Pretty sure Dolly Parton was Never a Swimmer

Of all the disciplines in triathlon, I find swimming the most difficult.  It takes technique and skill and just because you do a lot of it, doesn't mean you will get better.  In addition to the actual swimming thing, wearing a swimsuit has always been an issue due to the girls and an unhealthy dose of being self conscious that has plagued me for years.  I can honestly say it has been about 15 years since I wore a real suit.  Usually, I just wear a sports bra top and buns or some swimming suit bottoms.  In the past I tried on countless bikinis in hopes they would fit with absolutely no luck.  The tops were never big enough or supportive enough and the bottoms that came in the set were always too big.  I had researched and read many articles on the best supportive suits out there, but there really wasn't anything in my opinion. 


Here's me racing the full at Rev3 in, yep you guessed it, a sports bra.


The only answer for me had been the breast reduction.  Now, I had no excuses.  I had even bought myself a swimming suit by Betty Designs, that I just thought looked amazing!!  Originally, when I bought the suit I was 8 lbs. heavier and was to put it bluntly, too fat to wear it.  I finally, put it on the other day and asked AH how bad it looked and he said "not that bad."  I thought well maybe a few more pounds and I would give it another try modelling it, but AH changed his statement and said it was completely okay for me to wear in public.  God, I hoped he wasn't lying because...

Yesterday, I woMAN'd up and went to the pool in a bikini (GULP!).  I was so self conscious and there were little girls staring at me in the locker room.  Not wanting them to see all the incisional scars from the surgery, I changed my top in the shower stall (hey I am a work in progress here).

I jumped in the water and hoped the top would hold the girls in place (Once a few years back, I had gone to take a stroke and my sports bra had risen up just a tad too much to expose the lower part of my breast.  I was so embarassed and I immediately stopped to tuck it back in).  I successfully swam 1300 yds without any complications and the suit worked just fine yesterday.  There was hope after all. 

My only issue now with the swimsuit is tightening up those flabbly areas and getting over my self conscious complex.  AH says the more I wear the bikini the less self conscious I will feel. 

So here's me in the bikini post-swim with no more excuses but to swim, swim, swim!!

Mile Repeats -- Again

I keep meaning to blog about my workouts and not just my races to see the progression in my training, but so far it's a fail as I have 0.  I ran 4x800 a couple weeks ago with 400 meter recoveries and wanted to compare it to another time I had done that, but no workout logged or blogged anywhere -- doh!

About a month ago I went down to the KSU field house to run 3x1 mile repeats with Salty's Ginger with a J and get lapped by CED (a lot).  The goal was 740.  It was stuffy and warm.  I went 727, 747, 744, avg. 739 -- right on goal.  Not necessarily, the consistency I wanted though.  Recovery time was  whatever time it took to get to the 800 meter mark/2 lap job recovery (530-540).

I had the workout on my my training schedule again last week and having done my long run on Thursday that left the Sunday SERC run.  The goal was 737 -- only 2 seconds faster this time.  I wouldn't be able to run with anybody, but I could use the fasties as rabbits to help pull me along. 

I ran 3 easy miles for a warm-up with one at a solid effort.  PR passed me right before the first repeat and I figured he would probably be running about 715-730, so I tried to focus on him.  I felt awkward and unsettled trying to relax.  The mile was a tad rolling and my pace was all over on the garmin.  I gave up looking at it and tried to hit based on effort.  Fail -- 742.  Just a bit too slow, but within my 5 second rule. 

I took my 800 meter recovery (445) to mentally settle myself and regroup for a better second mile.  Salty came up on me just before my garmin beeped and I told her what I was doing before picking it up.  She hung with me as we got to an intersection as it was turning yellow.  I picked it up not wanting to get stuck at the light and although it hurt real good I dropped a 717. 

Salty caught and passed me again on the recovery.  I was excited only one more to go and I would be on cooldown a.k.a. trot mode. 

Luckily for me a few runners had stopped to get water and when I started my third mile they were able to pull me through the first 400 meters or so before deciding to push a little harder as it felt too slow.  I was closing on Salty and she became my focus, not the hurt.  Mile 3 beeped off before I got to her in 723.  I jogged easy for my last recovery 449 before hitting the rolling hills on my way back to the bagel shop. 

My cool down was just a tad over 2 miles and I felt great.  I avg 727 for the repeats and nearly a minute less on my recoveries.  Now that's what I all progress. 

In the Long Run

As my marathon is quickly approaching I have finally hit those 20-milers.  Yesterday, I was not, repeat not excited to see the typical Cleveland weather in full effect.  It was 30's and snowing on and off.  My foot was now hurting in the typical spots and on the outside.  I assumed I would go out for 10 or so miles before it started throbbing or I would just be too pooped and call it a day.  The target was 9:30/mile which should have been easy as I ripped off 18 the week before in sub-9.

I started off at what felt super easy and slow.  It was about 7:30 am so rush hour traffic was passing me to and fro throughout my quaint little neighborhood.  I opted to run short out and backs or loops to get fluid.  What am I saying, I opted to run those because I planned to quit before 20 -- there the truth.  Some of the side streets were lightly covered in snow and my shoes were slipping too, so footing was sketchy.  I clipped off the first 9 miles in 1:27 and change (nice and easy).  I figured the next 9 should easily be a negative split as I set out. 

