Monday, August 31, 2009
* 66.8 miles running
* 31.5 miles by bike
* 6800 meters swimming
* 6 strength sessions at the gym
* No races.
* Half-Marathon training going well. Big confidence boost from this weekend's 9 mile run.
* Triathlon training, not so much. It's that darn bike (and my aversion to it)
* Show up and *try* to have fun at Patriot in 2 weeks (Eeek!!)
* Show up and have fun at final splash & dash in series in 3 weeks
* Continue progress with Half-Marathon training
* On Saturday, Husband & I celebrated 24th anniversary of our first date. Yes, it is very cool that he remembers. But thinking about how long we've known each other and how much life has changed since then sure makes me feel old!!
* I'm sporting a new hair color as of Friday. A darker chocolate brown. It's a fairly drastic change from the highlights, but I like it. I hope it doesn't fade too quickly.
Saturday, August 29, 2009
I am extremely grateful for CJ from my running group who stuck with me for 7.5 miles this morning. He definately pulled me along at a faster pace than I would have done on my own.
With it graphed it by half mile increments you can see how much I slowed down for the final 1.5 miles that I ran solo. Yes, I'm blaming part of this on gravity, but without a doubt having someone to run with is a big help.
Despite my very slow finish, I'm pleased as punch for pushing through to the end.
- Overall average pace for the entire 9 miles was 11:13.
- Average pace for the 7.5 miles that I ran with a partner was 10:55. Woot!
Have a great weekend everyone!
Friday, August 28, 2009
2) Got my Lemond all fixed up yesterday so I could attempt cycling to the fitness center for my Trainer appt. When preparing to change the tube, I noticed that the rear tread was worn. So I replaced the tire as well. Now I have a bright blue tire in back and a faded one in front. So much for symmetry! Anyway, everything went as planned this morning. Phew!
3) I was beginning to come back to life yesterday and actually snuck in a 4 mile easy run. Life is good.
4) I'm pleased to report that the scale says that I have lost a total of 5.0 lbs since starting my latest weight loss adventure. I waited a few days before posting this to be sure that it was true. Apparently it is. That's roughly a pound a week. If I keep that up I just *might* be at my goal weight for Duke City.
5) I'm scared witless of the bike portion of Patriot, which is now less than 2.5 weeks away. Eek!
Thursday, August 27, 2009
While I haven't been running, I have been analyzing my running. Decided to look at the elevation profile for my usual route. Aha!! It's downhill from my house to the ditch bank and uphill on the way home.
There you have it. My new excuse for I head out too fast and end up sucking air on the way back in. Gravity.
That's my story and I'm sticking to it.
I also got tired of looking at my poor pitiful bike with the flat tire. Moved it out in the garage so I wouldn't have to look at it. Ha!
Quickly decided that wasn't such a good plan and brought it back in the house. D'oh!
This morning I flipped it upside down and realized that the rear tire tread is really worn. Seems that replacing both the tube and the tire is in order. Haven't done it yet, but everything (pump, tube, tire) is in the house waiting for me to take action.
Haven't been doing much more than sleeping, so that's all I've got for now. Enjoy your day, folks!
Wednesday, August 26, 2009
No worries. I figured I could run after work on my own or possibly even meet up with the run group and run with them.
As the day progressed, I started to expererience general body aches. Then a cough. And a sore throat.
Uh oh. I think I'm coming down with something.
By mid afternoon, I was feeling miserable. A co-worker suggested that I go home before infecting everyone.
Sounded good to me.
Side Rant: Before heading home, I needed to stop at GoodYear again. The rear passenger-side tire was low. They found a large staple in it; probably from the recycling center. Gahh!! Enough with the flat tires already!! End of Rand.
When I arrived home, I decided I wasn't going to run. Taking a rest day seemed more prudent. I had no appetite or dinner and went to bed early. Feeling Bleh, I asked Husband not to set the alarm for me, I would just wake up whenever.
Fast forward to this morning. I'm feeling better, but not great. Schedule calls for cycle commuting. That's sooooo not going to happen.
I hope to be back on track tomorrow.
Monday, August 24, 2009
Swam Sunday morning before church and again today before work. On Sunday the swim went well and I was able to share with someone who swam "narrow." Today's swim was not so good as I was sharing with someone who swam "wide." I got kicked twice, hit once. Tried to chalk it up to good triathlon training, but it wasn't a lot of fun.
Got my commuter bike all fixed up and am actually considering commuting again on Wed to the gym and to work. Still haven't touched my LeMond though. I brought it in the house and it's just sitting there all pitiful on a flat rear tire. I'd like to have it ready to ride on Friday.
