Michele's Training

Cheer Storm Black Jack and Poker Run

2012-01-10T13:29:00.001-04:00

Saturday February 18, 2012
9:00 am

How it works: First card will be provided in race packet. You will then have an hour and a half to run or walk 1.5 mile course as many times as you want. You will get an additional card for each lap you complete. Collect cards to make the best black jack or poker hand to win. You must be back at the race start at 10:30 and turn in your hand of cards by 10:45 to qualify for prizes. It takes a minimum of one lap (1.5 miles) to play black jack and a minimum of 4 laps (6 miles) to play poker. More laps = more cards and the chance to better your hand.
Fees: (non-refundable, non-transferable)
$25 postmarked on or before Jan 31
$35 after Jan 31 or on race day
T-shirts: All runners/walkers pre-registered on/before Jan 31 will receive a long sleeve t-shirt
Start Time: Race day registration and packet pick up starts at 8:00. Race starts at 9:00 and all runners must be back at the start by 10:30 to qualify for prizes.
Awards and Presentations: Runners should present their hand of cards to the result table inside the Cheer Storm gym by 10:45. Awards will be presented as soon as results are calculated. Awards will be given to the top 3 males and top 3 females with the best black jack hand and to the top 3 males and top 3 females with the best poker hand. You must be signed up for the race for the hand that you want to play. Tie will be broken by the next highest card runner has not used in their played hand. There will also be a prize for the most cards male and female.
Proceeds: Proceeds will be used to send Cheer Storm All Star teams to Sevierville and Atlanta for competitions.
Registration: mail in entry form on Facebook or online at Active.com

Link for Forerunner giveaway

2010-08-05T11:41:00.000-04:00

click here for a chance to win a forerunner 310xt

Warrior Dash

2010-05-25T14:07:00.004-04:00

We drove to Mountain City, GA on Saturday morning. We got there in time to set up our tents at the state park and then head over to the race site.
Packet pick up was a little slow but nothing unbearable. We got a nice cotton t-shirt and the much coveted warrior helmet.
The start was exactly on time and they sent us out between flames shooting over the start line.
I wish I could remember the exact order of the obstacles.
I do know that it didn't take long before the 1st one and that was balance boards over a pond. Which lead right to the second obstacle...trudging trough a pond. I slipped while falling in and banged my shin, but Kim and I were laughing so hard as we made our way through. One second the water would be thigh high then next thing you know it is at your neck. I had to doggie paddle a couple of times. I had tons of gravel in my shoes already but was having so much fun it didn't matter.
I think the tires were next. It was hundreds of tires laid out like at a football practice. Someone from the sidelines yelled "Just stay on the top". So I just ran along the tops of the tires trying not to fall in.
Like I said I don't remember the order but other obstacles included:
the woods. Much of the race took place in the woods. It was muddy and a lot of it was single track.
A rope climb up a ramp. This was a wooden ramp with a rope attached at the top. I had to to wait a second for a rope to become available, then I grabbed it and hauled myself to the top.
A cargo net. Because my legs are so short, I had to start at the very bottom. Ronnie said he was able to start above where the cross support was so that made it easier for him. I finally made it to the top, turned around and tried to figure out how to get down. I started out with my back to the net then turned around facing the net.
walls. There 3 or 4 wooden walls to haul yourself up and over. Again the short legs made it harder for me but I went to the shortest side each time.
junkyard. several broken down cars blocked the path and you had to go over them to get by.
mud pit. First you had to slide down a muddy hill into this huge pit. It had barbed wire strung across the top so you had no choice but to drop and crawl. Again I was laughing so hard my main goal was not to get the mud in my mouth.
After the mud pit was the log roll. there were several logs in the pond and you had to climb over each one. I got dumped over one by a guy trying to dump his sister. It did get me washed off though.
The final obstacle was the fire jump. I must admit this was a lot more fire then I expected. But still not a problem to get over.
Crossed the finish line and got a metal!!
The after party was fun. We got one free beer then $4 apiece after that. There was live music and food vendors. I was worried before the race about taking the kids. Someone had posted on facebook that it would not be kid friendly. Well, turns out there were lots of families there and kids much younger then mine. My son did ask one time "Why are there so many men dressed like women?"
All in all it was a very well organized event. The obstacle were not too challenging but made the race interesting. I do think the course was short. I haven't gotten my official time. But I think it was somewhere around 30 minutes and with all the walking I was forced to do because of the single track in the woods, I know I didn't have a 10:00/mile pace.
Everyone should do this race. It really is a great time and for $45 it was not a bad deal...t-shirt, hat, medal, one free beer, live music.