The road conditions had improved a bit, but I opted to run 3 loops around a 0.75 mile cul de sac anyway.  I thought about my goals for this marathon a lot during this time.
a) break 4 hours (The course is a snowmobile trail.  I am not in PR shape.  My foot is my "achilles.")
b) I want to negative split this mother so bad, even if it means running 2 hrs on the front side and ripping a 1:50 on the second half.  I just want to finally do it.  I came oh so close at Boston, but the damn beer ruined it!!
c) I want to place top 3!!  Last year there were only 10 women in the race, so there is a good chance I will place in the top 10 -- hehehe.  First has been the same girl for the past few years and she is just too fast for me to even have a shot at her with a 3:15-3:30 finishing time. 
d) While I want to run hard and well and fast.  This is my vacation and I want to be able to celebrate doing another endurance event with my family, not be hobbling and handicapped for the week. 

All that said I came through the next 9 miles in 2:50 and change.  I had run 4 minutes faster on the backside.  There was no quitting now as I was within striking distance of my goal and I was only getting faster.  I pushed the last two miles closing out at 8:24 and 8:00.  Add one more goal: No matter what happens during the first 20-23 miles you can bet your running shoes I am gonna HTFU and bury myself the last few miles so I look tough coming in.

Youngstown Distance Classic 1/2 Marathon 2013

Holy smokes -- dare I say it....  "I have a race report!!!"  Holla!!!

In prep for the Pine Line Marathon, I signed myself up for the easiest half marathon in Ohio (can you read the sarcasm in my typing?).  I had run this 1/2 marathon once before and I had quite an experience.  I was well prepared to suffer through 19 hills in 13.1 miles and then some to get 16-18 miles in on the day all by myself, but I was going to have a little luck on my side.

Salty Running's very own Ginjer with a J (GwaJ) was looking to run long and selflessly volunteered to come along and run with me (mind you she ran a tempo just the day before, set a PR in the 5k and broke the 6:00 minute barrier for the mile all in the last 2 weeks.  Impressed?  I sure as heck am. 

I was up super early, but somehow got caught doing things around the house only to be scrambling to get out the door, and then I needed gas -- grrrrr!!!  About 10 minutes later than planned I showed up at GwaJ's and we were off. 

I forgot the directions and my google maps sent me to the wrong part of Mill Creek so we arrived with about 40 minutes to spare instead of the pre-planned hour.  We managed a short warm-up of about 1.5 miles, before heading to the start. 

The race starts on a nice rolling downhill, but unfortunately that means it ends on a hellish rolling uphill.  We started pretty much in the back and trotted behind some slower runners through the first mile.  I wore my Garmin this year as to avoid the mile marker disaster of 2011.  Mile 1 - 9:16 (darn, I knew we were trotting a little too comfortably).

The down hill continued and the runners spread themselves out so we could make our way around the slower ones with little effort.  Mile 2 - 8:39.

The first hill hit around mile 3 and we went up at an easy pace.  I had hoped to run sub-1:55, but I also wanted to talk and enjoy the run.  GwaJ agreed, talking and enjoying the run was important part of the running plan.  Mile 3 - 8:51. 

Almost a 1/3 of the way through the race and the sun started to peak through.  Both of us were a little warmer than we had thought we would be, but we were running very relaxed.  I focused on keeping my hips forward, driving my knees up and keeping my arms low.  Ginger with a J had to use the port-o-john and we happened upon one right before the 4 mile marker.  She tried to get me to run ahead and leave her in peace, but I refused.  I grabbed a gatorade for each of us at a nearby aid station and waited patiently for my running buddy.  There was someone in the port-o-john, so we lost some time, but when it was GwaJ she was all business in and out in under a minute (pretty sure that was a PR for her-- hehe).  Mile 4 - 8:39 (not including potty break). 

We chatted about the course, other courses, runny noses, ovulation cycles, banditing races, even sh*t nobody says (e.g. "I enjoy watching a movie with my pareints during a sex scene" or "That hill was too easy to run up" or "I love when the wind destroys my hair.") and everything else.  The miles just kept on ticking by.  Mile 5 -8:46. 

Our chatting continued and became the focus of our day it was amazing we kept our legs moving.  I was even a little startled when we ran up on rocketman and he said "Hi."  He joined the converstion and hung with us through mile 7 or so before deciding we were going just a bit too fast for him.  Mile 6 - 8:43 and Mile 7 - 8:42. 

It was somewhere around this point our conversation veered back to the course at hand and how it would start rolling and going up through the worst climbs of the day.  Mile 8 - 8:54.

And it would only get harder.  Mile 9 - 8:58.

And harder and when I say harder this hill to mile 10 is up hill long and tiered.  When we finished the first tier and turned to the right to see another tier that swept up to the unknown GwaJ and I dug in and fought our way up to the top.  There was a small reprieve with some flat as we passed the mile marker.  Mile 10 - 9:12.

Only 4 miles to go with one long ass climb to the finish I reminded myself.  I still felt pretty good.  The foot was a bit sore, but my form on the flats was strong and we were right aound 8:00/mile when I would check.  Mile 11 -8:51.  Back under 9:00/mile and only 2 to go.