I'm scheduled to run Tuesday, Thursday, & Saturday. Five miles easy tomorrow, a Tempo run Thursday, and then nine on Saturday. As always, these are the workouts I'm most looking forward to this week.
Saturday, August 22, 2009
When race day came two weeks later, I DNF'd. It was disappointing to end up at urgent care rather than the finish line. I eventually learned that I was experiencing PFS (PatellaFemoral Syndrome) in my left knee which required several months of treatment.
There are days when I question whether I'll ever be able to run that far without the same problems. I certainly hope for a different outcome this year when I attempt the half marathon at Duke City, but you never really know. Without a doubt, I will walk away if I need to, but until then I'm giving it my best shot.
Couldn't help but smile as Toby Lightman's "Don't Let Go" came on my ipod while out on the trail this morning:
"Don't question me about what I need
I'll fill you in
When I'm ready for it
If you don't let me take my time
Nothing's gonna feel right
I won't forget to tell you when
I'm gonna tell you when it's over
but it's *not* over yet.."
Seven miles accomplished, no pain. My training schedule calls for nine miles next weekend.
"You'll be the first to know when I'm done
Hate to say but I've just begun
Don't lay low
Boy you better keep listening cause
I'm gonna tell you when it's over
but it's *not* over yet..."
Friday, August 21, 2009
I wanted to ride in on my LeMond Versailles (carbon road bike) because it is lighter and fits me better. Since I didn't need to carry a change of clothes, computer, etc I didn't need to ride up on my commuter bike. I was however, planning to carry a small backpack with my cell phone, gym shoes, hat to cover helmet head, and lock.
Got everything ready, went out to check the tires. Needed to add air in the front. No problem. Also needed to add air to the back. Problem! As I'm pumping it up, I hear that ol' familiar sound of a puncture "SSsssssssssssss" Well crud. I didn't have time to change the tube, and especially don't have time to deal with the rear tire, so I aborted plan A and decided to ride on my commuter instead.
Transfered my stuff into the pannier bag (that's where I keep the tools and stuff on the commuter, so I couldn't just carry the backpack). Put the LeMond away. Got the commuter. Checked the tires. Everything seemed good to go.
I was maybe halfway there, and not quite to the base of the monster hill that I need to climb when I noticed my speed dropping dramatically. What the heck?! Stopped and checked the tires again. Seemed okay. Pressed on.
Just as I reached the base of the hill, my bike started shaking like crazy. Okay, something is not right. Checked the tires again. Front is totally flat. Tried adding air. Again with the "SSssssssssss" sound. Crud. Need to change the tube. Well, that's just wonderful.
Flipped the bike over. Took off the wheel. Took off the tire. Removed the offending tube. Put in a new tube. Put tire back on. Added air. No "Ssssssss" sound this time, but the small PocketRocket Pump that I was carrying would not make a good connection with the valve stem. I had a hard time getting the pressure up to anything reasonable to ride on. What a piece of crap pump.
Called Husband to see if he could bail me out. No luck. He had cycle commuted as well and was already showered, changed, and in his office. He wasn't going to be much help.
Tried some more and finally got it to the point where it wasn't totally flat, but it was still squishy. It seemed like that was as good as it was going to get. I decided to put the wheel back on and head home cautiously.
Got home and found the pressure to be somewhere in the range of 40-60 PSI. That is way to freaking low for a road bike. Pumped the tire to a more reasonable 110 PSI using the floor pump in my garage. Checked for leaks. Everything seems okay. Except of course, that my LeMond still has a flat rear that needs to be resolved.
Texted Husband to let him know that I made it home safely and oh by the way I HATE BIKES AND ALL THINGS HAVING TO DO WITH BIKES. Emailed trainer to apologize for being a no-show. Then took a shower and got dressed.
Determined to turn this morning around, I hopped in the car with the idea that I would stop at the bike store on the way home from the chiropractor and pick up a better frame pump for my commuter bike along with a few slime tubes.
However, as I'm pulling out of the garage, a warning light turned on in the car. "WARNING! Tire Pressure Too Low!"
Get out of the car and check the tires. Sure enough, the front driver side tire is flat. You've got to be freaking kidding me!!! Aarrrrrrgggggghhhhh!!
Turn on the compressor that we keep in the garage. Add air to flat tire. Check tire pressure on other tires. Decide all is well. Get back in car. New plan, head to GoodYear to have them fix my car tire. Then to bike store. Sigh. Oh yeah, and call the chiropractor and apologize for being a no-show.