Behind!!

2010-05-18T10:14:00.004-04:00

I am so far behind on my blog that there is no way I can post about everything I have been up to for the past week. So here are some highlights...
The Plan got crazy in week 2 and had a 3.5 hour ride on a TUESDAY?!?!?!?! I managed to get in 2 hours on the trainer. Couldn't take it any longer.
Then the weekend was all about making it work. Ronnie had golf planned so I got up at 4:30 and rode loops around my neighborhood until it got light enough to ride the roads. My neighbors are use to my craziness and actually say good morning with a straight face if I happen to see them getting their morning paper. I got in all 50 miles and the 3 mile run before he left at 8:30. Then I drug the kids to the Rec Center pool when it started raining that afternoon and they couldn't swim at home anymore. I got in 3200 yards and even some pratice dodging my son while he floated around in my lane.
Sunday it rained and I spent the day snuggled up with my daughter. I finally forced myself out on the bike at about 5 for an easy 20 miler. I got rained on before I even got out of the neighborhood. I got chased by dogs 3 times and had a max speed of 28.2 mph on the flats trying to out run one set. At the end I was back near home and still had 4 miles to go, so I headed out toward the highway for a short out and back. I almost got run over twice within a half mile so decided to call it a day.
Yesterday called for more running drills. But since I couldn't walk for a day after last weeks attempt, I just did a slow 3 mile run. My foot was not the limiter this time...it was my tummy. I made the mistake of drinking a Starbucks frap about an hour before my run. Didn't think I was going to make it home fast enough.
Almost skipped swim class but Kim talked me into going. 3000 yards later I was glad I went but exhusted.
Today I went to spin class. Did and extra 25 minutes before hand + the hour class. Think that covers the 25 miles called for on the plan.
This weekend is the Warrior Dash so I am going to have to do some rearranging. Don't think that 3.22 mile run will sub for a 30 mile bike+8mile run even with "11 obstacles from hell".

The Weekend

2010-05-10T10:13:00.002-04:00

Friday was a rest day. I felt guilty taking it since I didn't get all my running in. But since I don't get another til next Friday, I figured I better enjoy it.

Saturday The Plan called for a 30 mile/2 hour bike and a 3200 yard swim. When I went to bed Friday night the forecast wasn't the best for Saturday so I planned to get up and go to the Rec Center for an hour of spinning, spin class, and then swimming. But when I got up Saturday morning the sun was shining nice and bright so I scrapped that plan. I instead waited for the pool to open a 9. I did my required 3200 yards. When I got home Ronnie was napping. I wasn't sure when he wanted to run so I went out and hoed the weeds out of the garden while I waited on him. I finally got on my bike at 1:15. The plan said to ride how I felt and 30 miles in 2 hours wasn't a big push. The wind was bad but I still enjoyed being outside on my bike. I ended up with almost 35 miles in the 2 hours for an average speed on 17.3 mph.

Sunday I slept in and lazed around all morning. Then I did some more hoeing in the garden before I finally got my run done. The Plan called for 5 miles of hills. I am still in the building up miles stage so did 4 miles of flat. The Plan also called for some strength training but I never got around to that.

Today's run is high knees, skipping, butt kicks, grape vines...So if you want a good laugh come on by this afternoon.