We weren't trying to push the pace as we were going to run a few miles after the race right away and I knew the finish was painful, so we just ran strong through the next flat section and continued to chat.  Mile 12 - 8:40.

Finally, at the long last ugly mile the never ending climbing began.  We could see runners in front of us walking and slowly making their way up the tiered hill.  GwaJ and I obviously slowed down on the hill, but not as much as most as we began passing them one by one (all men I might add, so take that Chris O'Hare -- Hell yeah, we ran like girls!!!).  We made it up the hill and made the last turn for the finish.  Mile 13 - 9:12 (turns out we ran faster up the hill than down -- see mile 1 time, oh well).

GwaJ pulled off shortly before the finish but before she did she said "kick it in if you can."  "What?" I thought this wasn't suppose to be that kind of day, but I tried anyway.  I ran for clock and almost got one more guy, but he kicked with like 20 feet, Sandbagger!!  0.11 - 0:52

Total Time on Garmin: 1:56:18
Chip Time 1:58:21

We managed another 2 miles before both our feet had had enough, so we changed and headed out to Bob Evan's to mee the SERC gang for some laughs and yummy breakfast. 

Overall, it was by far the funnest 1/2 I have ever run and I know it was because GwaJ was there.  It was a very successful 16+ mile day of training.  Can't wait to run with her again.

Rippin' that Sh*t

I had planned on another tempo run this week, yesterday as a matter of fact, but I woke up with a headache and nauseated.  I haven't had a sip of alcohol for over 2 weeks now and though, uh oh -- stomach flu.  I managed to choke down 2 tylenol and sleep until about 11:30pm before getting up for the day (I work at night, so my day usually starts between 5p and 8p). 

I procrastinated until about 7:30am and decided to do some intervals instead.  Sometimes, I just need to mix it up and I never follow a training plan to a "T" -- it's impossible.  I opted for a "FIRST" workout.  It was 8 x 500 meters @ 5K pace with 100 meter RI.  In hindsight, I should have done 10 x 500 as I ran 3 x 1 mile a few weeks ago, but oh well, I planned to run a long warm-up since it had started to snow and it was 35 degrees and dropping. 

After 4 miles of trotting around my neighborhood I hit the 3/4 mile cirlce in the back of my development and hit the lap on my garmin to start my workout.  Not having run a race in over 5 months, I thought I would target 7:30-7:40 per mile for the first 4 and try to push the last 4.  Here's what I got...

Mile pace for the first (4) 500's (7:36, 7:26, 7:15, 7:19) -- avg 7:24
Mile pace for the last (4) 500's  (7:08, 7:14, 7:09, 6:45) -- avg. 703

Total miles: 8

I probably buried myself with those last 4 way too much, but hey sometimes you just rip that shit!!

Thank You Sir, May I have Another?

Almost hard to believe, but I talked myself into running another marathon!!!  This will be #8 (if you count the 26.2 I did during the full at Rev3 last year).  It seems just a short while ago, I was attempting to "finish" a marathon and then "qualify for Boston."

I have to laugh because if you ask the average person their number, they might get offended and tell you "it's none of your business," but not us, runners.  We WANT to be known for our high mileage (running that is -- wink wink).  Not that I would call myself high mileage at all, as I only broke 30 miles this past week.  The on again, off again training pattern, or lack therof this winter took it's toll on me, but after 6 weeks of consistent training, you can forget Stella, I've got my groove back.

It's only 10 weeks until my marathon and although I don't see any PR on the horizon, I am looking forward to heading to my hometown and running with (or behind) my cousin for a few hours.  I think AD (my aunt) is going to throw her hat in the ring and run the 1/2, and a few others may even form a relay team. 

Finished a nice freezing cold 14 mile long run last Friday and I had an aha moment, when I decided to wears buns under my running tights instead of my usual thong and holy hell, no frozen buns.  My knees were a little stiff from the cold but that was it. 

I even made it down to KSU's field house Tuesday to run some mile repeats with Salty Running's, Ginger with a J and get a sneak peak at Cleveland Elite Development (CED) doing some winter work and Whoa!! are they impressive (and completely out of my league) and inspiring.  I'd like to get down there again for another work out, but I work the next few Tuesdays and who knows, maybe I can save $5 and 25 minutes of driving and hit the local outdoor track by then. 

I'm already excited to crank out a 16 miler with my running club this weekend.  Weather looks decent, in the 30's and partly cloudy to sunny.  We had a decent group 2 weekends ago and a few newbies joined in so I am hoping with spring just around the corner and some encouragement via social media on my part, I can convince even more newbies to come out. 

Goodness, did I just say I am excited to run 16 miles in 30 degree weather?  Yep, I'm getting in marathon mode. 

Presents, Raffles, Prizes and Giveaways -- Get Yours!!

So far, so good.  This month has been without madness and perhaps my luck is improving!  I really like the idea of ending the year on a good note.

I have been putting in 45-50 hours/week trying to get in some OT to spend on Christmas gifts as I LOVE giving presents way more than getting them (my checking account probably doesn't agree).  I plan to really delve into the shopping world with less than a week before Christmas just to put a little pressure on -- haha!