It is now 12:45 local time. I'm happy to say that I'm finally back home with a repaired car tire, new pump, and some tubes. Still have some work ahead of me with the bikes. Leaving that for some other time.
Confidence for the bike portion of Patriot? Not so good at the moment....
Thursday, August 20, 2009
Body: "What the heck?!? Who in their right mind gets up this early. Just hit the button already. I need some sleep."
Mind: "Not doing it. Let's go. Otherwise we're stuck running in the heat this evening. That will be worse than getting up now"
Mind: "Let's see what's on the schedule today...ah...tempo run."
Body: "Um, excuse me?!?! Have you forgotten that yesterday was supposed to be a rest day and instead we lugged ourself, bike, rack, pannier bag, computer, change of clothes, and lunch up that freaking hill. I'm still sore from that nonsense. No way I'm doing a tempo run today!! "
Mind: "Good point. How about we compromise on a 5 mile easy run?"
Body: "That's more reasonable. As long as you keep any crazy ideas about going fast out of the equation, I'll get us through 5 miles so you have confidence for the long run this weekend. Deal?"
....after the run....
Body: "Okay. That wasn't so bad. Felt good actually."
Mind: "That was awesome! I'm thinking this week's long run will go much better than last time. I'm happy!!"
Body: "Now, about your plans for tomorrow...."
Tuesday, August 18, 2009
Two (2) Cute Shoes - Love. Them. Purchased for Upcoming Wedding. Buying a new pair of shoes was more fun than finding a dress to wear.
Three (3) and a Half Weeks until Patriot Sprint Tri - Eek. I've been neglecting my bike since June. I plan to cycle commute tomorrow barring unforseen circumstances. Really. I mean it this time.
Fourth (4) Pair of Nike Zoom Vomero +3 - Retired the red ones and put my last pair (blue) into rotation with the Saucony shoes. They don't make this model any more. Sigh. I hate it when they do that. May do a last quick check on the internet for any I can grab up online. Otherwise, it's back to the drawing board when these need to be retired.
Five (5) Miles Completed on
Monday, August 17, 2009
Went to the pool Sunday morning as well as this morning. Both times I had a good swim. Today I augmented with upper body afterwards. Good stuff.
The glute/hip/back/knee issue is a lot better than it was on Saturday morning. Good thing, as I have high hopes for a successful 5 mile easy run tomorrow morning before work.
Everything seems to be coming together except for one little detail...cycling. I've had no luck finding someone to team with me at Patriot either. Gah! I guess I just need to hunker down and cycle commute at least one day this week. That will get me started. Targetting Wednesday since I nixed my run that day. I'll just take it one day at a time after that.
Saturday, August 15, 2009
* Got up and met with the run group for my long run as planned.
* Was experiencing tight/sore glutes Friday. Did some stretching, but didn't get all the tightness worked out.
* It was bad Saturday morning before I left the house. This didn't bode well for the upcoming run...
* Anyone want to guess where in my run I really started having trouble? Tight glutes led to a sore back and then knee pain. I know better than to run with an injury/issue. I should have postponed the run a day and spent more time loosening up. *sigh*
* I don't think my body can handle running 4 days a week without injury/issues. Switching back to 3 days a week of running. Will move Wed easy run to Tuesday. Doing Tuesday Temp/Steady run on Thursday. Skipping Thursday speedwork all together. Backfill with more cross-training. My body should like that.
Friday, August 14, 2009
Thursday evening, I met up with the running group for speedwork. The plan was 1 mile warm-up, then 12x (1min FAST + 1 min WALK), then a cool-down (which I walked). I was quite pleased that most of my fast segments were at a pace south of 8 min/mi. Not all though, those last few were particularly challenging. Speedwork = SUCCESS.
This morning the plan was cycle to gym, work out with Trainer, cycle to home with maybe an extra loop. Woke up to drizzling rain. Bailed on plan to cycle anywhere. Cycling plan = FAIL.[Side note, why does the weather forcast say 30% chance of rain when it's raining right now and has been for the past few hours? By default doesn't that make it 100% chance of rain? I do not understand weather forcasts]
Drove to the gym instead and did lower body work with the Trainer. Then went upstairs for some serious stretching. Trainer appt = SUCCESS.
Tomorrow is supposed to be cloudy, no rain. I'm hoping that equates to good running weather for my long run. I wasn't being sarcastic when I said that 7 miles is a fun distance to run. I'm really looking forward to it!!