Because the Doctor Said So

2010-05-06T12:53:00.007-04:00

I have been pretty hard to live with lately, or even be around. Not running has been making me grumpy. Falling off plan the very first week made me testy. And the idea of not doing the Ironman that is already paid for makes me downright mean. So I made another foot doctor appointment. But before I get to that...
Yesterday The Plan called for strength and swim. It has a list of exercises to do but Wednesday morning there is a toning class at the Rec Center that I like. The instructor doesn't put up with any slackers so I figured that class would be as good as or even better then The Plan's exercises. So I did the toning class. And I put more effort into it then I would have in the weight room at 5:30am. Calling that on plan.
The Plan's swim was 1600 yards but like I said before I am just going to count on my swim coach. She took it easy on us with just 2100 yards. Still haven't decided on those mirrors yet. They had them a little more off the wall and then had a small gap between the two. It was better because I had time to breathe between them and before my flip. But I think I spend too much time looking at body flaws instead of technique.
The doctor's appointment
My doctor's appointment was yesterday morning. I told him my foot isn't getting well but I needed to know if I can run. I don't want to do anything at this point that will for sure take me out of Ironman but if I can run I NEED to be running. He looked at my feet and we talked. We talked about insoles for a while and I am thinking about those (sure wish I hadn't thrown out those Super Feet I had). He told me to stop with the ibuprofen and start using aspercreme instead. He instructed me to start with ice massage therapy. I told him about my sleep splint and he said it could be helpful so I am going to continue trying to sleep in that. Then he gave me the best news...I can run. Now he did say if I had to limp or alter my gait then stop or it would lead to injury of knees or hips. My mood instantly improved.

So this morning my plan called for 15 miles/1 hour of bike and 7 mile run. Now I know better then to jump right into a 7 mile run when I haven't run in basically a month. So I got to spin class a little early, did my stretches, and did an easy high cadence spin for 10 minutes before class officially started. Spin class was tough, like always. I left class and hit the greenway/town for a slow but non-limpy 3 mile run. It was wonderful. Sure my foot had some discomfort, but it is manageable. I am a runner again!!!

Day 2

2010-05-04T09:50:00.003-04:00

We got a new toy in swim class...mirrors on the bottom of the pool. I am not sure how a feel about them yet but they gave me a whole new set of challenges last night. They are about 12 feet long in the swallow end. So when I push off the wall I am almost past them before I start swimming. Then on the way back I would try to take a breath right before I get to the mirrors, watch myself swim, flip turn at the wall, and then gasp for air just past the mirrors. Warm up was hard enough but I was ready to die after the 6 x 200. Then we did some kick, some pull, and some sprints. Ended up with 2800 yards. Not the 4750 my plan called for but I still have no doubts my swim coach will have me ready to go the distance.

This morning the plan called for 90 minutes of easy riding "just spend some time in the saddle". I got to the Rec Center at about 4:50 and waited with all the old folks for the doors to open. I did my stretches then hoped on a spin bike. I did half an hour of easy spinning before Leslie, the instructor, showed up and put an end to the easy stuff. She enjoyed torturing us with big climbs and sprints. More stretching, sit ups and I am done with day two of training.

Let the Training Begin

2010-05-03T12:53:00.003-04:00

Today is the first day of training for Ironman Louisville. Problem is I am still fighting with my plantar fasciitis. So instead of the 8 miles of running my plan called for I went to the Rec Center and did 12 miles on the ellipical. No, it is not the same but better then nothing I guess.
I have made another doctor's appointment for next week. I hope he has some ideas that will get me back to running soon!
My plan also calls for a swim today which I will do at Master's tonight. I know my swim coach will have me ready for the 2.4 mile swim by Aug 29th. That is the only part of the race I am not worried about at this point. Funny since swimming is my weakest sport.

2010 Race Schedule - So far

2010-01-20T18:23:00.005-04:00

Twenty-ten is shaping up to be the most fun season yet. I have aleready signed up for several events that include:

Disney Princess Half Marathon March 7 (girl's trip)

Tom King Half Marathon March 13 (going for a PR 1:50)

Oak Barrel Half Marathon April 3 (will be hilly and just for "fun")

Rev3 Half Iron May 9 (this race is still just "under consideration" and I have not actually signed up for it yet)

Warrior Dash May 22 (yes, I managed to talk Ronnie, Michael and Kim into doing this insane race with me)

Mach Tenn Sprint Tri June 5 (not missing out on the fun this year)

Ironman Louisville Aug 29 (because one Ironman just wasn't enough)

I am sure I will throw some others into the mix along the way.

The Off Season

2009-12-19T15:12:00.002-04:00

For the first time in a long time I actually have a real off season. Training for Ironman doesn't start until April and as of right now I don't have a half iron on my schedule for the spring.
So I decided to do the P90X program. I started last Saturday with back and chest. I suck at push ups and pull ups. Sunday I did plyoX. Then Monday morning I ran and planned to do shoulders and arms that evening. But life got in the way and Ronnie had to work late meaning I got scout duty. Tuesday morning I went to spin class again planning shoulders and arms for evening. Again life got in the way. Casey has cheer leading practice and gymnastics so I never got around to P90X. Wednesday morning I ran again but finally fit in half of the shoulders and arms workout that evening. Thursday was spin class and I didn't even look to see what I was suppose to do that evening drank wine instead. Friday it rained all day so I never got my run done and again never looked at the P90X schedule. Today is crappy again but I managed to squeeze in a run without getting too wet. I have already showered so don't see a P90X workout happening this afternoon.
Maybe week 2 will go a little better.