I was fortunate enough to receive a $50 gift card from Fleet Feet and a $200 gift card to Liquid Lifestyles from teh Stan Bugarcic Memorial Fund Raiser.  I donated $100 in hopes of pushing the fundraiser line closer to the goal.  I know the money is no replacement for his loss, but perhaps it will be one less thing for the family to deal with.  MR even threw in a hoodie with the NCM logo and some gloves.  I can never thank him enough for all the support he has given me through the years and volunteering at his races has become a favorite past time of mine. 

I brought myself home a laughing hyena award that poked fun at my supposedly snapper bitten wetsuit that won me a brand spanking new one from Blue Seventy.  I am not sure what kind it is, as it's on backordered until January.  It just so happened my mom bought me a reaction for my birthday, but hey, who doesn't want 2 wetsuits? :)

And now, I am diligently entering contest through the holidays and hoping by a stroke or two lucky enough to win a brand new Garmin 910xt here: http://falkeetriathlon.blogspot.com/2012/12/win-new-in-box-garmin-910xt-gps.html.  He needs 75 entrants or no dice -- I mean Garmin.  So, go sign-up!  I'd rather see a friend of mine get it.  I mean if I don't that is ;)

I'm also doing the USATNCC to motivate myself to workout more.  It's easier said than done.  I was hoping to run 50 miles and swim 10-13.  Running is going well, but I can already tell you the swimming is a #FAIL!  I have hit the pool one time, so far --EEK!!  I entered this DecDoubleDown challenge @girlsgonesporty too and I think perhaps when it's over I am going to be renamed this girls gone portly!!  Ahhh!!

Anyway, hoping to pull out some workouts via gym rat style here for the next 2 weeks.... or more!

Smelling the Roses Ride

 

I had been pushing myselft, specifically my quads with lunges, squats and then the brick the day before, so I needed a recovery day.  The weather however was still beautiful and there was just no way I could pass up what could perhaps be my last chance to ride outside this year.  I have some unfortunate family stuff going on right now, but I felt a short recovery ride would help clear my head.  I quickly changed into cycling my cycling gear and my trusty steed and I set out.

I chose a flat loop that had no climbing in it and would take about 45 minutes.  The plan was to keep my heart rate under 130, but from the moment I left my house it was in the 130-140 range.  Undoubtedly, adding to the situation was my sore lady bits.  Apparently, my lady bits are just like a muscle -- can't just go out there and ride for nearly 2 hours without having some residual.  You can forget HTFU, I need to "harden the crotch up!" (HTCU!)

As I gingerly, pedaled up Glenwood I came up on a kid on his BMX bike riding on the wrong side of the road (against the traffic that is) and without a helmet.  I could only shake my head in dismay.  I whole heartedly wish there were stricter cycling laws in Ohio, especially after my own little body meets car, body meets cement episode.  To make matters worse the kid started pedaling harder trying to "race" me on his side.  I was very happy we were approaching the drug store where he was going and I was turning the opposite direction.  It's like riding and defcon 1...all the time!

I began to relax a little after about 20 minutes and my heart rate started trickling down.  I soft pedaled frequently and felt at times like I was barely moving, especially when I hit the spots with a headwind.  I tried to look around and just take in the scenery and the fresh air.  As I made my way back, I did 4 hard pushes of anywhere from 1-3 minutes at the end of my ride.  I pulled in the driveway breathing hard, sweating and de-stressed. 

By The Numbers:
Bike: 12.01 miles, Time 46:59, Avg 15.3 (with stops), Ascent 343Ft, Avg HR 143 (with pushes) 136 (without pushes), Max 182

Let's Get It Started -- Again

Officially past the 2 week mark and stir crazy does not even come close to depicting the amount of restlessness and mild case of insanity I've acquired.

It never occurred to me that the "resting" for 2 weeks would be the most difficult part.  Thankfully, the weather broke THIS weekend and I took the Joker out for a 28 mile ride (only the second one since Rev3) and I even (wo)manned up and rode past the crash site (GULP!!)

The light was read when I got to the fateful intersection.  I spent the few minutes I had brushing away any thoughts of angst I had.  It had been a freak accident (one I never wanted to experience -- EVER).  My heart was pounding in my chest and my mouth was dry.  I took a sip from my water bottle and debated turning left, instead of going straight.  I was up in front of every car so they HAD to see me (right?) it couldn't happen again.  When the light turned green I took the path most crashed (by me) passed Mario's with no cars passing me, let alone riding a white Aztecs side panel before crashing head first into the passenger's side door and richocheting off the cement ground with my face.  Nope, I just pedaled right on by. 

When I got home I managed a 3.5 mile trot through the grass around my neighborhood with 2 sports bras (like usual) with minimal bouncing and no pain.  After 2+ hours of working out I still hadn't suffered enough, so I threw in some lunges and crunches for good measure.  A sense of normalcy, had started to return to my life. 

By The Numbers:
Bike: 28.79 miles, 1202 feet of climbing, 1:45:13 (with stops) avg 16.4 mph max HR 177, avg HR 158
Run: 3.47 miles, 32:49, avg 9:27/mile, max HR 187, avg HR 172
Wgt: 139 lbs. ( I gained about 5-6 lbs. since surgery -- grrrrrrr!!!!)