Wednesday, August 12, 2009
Tomorrow is a speed work day. I am planning to do the workout with the running group for extra motivation. They meet in the evening. That leaves an open slot in the morning; good place to fit in a swim!
Friday morning I have an appt with the Trainer at the gym. Let's see. I could cycle to/from the gym, maybe add an extra loop on the bike while I'm at it.
Then Saturday morning has seven miles on the schedule. That's a fun run distance.
I can wrap up the week with a swim on Sunday. Maybe a *bonus* bike ride if I get ambitious. Or not, if I'm feeling lazy or just need to give my legs a break.
Yep. Sounds like a plan to me. Now to go make it happen...
Tuesday, August 11, 2009
I decided to do this solo in the morning vs. later with the running group. I also decided to bring the ipod for inspiration. This morning's album was Business Up Front Party in the Back, by Hawk Nelson. What, you've never heard of this album? I'm shocked (yes, I'm being sarcastic, I don't expect any of my readers to know this group).
miles 1 - warm-up. Main goal, do *not* sabotage the tempo portion by running the warm-up too fast.
warm-up mile pace - 12:05.
mile 2 - Time to get serious and pick it up a notch - tempo pace - yikes - get inspiration from song Supersonic
Let go of urself
It'll be good for ur health
Don't care who watches
You g'on take it up a few notches
Pace - 10:09 - Yeah, baby! That's what I'm talkin' about.
mile 3 - No rest break. Keep moving. Hold that tempo pace. Get inspiration from song Numb
Find myself in tune with the groove
I can't stop, uh, I gotta move
Pace - 10:19 - Yay me! I nailed it!!
mile 4 - cool down. Walk some if needed. No rush. Celebrate victory
Just for grins, I added an extra half mile, just because.
pace - 13:35 Works for me.
Now I need to rush through a shower, get ready for work, but first...get son registered for his senior year at high school. They grow up way too fast, people.
Monday, August 10, 2009
Coach (who is a running coach, not a multisport coach) has given me Sunday, Monday, and Friday for "cross-training" on my journey to the half-marathon in October. My body was crying "Uncle!" so I decided that swimming was a good choice for Sunday.
There were all kinds of good things about the swim. I shared a lane with someone who didn't clonk me on the head every time we passed in the lane. My finger is now well enough to swim with a normal pull. I swam my planned 1000 yd workout, then threw in an extra 200 for kicks. Swimming and the hot tub afterwards seemed to work out a lot of the muscle soreness that I was experiencing. I just love swimming.
After the swim, I got to thinking. Running makes me happy. Swimming makes me happy. Cycling...not so much. I have no events on my calendar for August. I'm focussing on half-marathon training and need to get my mileage up. I have a sprint triathlon scheduled (no refunds) in September and the final Splash-n-Dash is scheduled for the week afterwards. How cool would it be if I could find someone to do the bike portion of the Patriot Sprint with me as a team? Then I could essentially have two splash-n-dash events back-to-back in September and be liberated from the need to get back on my bike. Problem is, haven't found anyone local that's willing to do this with me so I may be stuck doing this as an individual. But a girl can dream...
I'm continuing to make progress with my weight. Now that I'm seeing results, both from the scale and with the way clothes are fitting, it's getting easier to resist tempation. For example, yesterday I was jonesing for baskin robbins two-scoop ice cream sundae with chocolate & peanut butter ice cream and peanut butter sauce. Looked up the calories in said sundae. Yikes! That's a whole days worth of calories in one little bit of yumminess. Didn't want it that much. Compromised with myself and made some vanilla pudding. Then served it up parfait style with fresh sliced strawberries and bananas. Still yummy, but much more reasonable than the sundae.
The scale has been pleased with my decisions. This morning's weigh in shows me down another pound and a half. That's 3.5 total. Yesssss!!
Well, I'm off to the gym for an upper body workout. Then it's back to the rat race. Happy Monday - how's that for an oxymoron?!?!? LOL
Saturday, August 8, 2009
Met up with the Running Group for my scheduled "long" run. Since my last long run of 7 miles was over two weeks ago and I've had an extended running break while on vacation, coach wanted me to back off to 6 miles today.
Unlike my Splash&Dash debacle a few weeks ago, everything fell into place this morning:
1) I slept well last night
2) The snooze button didn't lure me into it's trap
3) I had my coffee and breakfast
4) The scale had mercy on me and indicated another 0.5 down - that makes 2.0 lbs total since getting serious about watching what I eat.