Vegas Marathon Weekend

2009-12-12T14:55:00.014-04:00

A bunch of people on a diet/running board started talking about this race a year ago. I decided to join the group and signed up. Then I convinced my neighbors, Kim and Michael, to race. They in turn got Pam and Mark to sign up also.
Pam and Mark went on the Vegas on Thursday but Kim, Michael, Ronnie and I waited until Saturday. The weatherman had been forecasting snow all week for Friday night and for once they were right. We woke up Saturday morning to a dusting. We got about 30 miles then came to a standstill. They had the interstate closed in both directions. We were sitting in the left lane and watched pick-up truck after pick-up truck make the turn around across the median. Some of them almost got stuck and we knew there was no way my van would make it. We inched forward as each truck left the line up. I call TDOT 511 and found out they didn't expect to have the road open again until 10:00 (our flight was at 9:55). A car came up from behind riding halfway on the rubble strip and halfway in the grass. We watched them and saw they looked like they could make it to the paved turn around. So we followed them. We got turned around and make it to the airport at 9:00. Luckily we all planned for carry on and ran to the gate. We got there just in time to board the plane.
We had a great flight with 28 racers on the plane. There was a group of guys with a pile of drink tickets and they drank every beer on the plane. Ronnie got in on the free beer but Michael, Kim, and I exercised self control.
We went straight from the airport to the expo. We picked up all our stuff and this time we all partook of the free beer.
From the expo we went to the Luxor and checked in. Then we went in search of a place to watch the rest of the Florida/Alabama game. We drank a few beers and ate some popcorn at the bar. Jeff and Elizabeth from the diet/running board dropped in for a bit. Then we decided we better get some real food and went in search of a place to eat. All the pasta places were booked solid and couldn't seat us until 8:00 (which was 10 our time). So we went to Dick's Last Resort as our last resort. They were able to seat us right away. We ordered more beer and were each given a hat. I ordered a huge cheese burger and fries and ate the whole thing!!!!