The Make It or Break It Workout

It doesn't matter if it's a running race or a triathlon, I always prep for my event with key workouts, as I am sure many do, but there is perhaps one difference.  There is always one workout that is long and intense or mentally grueling that I make myself complete with certain goals.  If I don't complete the workout and meet the goals, then the race goal changes, i.e. usually the finish time.

When I wanted to qualify for the Boston Marathon I new I had to run a 20+ miler at less than 9:00/mile and I had to pull off a half marathon in less than 1:41, not necessarily to meet the running calculator goals (because some of them said I could be slower than that), but for me.  I had to make myself believe I could do this.  Having all the potential in the world and meeting all the calculated run times doesn't mean sh*t for me if I don't believe it. 

Yesterday was one of those.  I didn't per-se dread the workout, but I had a lot of anxiety and hesitation about surviving the workout.  It was a 5 hour ride and a 2 hour run.  Alone. 

I headed out on the Joker (have to elaborate on that further in another post) around 8:30 am feeling like I was ready to rock this mother out (that never happens, maybe it's the steroids I am on).  I felt only a little tight from the threshhold intervals I had done Monday and of course, my left calf and foot were tight too, but that's par for me.  I got about 5 miles out before I though I may have forgotten to shut off the coffee pot so I looped back to check (it was off) and headed out again in another direction and whipped off another 23 miles.  The route got hillier after that and I had to stop at a gas station to buy more fluid since the park had no freakin' water (seems to be the norm this summer at parks).  I was able to cram about 6 bottles of water/EFS/Gatorade down my throat over 5 hours and I peed twice.

Got home and changed (quickly), set-up my little make-shift aid station and headed out for 2 hours of running.  I was a little stiff and felt like I was trotting so very slowly, but my heart wasn't pounding in my head or chest, which was a good sign I wasn't completely dehydrated.  I made my way back for some water and headed out again, but this time as I returned from my second loop (about 5 miles), I was starting to get the thirst.  I jammed ice down my shirt and grabbed my hand held, not worried it would slow me down because I was already going so slow.  I was able to sip on it as needed and even managed to take down some liquid shot.  Surprisingly, the brick was going really well, until about 10 miles when I could tell my stomach was starting to go south and gonna revolt.  Luckily, I had only 2.5 miles to go to get home and voila`....

I "made it."

Bike 90 miles - 5hrs 3600 feet climbed - avg. 18.0 mph
Run 12.5 miles - 2hrs, avg. 9:40/mile

Training Much? -- I'll Say!

I can't express (or write for that matter), how much fun training has been this summer, even though I am not signed up for any races.  It has been my saving grace, keeping me on an even keel with the stressors at work and thankfully it is also managing my weight. 
I took the last of my scheduled PTO (paid time off) days off yesterday and completed one of the most fun filled 5 days of swim, bike, trotting yet.  Saturday, I survived a 2+ hour run before the cavs and feet just felt too close to their limit.  I almost felt like a runner again. 

Sunday, after not being on my bike all week after my 100 miler, Daisy (and company) invited me to ride with E.P. for 70-80 miles all over the more rural side of northeastern ohio.  E.P. was riding across the country to raise money for cancer (check out www.pedalsoflove.com) and don't hesitate to drop $5 or even more if you feel so inclined!!  Initially, it was me Daisy, Mr Daisy and FastEddie.  We rode pretty much my tempo effort on the way out to Chardon (about 18 miles) and blew by a handful of amish buggies (now I know how "I'll have another" feels passing the competition ;).

 It started to rain and my shoes and socks were soaked.  We picked up a few CTC riders before stopping in Chardon to wait for the larger group that had left from E.P.'s shop in Mentor (The Bicycle Hub).  I took the time to literally wring the water out of my socks.  It was gonna be a long day if the rain didn't hold. 

E.P. and company rolled about about 15 minutes after we stopped.  Group pics and salutations were exchanged before heading back the way we came 16 miles.  We stopped at Linda's Restaurant and smashed some breakfast before rolling out at an albeit, leisurely pace.

We lost portions of the group from that point on, including ourselves when we hit Champion/Warren.  We said our goodbyes to E.P. and her escorts before turning around about 55 miles out and headed back to Parkman.  The pace, of course picked up with FastEddie pulling, but it was doable.  A couple times, I must have been sleeping and drifted back off somebody's rear wheel and had to push to get back up in line. We hit one of the steepest hills, I have climbed all year and I was forced to stand up a little over half way to the top.  We reached Parkman with another 22 miles logged in the Garmin bank.  Mr. Daisy had completed his longest ride ever, to boot -- Hell Yeah!!
We enjoyed some nice Busch beers, pizza and other bar food way too long and quite a few laughs to wrap up the day.  Oh and it DOWN POURED about 20 minutes after we arrived back to Daisy's.

Monday, I managed to pedal on out for a recovery, errr not-recovery ride, thanks to A-train bombing the hills and tyring to push my heart rate up to the northern end of the 130's, before inappropriately rehydrating for the second day in a row post-ride. 

