating the first price increase this weekend and signing up for the Vegas marathon. They have been taken over by the Rock'nRoll series this year.
Almost time to go get kids, why is it work days go by so slow but off days fly by??

Sick Round 2

I was sick back mid December and now I am sick AGAIN. This time it is worse. My nose is running like someone turned the faucet on full blast and I am coughing so hard it brings tears to my eyes.
So I missed my swim yesterday and my bike today. I did do my strides yesterday, nailed them and didn't even cough up a lung. I am about to go to bed and hope to get some sleep and recover. I am not setting my alarm for my scheduled swim. Yet another missed workout.
I was hoping to go 5:30 in New Orleans now I am just hoping to finish!!!!

Reflections

2008 did not start out like I planned. Instead of kicking it off with half iron training, I was still chasing a sub four marathon.
I went to Birmingham for the Mercedes Marathon Feb 10. It was a hilly course and I finished in 4:07:45. Missed, AGAIN!!!
In March I got a PR at the Tom King Half Marathon. That gave my confidence the boost it needed and April 26th I ran the Country Music Marathon in 3:57:36. I could finally focus on training for the half iron I was signed up for in May.
I did an oly in Memphis mid May then went to Georgia May 31 for the Rock'nRollman. I ended up with a PR and a first place age group finish.
Then it was time to focus on Ironman.
I did 2 sprint distance tri's, an Olympic distance (turned duathlon), an actual duathlon and a century ride during the summer while training. I got some great hardware at each of the races and my first ever 1st place overall female award.
I put in a lot of miles, tapered, and went down to Florida for Ironman.
It was everything I hoped it would be and more. And I did better then I ever dreamed possible.
Since Nov 1st I have eaten more then I should and trained less. I have gained weight. Now 2008 is over.
It was a GREAT year. Here's hoping 2009 can be half as fun.
Happy New year!!!!!!

The Highlights

I have been super busy, but here are the highlights...
I have been training, just not like The Plan says I should be training.
I turned 40, officially.
We got the backer board down and a few tiles. Might take til spring at this rate.
Our refrigerator is in the den, next to the Christmas Tree.
We had a wonderful Christmas at home and two more at my in-laws.
I have eaten like it might be my last day to see food, every day.
I have gained 8 pounds since Ironman.
I signed myself and Ronnie up for Tom King.
I turned over a new leaf today. I am watching what I eat again and following The Plan.

What Matters

Today is the first day of training for New Orleans 70.3. The Plan called for a 50 minute run and a 4750 yard swim.
So my plan was to get up early before Ronnie left for golf to get the run in then take the kids with me to the pool for the swim once it opened.
BUT....today is Bryce's 10th birthday.
I got up and ran this morning before Ronnie left. When the kids woke up Bryce wanted Cracker Barrel for breakfast. So I got cleaned up an we went out to eat. They both picked out some Webkinz then we went to Wal-mart to return a duplicate gift. We got home and adopted the new pets, worked on the new Lego sets and were just having birthday fun. I could not make myself drag the kids to the pool to hang out for a couple of hours while I did a 4750 yard swim on Bryce's birthday.
Now it is too late and I have missed the very first swim but I don't feel the least bit guilty. My son is having a wonderful birthday and that is what really matters.
Now it is time to go out for birthday dinner, again.

The Weekend

I am glad I am not famous. After a weekend of gluttony the pregnancy rumors would be flying. I would be the one on the cover of the rags with an arrow pointing at my belly and "experts" claiming that I am at least 3 month pregnant.
I started the weekend out being good. I did a 10 mile run early Friday morning then went to toning/cardio class. I ate a smart breakfast and lunch. But Friday night I had popcorn (a veggie) and wine (a fruit) for dinner and brownies for dessert. They were diet brownies but I ate too many.
Feeling guilty Saturday I went for a 5 mile run. Then we went to Demos' where I ate my weight in bread. And as if that were not bad enough, we went out for ice cream afterward.
Sunday I spent the day making cookies and candy with my kids. And we all know you can't make it without eating it. I gave most of it away to neighbors but I still managed to have a major tummy ache but the end of the day.
So this morning I got up at 4 to pay for my sins. I ran my usual 6 mile loop and then did the ab ripper DVD. I swore to be good today. But one look at the candy and I was a goner. Got another belly ache.
The madness must end or I will be looking like a pig at The Pig.

The Newspaper and Text Messages

This was in our local paper this week:

I have been getting all sorts of calls and catching major grief over the short ride I did. Everyone wants to know why it took me so long.

Thursday evening Ronnie got out his manual for his cell phone. He said he was tired all the text messages he gets and how hard it is to reply. He can't figure out how to get the word function to work and has to use the ABC mode. He spent a while trying to figure it out then told me he had a better idea. Friday morning I get this picture message from him:

How's that for text messaging????

a run, a ride, AND a swim

That's right...I am no longer just a runner.
Monday evening was just ANOTHER 6 mile run. But then last night I got my wheels changed out and put some time in on the trainer while watching TV. Sure it was slow, but it was time spent in the saddle.
Then this morning, I went to toning class and then went to the pool. I did 500 swim, 500 drills with fins, 500 pull, and 250 swim. It felt really good to be in the water again.

November Numbers

I can't believe it is the end of November already.
I got my workouts all logged and I am not impressed with my numbers.
Swim 2.4
bike 112
Thankfully Ironman counted in November, otherwise these numbers would be big fat ZEROS.
Run 98.41
Ab Ripper DVD 5 times
Wednesday morning toning 3 times
Friday Toning/cardio 3 times

I started today's run thinking I would do 10 miles, but 3 things changed my mind.
1. I realized that marathon training doesn't start until mid-January. Still plenty of time to work up to 13 miles
2. My ipod died at 5 miles
3. I had to go to the bathroom
So I ran 6 miles and called it good.

Also, I need to welcome my hubby to the blogosphere. I am going to provide the link to his new blog but when you go there remember he tends to stretch the truth or bend it to fit his needs. That said, you can give him some love here.

The Rut

I get in a rut when I am without a training program. Usually it is either run 6 miles, ride 20 miles, or swim 1 mile. But this rut is worse then usual. I still can't swim, waiting on the tat to heal. It is too cold to ride outside and I know I will be getting plenty of trainer time starting Dec 14th. So I just can't make myself do that. Heck my race wheels are still on my bike.
So that leaves running 6 miles. And that is that I have been doing. In the cold early mornings, I bundle up in my cold gear and fleece and run my 6 mile loop. No speed, no tempo, no hill repeats, just an easy 6 mile run.
I have also been attending toning class on Wednesday mornings at 5:30 and Friday mornings at 8:00. So I guess I am getting a little variety.
This mornings toning class was extra intense due to tomorrow being Thanksgiving. I think it was totally unfair since I won't be pigging out on Turkey and all the fixins. Ronnie has to work on Friday so we aren't going to his family's house. I am not cooking for the 4 of us since my kids won't eat all the "stuff". So we are going to make a big pot of spaghetti and work on our floors. I am also getting up and going to the rec center for the Thanksgiving day run, where I will run 6 miles.

Happy Thanksgiving Everyone!!

Ironman Florida Video

Watch for me in the yellow at the end.