Ronnie wimped out and left his hat behind while Kim, Michael, and I wore ours all over the casinos. We walked over to meet the running/diet group and say hi. I think we were way ahead on our alcohol intake and am sure we made quite an impression.
We finally decided to call it a night and went back to our rooms.
I woke up at 3 and could not fall back to sleep. So I went ahead and got dressed. It was suppose to be cold so I went with tights, long sleeve tech shirt and a throw away shirt. We all walked down the the start line then found a warm hallway to sit in inside. Michael had to pee so he went to the port-a-potty line while the rest of us stayed in the warmth as long as possible. But we stayed just a little too long. Kim and I had to jump bushes to make it corral 12 tomeet Michael before the gun fired. I was suppose to start in 6 but decided to stay back and run with Kim. I knew I wasn't trained for a PR and figured I would enjoy the race a lot more running with someone.
It took forever for us to get the the start line but we got to enjoy fireworks and the Blues Brothers while we inched forward.
Finally we were under way. The first mile was slow because of the crowd. 10:35
The second mile thinned out a little and we were able to pick it up closer to pace 9:15
We spotted Ronnie as we ran past the Luxor.
We picked it up a little too much for the 3rd mile 9:02.
Michael kept that pace and went ahead while Kim and I pulled it back down.
mile 4 9:10
mile 5 9:11
mile 6 9:13
mile 7 9:15
mile 8 9:26
mile 9 9:15
mile 10 9:37
I said good-bye to Kim and took the split. She said she would try to be at mile 23 to run it in with me.
mile 11 9:12
mile 12 9:13 I was missing my company and couldn't seem to strike up a conversation with anyone.
mile 13 9:32 Hmm these tights are rubbing me
mile 14 9:26 Nose won't stop running. My sleeves are covered in snot. I could really use a tissue.
mile 15 9:06
My stomach started getting that feeling and I worried that the Imodium that I took wasn't going to do the job.
mile 16 9:39
mile 17 9:23 I really need to learn how to do that snot rocket thing
mile 18 9:47
mile 19 9:39 Made the turn around and was in the final stretch. But my stomach was getting worse. I couldn't get Gu down. The dry air was making me thirsty but didn't trust putting anything in my stomach.
mile 20 10:08
mile 21 9:32 I HAD to stop at a port-a-potty. It was then that I discovered just how raw my tights had rubbed my privates. OUCH. But I did get some tissue to blow my nose
mile 22 10:23 One more mile til Kim is there
mile 23 9:57 Ok here I am where is Kim????
mile 24 9:49 KIM!!!! She is there waiting on me and jumps in. She tells me I have to make it up this overpass then there is one more.
mile 25 10:43 Ugg look at that HILL!!! Oh, there is beer. I grab a beer and then see the guys cheering.
mile 26 11:03 I can't run anymore. I HURT. But Kim yells at me and says to finish it running. So off I go. She leaves me and says she will be waiting at the exit.
My Garmin said 0.40 miles to finish at 9:37 pace.
I got my metal, blanket, water, food, and found Kim.
She directed me along and I got my can of free beer then we shuffled back to the hotel.
total time 4:14:20. Not my best and not my worst.
I got cleaned up and we went for margaritas, 2 for 1. I had 4!!! We ate some lunch. Kim wasn't feeling great so wanted to go lay down. Ronnie and I went on an adventure to meet up with the running/diet group. We took the tram, then rode the monorail, and walked everywhere but just ended up lost. We had been walking forever when Ronnie says "Hey, isn't that the hotel next to ours?" We had gotten off the monorail and gone the wrong direction and had just walked back the direction we came from. But we did see the whole strip.
By then Kim was feeling better and we went and played some games.
That night I got up to pee and felt like I might throw up. I laid down on the bathroom floor and when the feeling passed I discovered I couldn't get up. I rolled over onto my stomach and sorta crawled/drug myself back to the bed. I then used the bed to pull myself back up and into the bed.
Monday we got up early and walked the strip more. Well I shuffled, but I think we saw just about everything.
The one thing Ronnie wanted to do in Vegas was go to In 'N Out Burger. It was raining so we had to take a cab there and back and it still turned out to be our cheapest meal.
Monday evening the boys watched/bet on the Green Bay game while Kim and I played penny video poker. $6 kept me entertained for 4 hours!!
We went back to the Mexican place then called it a night.
Tuesday we went home and had to make the drive from the airport in the pouring rain.
All in all it was a great weekend. I have tons more pics and stories to tell but this report is sooooo long already.

Almost There

2009-11-27T19:57:00.003-04:00

The runs are almost done, only 2 left before Vegas.

The Shift

2009-10-02T18:33:00.002-04:00

Things have shifted this week.
After the rain finally got out of here, the temps dropped. We now have perfect running weather, even in the afternoon.
Since there was no swim class this week, I slept in and did both my Monday speed work and Wednesday tempo runs in the afternoons. Then while I was at it, I slept in on Tuesday and Thursday and did my cross training on the trainer in the evening while watching TV. I felt great on all my workouts. Got close to the required pace on the 6 x800's on Monday. Then nailed my long tempo pace on Wednesday on my 8 mile run. The trainer rides were nothing special but filled the cross training requirement of my plan.
My long run this week will be at The Middle Half tomorrow, making today a rest day.