Come Tuesday, I was all but retired, not only from triathlon, but from triathlon training.  I swam for a little over an hour trying to wash the post training celebrating out of my body.  I felt really strong in the water, but on land I was dragging, bad.  I almost bailed on the Tuesday night tavern ride.  Not fast enough to roll with the A group and not wanting to wait until 1830, I decided to just roll out on my own at around 1745.  The goal was to keep my HR 150-170 bpm and with the hills, heat and humidity on the way out, it wasn't a problem.  The loop was about 30 miles and I spent the first 8 miles pretty much pushing and panting (sounds like I am in labor).  I was feeling a little better every mile.  My thighs were burning and I was actually kind of liking the pain (WTF - was the heating melting my brain?)

I was about 17 miles out and had just started making my way back, when I heard that awful sound of my tire going flat.  I stopped and sure enough the front tire was done for.  I walked my bike back to the side of the road, just in case the A group came by and caught me before I fixed the flat (and thank goodness I did).  I ripped the old tube out and was trying to get the tire and new tube on when lo' and behold they rolled up, like knights on shiny steeds.  Daisy, J.D.  of www.uniquetri.com, C.S. and N were able to get me back up and riding in no time.  I was glad they were there since the beads in the tire itself seemed to be a little faulty (I would have never noticed that).  Not wanting to flat alone again, I bit the bullet and "went to the cave," sucking whomever was the last wheel in the A group paceline for dear life all the way back to my car.  I couldn't pull, but I did manage to hang on and get back safely, sans flats -- Phew!!

By Wednesday, I was a training zombie.  I rolled out of bed at 0520 for a group swim.  My army of one and sometimes two (when Daisy and my schedules aligned), had now turned into four with FastEddie and B.O. joining in.  The lake was calm and quiet.  The ducks were out patrolling and the sun was just rising -- it was a perfect morning for a swim.  I felt a little wasted after the first loop and my arms were sore from the swim the day before, so really, really focused on my form.  I was good for about 45 minutes of quality swimming, before calling it a morning.  I got a cooking bug up my arse and toasted some bagels and scrambled up some eggs with veggies and cheese for everybody before we parted ways. 

I had planned on a recovery run or ride a little later, but my my body said "hey jackass, why don't you just take a recovery nap?"  It didn't take much thought and I passed out around 1000 until about 1630 when I ....

had to go back to being an adult and go to work, but I'll be back at this training gig on Thursday.

Like Macca says "Embrace The Suck!!"  (he should add but take a rest day once in awhile and rehydrate appropriately).

Round 12: Let The Infection Begin

I had managed to bully my way through my big girl job and marathon training for 11 weeks before it became impossible and I needed a break (whether I wanted it or not).  It could have been the 20 miler the Friday before.  It could have been the elderly patient who pushed on her trachea to help her cough RIGHT IN MY FACE or maybe I was just due, but whatever the reason, I got sick.  I haven't had a cold like that for a few years.  Monday I was exhausted and by Wednesday it took all I had to not sit down at the nurse's station and pass out.  Thursday my day off I spent in bed all day drinking airborne and sucking on cold ease.  I was pretty certain I was still going to feel awful by Friday, so around 9pm I called staffing and told them I wouldn't be able to come in.  I was cold and achy.  My head felt so stuffed and large I thought perhaps I had become a bobblehead.  My nose was clogged, my throat was sore, -- yay, I wasn't going anywhere. 

Friday I woke up early and felt surprisingly good.  The cold was in my upper respiratory area and my head, so I thought maybe I could just help burn it right out with an easy few miles.  The cold air helped open my sinuses and I could breathe again!!  I came home and stretched, did a short leg workout before hitting the shower.  I drank more airborne and added in some chicken broth and juice.

I had Saturday and Sunday off so I figured I'd be fine by Monday and would return to work albeit in a mask, just to ensure my patient's safety from me and my germs.  However, by Friday night I was worse than ever and I crawled back into bed, miserable.  I started fretting about having to call off on Monday and what about Chicago and my race the following weekend?  Would I even be well enough to go, let alone run?  Worst of all, I had wanted to do another long run before D-day and that would now be impossible.  I was going to be forced to start my taper early.

Saturday and Sunday I spent all my time between bed and the couch, trying to rest and praying I would get better.  Sunday night came and I called staffing for the second time, reporting I was still sick -- DAMN!!

Finally, on Tuesday I felt a sense of normalcy and returned to work (with my mask on, of course).  I still felt a little ragged and run down, but I was hoping the worst had past and I was on the up and up.

Mon: OFF
Tues: OFF
Wed: OFF
Thur: OFF
Fri: 5.0 miles (8:17/mile -- my legs felt awesome with all the time off and cool temps, even with my head stuffed)
Sat: OFF
Sun: OFF

Total: 5.0 miles

Round 11

After arriving home from the Columbus half Sunday, I had a whopper of a headache, my back was aching something fierce on the drive home and my legs felt like 2 rubber bands about to pop!!  I was in mint condition.  I was kind of dreading the thought of a 20-miler this week.  I was a little mentally and physically tapped out from the race and I knew it had to be done on Tues (my day off) or Friday before I went to work at 11pm.  I had to "get 'er done."

Mon: 7.6 miles (8:55/mile, roads, easy run trying to loosen up)
Tues: 13 miles (8:50/mile, long run cut short, legs were just too sore and soaked from the down pour)
Wed: OFF
Thur: 6.7 miles (3+ miles at about 7:40/mile or faster - tempo, didn't have a garmin, but knew it was a tad over 3 just to be safe)
Fri: 20.07 miles (8:52/mile, long run with lots of rollers)
Sat: OFF
Sun: OFF

Total: 47.37

It wasn't as intense of a week as I would have liked, but I kind of needed the mental down time after the race, I think.  I got the BIG run in (a.k.a. the 20-miler).  A bunch of long slow runs was actually quite enjoyable, well except when I got poured on.