5) My Garmin was all charged up - sometimes I find that it wasn't correctly nestled in the cradle and isn't charged when I want to take it out
6) My handheld was full of cold water in the fridge - all ready for me to to drop in a nuun tablet
7) My ipod was charged
8) The weather was perfect - 60 deg with a light breeze
9) I made it to the meeting spot on time
I haven't run with music for well over a year and a half, but that changed today. Ever since discovering that my Nike Pacer shorts have a nifty pocket in the back that would be perfect an ipod, I have wanted to test it out.
I don't know if it was the music, the long break during vacation, the morning nutrition, carrying less weight, or a a combination of all of the above but I felt INCREDIBLE. I was even able to keep up with one of the running group members for the three miles up to my turn point.
I'm still no speed demon but my average pace of 11:49 was a minute and a half faster than my last long run.
The best part is that I felt so much stronger and happy throughout. Here's hoping that I can replicate this again next weekend!!
Thursday, August 6, 2009
My average pace ended up being ~11:10. This is sort of an odd pace for me. It's a bit faster than my long/easy pace, but slower than my steady or tempo paces. I think it would have been better if I had run closer to 10:30. Oh well.
Tomorrow morning I have an appt with the Trainer at the gym. I'm thinking about fitting in something else as well (swim beforehand? cycle commute to the gym? a short run afterward?). Sounds like a good idea now, but may not seem like such a good idea when it's time to get up and make it happen.
[Edited to add - Well I got up at 5am, got dressed in my gym clothes, then decided to go back to bed for another hour of sleep! Therefore, no extra anything before the trainer appt. Howeve,r it seemed to me that he worked me extra hard today. We did full body vs. just upper or lower. My everything is going to be sore tomorrow!!]
Wednesday, August 5, 2009
- Ran 55.7 miles
- Gym 4 times
- 2 Races (5K, Splash&Dash)
- Insigificant amount of swimming, cycling.
- I managed to lose 1.5 lbs after getting serious about watching what I eat - and didn't gain it back while on vacation!
- One of my highest running volume months, coutesy of smashed finger (couldn't cycle, lift weights, or swim for several weeks).
- Keep progressing with half-marathon training
- Maintain focus on portion control
- Get butt in gear for triathlon training - have a race in 5 weeks or so - yikes!
A Few Photos from Vacation
Monday, August 3, 2009
We've done tons of walking. I've been trying to decide if I should record some of it as training miles. Husband's two cents on the matter? "It's just like running, but slower. Sometimes not that much slower, actually."
The weather has been delightful. Despite weather forcast for too warm a day on Saturday and rain on Sunday, we found both days quite pleasant. I'm very happy with the weather.
Let's talk about my one little issue. There are people everywhere. Lots of them. Yeah, I know Toronto is a big city and I expected people, but apparently there are about a million extra here this weekend for Caribana. Did you get that? A.Million.Extra. That's more than live in the entire state of New Mexico, and they've all here visiting downtown Toronto the same weekend as us. It gets better. Today is the Civic Holiday, so these million extra stuck around Sunday and are heading out today too. Great planning on our part, eh?
Today we drive back to the States. One more stopover night with my mom in Toledo. Then we fly back home. Vacation has been fun, but sleeping in my own bed at home sounds delightful.
Catch you on the flip side!
Saturday, August 1, 2009
Our next stop after Cedar Point was Niagra Falls in Canada. We walked up and down River road Thursday late afternoon/early evening, enjoying the falls from up top.
In the morning, we ventured down to Maid of the Mist (more appropriately named Maid of the Soaking Wet Wind, but that just doesn't sound as romantic) and got up close and personal with the Falls. Very cool. In the elevator of the hotel, we ran across a couple who was planning to get married later that day on the boat. I just hope she doesn't spend too much time on her hair...
Then we packed up and moved on to our next destination, Toronto. We enjoyed walking around yesterday evening, doing a bit of shopping, watching some street performers, having dinner, etc.
All summer long I've been reading about the unseasonably cool weather they've been having up this way. Cool weather certainly sounds lovely to me. So here we are and what is the weather forcast for today? High of 27C (81F), 58% humidity, feels like 32C (90F). Apparently the warmest day so far this summer. D'oh! [Edited to add: Possibly due to the breeze off of the lake, I must say that it hasn't seemed that warm to me. I've found it to be quite pleasant actually. ]
Oh, and I haven't run since Tuesday. Probably won't run again until next Tuesday at the earliest. We are doing a lot of walking, though. I hope that counts for something.
Have a great weekend everyone!!