Issues

2009-09-25T17:53:00.004-04:00

I have been having some issues with my runs lately. I got hit with the three biggest this morning for my long run.
The first I have already talked about...humidity. When I went to bed last night it was raining so I knew I was in for a humid, if not wet, run this morning. When I got up at 3am, I was glad to not hear any rain. But I found out that there was a slight drizzle as soon as I walked out the door. It didn't last long and I was left with pea soup type air to run through. I did get rained on one more time during the run but it was short lived too. The humidity stuck the whole time.
Another problem I have been having while running is GI issues. It doesn't matter when or what I do or don't eat, about 2 miles into the run I feel that rumble in my stomach. On a six mile tempo run it usually isn't a problem. Can't say I haven't had to stop a run before but usually I can suck it up and finish. A long run is a different story. This morning I didn't get that rumble and thought I was out of the woods. But then at about 7 miles it hit me HARD!!! I was running along the highway and there as a steady stream of traffic (yes at 4:30ish in the morning) so I couldn't see far enough off the shoulder to determine if there was a good stopping place. One more rumble and stopping was required. Lucky for me the traffic let up and I could make out a tree line. I stopped Garmin and rushed down the hill. GI issues resolved I continued on.
I turned around at 9.5 miles (in case Garmin made my return trip longer)and realized that I was running low on water. A problem I have had on every long run. I had on my fuel belt with 3 bottles and I had only 1 left. I had passed a few gas stations on the way out that were closed. I prayed that they would be open. The first one was on the scary side. I skipped it but was happy to see that it was open figuring that would mean the bigger, safer station would be open too. I got to the second station about 14 miles. I stopped Garmin again while I ran into the bathroom and refilled my water bottles (next time I need to remember to bring money). I chugged down one bottle and refilled it again before leaving. Oh I also peed since I was there and there was an actual toilet.
When I left the gas station was when it deceided to rain. But, like it said, it was short lived.
I finished the run with no more issues, other then just being plain SLOW. 20 miles at a 10:08 pace.

Humidity

2009-09-23T17:01:00.003-04:00

This humidity is killing me. It has been raining for days. I have somehow managed to squeeze my workouts in between storms, but man it is humid!!!
My pace is really suffering too. My speed work outs have been nowhere close to the required pace. Garmin Guy beat me on my tempo run. And the long runs...they have been ugly!! My 20 miler 2 weeks ago turned out to be a 14 mile run, 4 mile run/walk and a 2 mile shuffle. I managed to run all of my 18 miler last week but it was slow and I could NOT have gone a step further.
I am a summer girl, love the heat, but I am even reaching the point that I am ready for cooler temps. I just hope that with cooler temps will come less humidity and I gain some speed.

Star Triathlon Race Report

2009-09-07T09:04:00.003-04:00

I love this race. It is in my hometown and Leslie does a great job.
This year, since I am not in iron training, I drove the less then 5 miles to the race. I got a great rack position and picked up my stuff.
I tried to take some pictures only to discover I had a dead battery.

The swim is in the indoor pool and it is VERY warm in there. But it was pretty cool outside. So when it was time for us to line up for the swim start they did it inside.
I used the time from swim class where we had done some 200 sprints to estimate my swim time. I put in 3:45 and was number 130.
My turn came to enter the water and my race started. I passed one person in the water. My swim coach was there and I was thinking about all the things she was going to tell me I did wrong.
200 yard swim 3:44
I pulled myself out of the pool and ran into T1. helmet, shoes, sunglasses, bike and outta there.
T1 0:49
My foot slipped trying to get on my bike so I had a guy pass me leaving T1. I quickly passed him right back. We made the turn through town and got out on the highway, then he passed me again. Grrrr...I did not want to play leap frog again this week. Turns out that wasn't a problem since I couldn't catch him again after that. I did, however, pass quite a few others. I made the turn around and headed back. My bike computer isn't working but I knew that I wasn't going fast enough. I tried to push harder but my legs just didn't have it in them.
I made the final turns in town and made it to the dismount line.
14 mile bike 42:22
I GENTLY put my bike on the rack, changed shoes, helmet for hat, grabbed my bid and left.
T2 0:38
As I started the run, Monica asks "How's the ankle?" I answered "It hurts." I just tried not to think about it or whatever it was that was in my other shoe. I focused on the person ahead of me and tried to catch them. Then the next and the next. At about one mile I could see a shadow coming up on me from behind. I picked up the pace a little but he still caught me. We ran together to the turn around and right back to where he caught me. Then he was gone. I returned to my game of catching the person in front of me. I ran over the bridge and through the greenway to the parking lot and the finish line.
3 mile run 23:45
total 1:11:15
I saw Mary Jane starting her run and cheered her on. She is a 62 year old cancer survivor who was doing her first triathlon. When she crossed the finish line it brought tears to my eyes. She is a spectacular lady who I admire greatly.
Results were posts and Roz told me I got 3rd overall female.
After collecting my medal, I went home to check on Ronnie. Hard to complain about a sore swollen ankle when he is looking like mummy boy and can't even use the right side of his body.
I did enjoy some recovery time by the pool.