Round 10 -- I think

Somehow last week came and went in a blur and I lost track of my mileage.  I may or may not have ran on Monday.  I don't remember.  I bought a new Garmin to help me, but after using it for only a week the damn thing wont hold a charge.  I tried a soft and a hard reset and nothing worked.  I am a little irritated by the whole situation, but nevertheless still plodding through the rainy weather, garmin or no garmin. 

Mon: I can't recall if I ran????
Tues: OFF
Wed: 2 miles (11:00/mile treadmill AM - knew speedwork would be painful otherwise), 8 miles PM (speedwork target 8 x 400 at 1:54, actual 1:47, 1:45, 1:55, 1:49, 1:55, 1:53, 1:53, 1:52)
Thur: 5.17 (target 3 miles at HMP + 5 seconds, actual 8:08, 8:11, 7:55)
Fri: OFF
Sat: 2.35 miles (9:21/mile easy shakeout run through Goodelle Park in Columbus)
Sun: 1.65 miles (9:05/mile warm-up)  and 13.1 miles Columbus Half Marathon

Total: at least 32.52 miles

My deadline is nearing way too fast and I am desperately searching for an 8 day week.  I am torn because I want to pick up some OT at work, but that will hinder my mileage and I already feel it has been on a down trend as of late...

Rounds 8 and 9

I have switched back to days the last 2 weeks and it is ALWAYS crazier at work and more time consuming, but only to the point where I get behind logging my workouts (I still do them).  Running is vital to my sanity and stress relief at work.  It's not even the stress of not liking the job. It is the stress of not doing enough for my patients, not "saving" them.  The miles of running allow me to rehash all the work stressors and refreshing me to start anew.  It is my medicine for burnout. 

Okay so here it is...

Round 8 (9/26-10/02) -- this week absolutely rocked for me running wise!!

Mon: 5 miles (9:24/mile roads and easy)
Tues: 7.6 miles (speedwork 4x1200 w/ 3:00 min rest target 5:30, actual 5:23, 5:27, 5:25, 5:25)
Wed: OFF
Thur: 6.1 miles (tempo 2 miles 7:18, 7:22)
Fri: 16.50 miles (9:01/mile long run easy)
Sat: 9.54 miles (paced run target 7 miles 7:50-8:10/mile, actual 7 at 7:56/mile)
Sun: OFF

Total: 44.74 miles

Round 9 (10/3-10/9) -- and this week actually kinda sucked.  I felt tired and slow...

Mon: OFF
Tues: 3.64 (8:40/mile easy, exhausted from 12+ hrs at work)
Wed: OFF
Thur: 7.65 (blown tempo anything above 55 is too hot; 0.94 miles in 7:49 (8:21/mile), 1 mile easy 10:04, 1.94 miles at 7:36/mile,-- ackk!!)
Fri: 3.85 (9:23 easy, still feel exhausted, achy all over, hard to breathe)
Sat: 9 miles (Ladder 400, 800, 1200, 1200, 800, 400, with 1/2 the time rest interval -- I got up at 6:30 in the morning to avoid the heat and do this)
Target 1:50 per 400
Actual 1:43, 3:47, 5:30, 5:26, 3:36, 1:50
and 4 miles (9:25/mile easy in the late afternoon)
Sun: 6 miles (9:13, was going to be a long run, but still tired aching and can't breathe -- too warm)
        
Total: 34.14

Seems there is always a week every few weeks where my body just quits on me and acts like it has never done this before.

Top Gun

It's getting easier, running that is.  The soreness and stiffness after runs, when I get out of bed and just in general has minimized.  I'm feeling more rested too.  I know aerobic changes can take 6-9 weeks, so hopefully I've finally adapted a little. 

I ran a nice 16+ miles tonight in the rain.  I had hoped I might catch a break from the down pour, but nothing doing.  I thought the run would be rough too, seeing as how I went out and had 2 glasses of malbec wine and 2 more beers when I came home  last night.  (side note: I am not a bum, but I don't really go out anymore, unless you count me leaving the house for work or to go running). 

I've come to terms with my performance at Akron and I'm moving on.  No I take that back, I am using that race as motivation to train smarter and harder (and not run like that again).  I am egocentric.  I have always appreciated each and every opportunity to share a running (or triathlon or basketball) experience with whomever it is, but I am a competitive junkie at heart.  When I am the slowest person or the least talented person, of course I am going to kill myself to be the best.  The clock and the scoreboard don't reflect my effort, they just show how close or how far I am from the better opponent.  It's like Iceman says in "Top
Gun" -- "No points for second place boys." 

I am my own worst critic.  I have been characterized as overly analytical more times than I can count.  However, I am a realist and while I will never be Kara Goucher,  I still have more milestones and PRs to attain.  I just gotta "watch the hardeck" and maybe, just maybe I'll be able to "buzz the tower" soon. 

Round 7 -- Already???