Long Run #3

2009-09-02T17:14:00.002-04:00

Once again I shifted my workouts around due to racing on this Saturday.
Sunday would have been a ride except my bike had no seat so I took a rest day.
Monday was speedwork. Did it bright and early and missed goal paces on all the intervals. Monday evening was swim class, 2500 yards. She took it easy on us.
Tuesday was another rest day.
Today was long run #3, 17 miles. I got up at 3am and out the door at 3:15. I ran a diffeent route on roads that I knew where in good shape. No falls this week. But I did run slower (9:57) then goal pace (9:32). My ankle is pretty sore. I took an ice bath after my run and have been putting ice on my ankle all day.

Good news...bike part came today. Now I need to figure out my correct seat height and take a test ride tomorrow.

Big news...(it is old news if you are a facebook friend)
I am IN!!!!!

McMinnville City Triathlon Race Report

2009-08-30T13:14:00.001-04:00

This was only my second tri of the season and it had been a year since my last sprint distance. But I had signed up for this race in December when they ran the early discount.
So I got to the race about 6:15 and got my packet, body marked, transition set up...
I had used my last years swim time as my estimated time for the swim start. Therefore I was 119.
I lined up and jumped in when it was my turn. I passed the guy in front of me pretty quickly and the girl in front of him within the first 100 yards. After that it was like I had the pool to myself.
350 yard swim 7:13
I ran into T1 and got my helmet and bike shoes on, grabbed my bike and ran to the mount line.
T1 1:07
The bike is a nice rolling ride and it was cloudy and cool. I was feeling good. I played leap frog with one guy the entire ride. At mile 10 he said "Your turn", at mile 12 I told him "we are almost out of race to keep this up". He passed me at mile 15 laughing.
15.25 mile bike 45:5 (20.0 average)
I ran into T2 determined to get out of there before leap frog guy. I threw my bike up into the rack and it just fell back down, without a seat. I didn't have time to see what damage had been done, I just leaned it up against the rack and ran out of there.
T2 1:02
I was fuming as I went out for the run. I was so worried about my bike I forgot all about leap frog guy and have no idea if I beat him out of transition or not. They had changed the run course this year and made it super hilly. I swear you were either going up a hill or down a hill the entire run. Not good for this girl who runs mostly flat. I never saw the mile 1 marker and just prayed I had missed it cause I was dying. Finally made it to mile 2 and told myself that I could run just one more mile. They had a short out and back and at the turn the girl says "you are more then halfway". What???? we have to be within a half mile of the finish. I made the final turn and ran down the hill to the finish.
3 mile run 23:41 (7:54 pace)
total 1:19:00
39 seconds better then last year.
I went and got my stuff out of transition and examined my bike to see what the damage was. Thankfully it was just the collar that holds the seat post that broke. I went and found Mark with Acme. He called the shop. They had the collar and are mailing it to me. So I hope to still be able to race on Saturday for the STAR.
Once I got my bike taken care of and everything put away, I went up toward the food tent.
I stopped to talk to a friend. As we were talking all of a sudden one side of his face went slack and he couldn't talk. I was afraid to leave him but had to get help. I ran to the medic tent and told them I had a friend who needed them. They told me they were with someone and couldn't come right now. I demanded that one of them come with me NOW. I guess I looked scared enough that one of them left their patient and came with me. My friend was taken to the hospital and last I heard they think he had a stroke. Made my bike problems seem pretty small after that.
I finally went to check the results and saw that I had gotten 1st place in my age group. So I hung around for the awards. I scored a pair of socks as a door prize and a cool chair as my age group prize.

Bound to Happen

2009-08-26T08:59:00.003-04:00

Given that most of my runs are done in the dark on crappy country roads and add in my lack of grace and you know what happened...I fell.
I got up a 3:30 this morning for my long run. My plan says that the key runs can be done in any order as long as you allow one day between each run. So since I have the McMinnville tri this Saturay, I swapped my long run to today.
It was nice and cool this morning but VERY dark. I decided to stick to my normal 6 mile route to start. I know this route like the back of my hand. As a matter of fact, while running with Kim Friday I warned her of the very pothole I tripped over this morning. I wasn't even two miles into my 15 mile run when I hit the pavement. I skinned both hands. Luckly I had on a runing skirt so that provided some protection on my thigh. My ankle throbed for a few yards and I thought about throwing in the towel. But I had to get home anyway so why not run. The ankle quit hurting so I just kept running.
The rest of the run was thankfully uneventful.
So long run #2 is in the books. It was very slow and I don't even want to think about what this says about planned marathon pace. At least it is done and now I can focus on my second tri of the season. That's right this will only be my second tri all season. How unreal is that??????