I can't believe I'm half way through my training block and I've only had (IMO) one crappy week of training.  While I didn't always have the most stellar runs, the mileage has remained steadfast and I have become a woman on fire diligently trying to get in every run.  In fact, this week I took my very first day of paid time off (PTO) for my birthday, just to ensure my mileage goal was met.  I got paid for 4 days and only worked 3 and that extra day off yielded quite the mileage windfall to my delight.  Sometimes, I wish I worked three 12's, but with the 4 rotating shifts I do have the opportunity to hit some mega OT (and I need the $$$) and I like that a whole lot come pay day...

Mon: 4 miles (9:04/mile - roads, tight and sore)
Tues: 2 miles (10:00/mile - easy on the TM in the AM after work) and 6 miles (speedwork 6 x 400 meteres @ 6:50/mile with 400 meter RI @ 10:00/mile and 2 x 200 meters @ 6: 45/mile with 200 meter RI @ 10:00) mile on TM to wake up the 3 fast twitch muscle fibers I have in PM  after some sleep) -- also strength training for core and upper body PM
Wed: 5 miles (9:24/mile - roads, easy, still tight and sore) then ice bath -- brrrrrrr!!
Thur: OFF
Fri: 2.50 miles (No watch - easy shake out run before race with 4 x 100 meter strides)
Sat: 13.05 miles (2.5 mile warm-up, Akron Relay Leg, and 7.75 cool-down) 
Sun: 20+ miles (9:13/mile - long run, roads, Garmin refused to come on)

Total Miles: 52.55 miles

Round 6 (almost half way)

This post reminds me quite a bit of my running and by that I mean -- Behind!!  I can't help it, but that's how I feel.  It's been six weeks since I started trying to run more than 15 miles a week and I am just not seeing the time progressions in my races like I used to or had hoped to.  Although, I am not training harder than normal, I am definitely tired than in the past training cycles with all this work mixed in.  I guess I am still trying to cope with being older and being slower, and just when I thought I had the ability to get faster too, after my anemia was fixed a few years ago, arrggghhh!!! 

Mon: OFF
Tues: 4.25 (8:46/mile - attempted long run gone bad, legs were sluggish)
Wed: OFF
Thurs:17.39 (8:39/mile - went out for 8 miles after work and weather was so perfect, forgot to come back - long run)
Fri: OFF
Sat: 9.92 (9:05/mile - quads sore from Thursday)
Sun: 4.74 (warm-up and cooldown for race) and 5K race (7:25/mile)

Total: 39.43 miles

Round 5....

was in my opinion a fail!  Monday started off well with the race and some additional running, but then Tuesday I was asked to work over, Wednesday I was scheduled 12, Thursday I tried to get back on the horse, but by Friday I got bucked off.  Friday I had my first float shift to a leukemia floor (and no it's not the same stuff as on my floor) for 8 hours only to have the boss call and ask if I could stay over for a total of 12 and then with the full moon Saturday and Sunday the patient's went crazy!!  When it was all said and done I worked 63 hours.

Although, running was not the focus of my time for the week I feel the work I put in with my patients was well worth the trade (I'll even share a letter I got from a patient's family in another post).  I don't feel I went above and beyond or did anything I wouldn't normally do. 

Mon AM: 12.3 (0.73 mile warm-up, 5k race, 3.42 mile cool-down)
Mon PM: 5.05 (8:33/mile a little bit harder than an easy run)
Tues: OFF
Wed: OFF
Thur: 11.62 (8:40/mile - long run)
Fri: OFF
Sat: OFF
Sun: OFF (very glad, but tired this work marathon was over for 2 days)

Total: 23.92 miles

Round 4

I have been following this SmartCoach training plan from Runner's World.  It has me running 3 times a week (one long run and one tempo or speedwork and then an easy 3-6 miler). I have been able to run those workouts and then squeeze in easy miles around the two (hard) workouts the best I can. I have managed to cover about 10-15 miles more than this plan calls for which makes me feel a lot better than picking a more intense, harder program would have.  I believe the latter would just frustate me because of my ever changing work schedule.  The additional mileage has come by doing doubles on my days off and on days when it seems pretty much silly to suit up to run but I have jumped on the treadmill to get in a mere 2 miles at a poker's pace, just to say ... "I ran."

Mon: OFF
Tues: 2 miles (treadmill easy - 10:00/mile)
Wed: OFF
Thur: 15.25 miles (roads - 8:34/mile - skies opened up and lightening tried to strike this turtle down!!)
Fri:
Sat: 4.1 miles (roads easy - 9:00/mile)
Sun: 11.1 (SERC run - 8:29 - quads felt beat-up)

Total: 32.45 miles

Each week there are days I really just don't want to do the mileage to break 30 or even 10 miles, but when I type this up I'm glad I did.  I think this running is also really helping keep my head about me at work.  I had my second code blue (in retrospect, the patient never truly lost a pulse ) at work yesterday and was the second responder, never left the room and took it all in stride.  Also, had a patient who wanted to stop treatment in the middle of his chemo bags and leave due to severe chemotherapy induced nausea vomiting and a PCNA that was to say the least not very helpful yesterday.  I think I punched out at 9:30ish last night for another 14 hour day and I'm ready to go at it all over again -- after I enjoy my day off today ;o)