Cross Training and Speed

2009-08-24T14:33:00.002-04:00

I am once again using the FIRST training program for my up coming marathon. 3 key runs per week (speed, tempo, and long) and cross training 3 days.
So this weekend was cross training. We had another beautiful weekend and I took full advantage and went on 2 two hour rides. Ok so The Plan only calls for 30-45 minutes of cross training but it was too nice and I have been enjoying riding too much to limit my rides.
But I was concerned that the extra saddle time would leave my legs trashed for this morning speed work. Casey was running a fever all weekend and so had to stay home from school this morning. I waited til she woke up, took her temp, gave her Mortrin, and got her comfortable in my bed with her laptop before I headed out at 9am. It is a good thing it has been cooler here. I did the one mile warm up then started on the 4 x 800s. I was surprised and happy to hit within goal range on all 4. 3:38, 3:43, 3:37 and 3:42. A 10 minute cool down and I had my first sucessful run in a while.

Long Run #1

2009-08-21T11:24:00.006-04:00

I don't have much to say about today's long run. I didn't except much and that is exactly what I got.
I got up at 4:15, ate a banana, and was out the door at 4:30. I ran 3 miles and then was joined by my friend Kim. We continued for another 7 miles, then Kim was done and I finished out my last 3.
My pace was no where close to a Boston Pace +30 seconds. But I am fine with that. Vegas is going to be a fun trip. This will be the first time Ronnie and I have been anywhere without the kids since they were born. It will be out 15th wedding anniversary and really close to my birthday. Plus, like I said, I have other fish to fry next year.

Marathon Training Gets Started

2009-08-20T10:53:00.000-04:00

Marathon training started Monday and I am paying the price for a lazy summer. Sure I ran, but it was all slowly. I haven’t done speed work or tempo runs since the end of April.
So Monday morning, I got up at 4:30 with my Garmin all programmed for 3 x1600. I did the 10 minute warm up then started on the first 1600. I didn’t even bother looking at or programming my goal pace. There wasn’t a chance I was going to hit it. And I didn’t. I finished the 1600s and did the 10 minute cool down (jog by that point).
Then Monday evening I went to swim class only to find out it was more speed work. A T30. YUCK. My last T30 was at the end of March right before the New Orleans 70.3. Back then I wasn’t skipping swim class and I was pushing myself harder. At that T30 I swam 1650 yards. Monday I swam 1575. So no more skipping swim class.
Tuesday was cross training day. I rode my bike while Casey was at gymnastics. Nothing hard, nothing fast.
Wednesday was tempo run day. 2 easy, 2 at short tempo pace, and 2 easy. This time I looked at my goal pace and laughed. No way. I did the 2 easy and then picked it up. Problem was picking it up also kicked up the urge to potty. I did my best to make it home, potty, then finish out the run. I ended up with paces closer to my long tempo pace.
Wednesday evening was swim class. I really wanted to skip but kept my promise and went. Once there I was glad I did. We had a great work out and banked 3000 yards.
Today is rest day.
Tomorrow is the first long run. 13 miles at PMP (planning marathon pace) + 30 seconds. The problem there is I don’t know what my goal for Vegas is anymore. I had hoped to Boston Qualify so I could run Boston in 2010 but now I have different plans for 2010. So my Vegas goal is yet to be determined and tomorrow’s run will just be whatever it is.

Halt!

2009-07-24T21:04:00.002-04:00

My friend gave me some Halt! a few weeks ago. It has quickly become my favorite product. I use to slow down every time a dog got a jump on me unsure of what the dog had in mind. I worried about getting knocked off my bike. But now...a dog gets anywhere close to me and he is getting a face full of Halt! and backing off. I encounter a LOT of dogs on my rides and have almost used up my Halt! I will be making a tript the bike shop to pick up some more really soon.

Pushing Myself

2009-07-12T09:48:00.002-04:00

Last Monday the coach at the Masters swim class I attend, told me I need to sign up for some races and get my motivation back. She is right. I have just been going through the motions and not enjoying it.
Yesterday I decided to push myself harder on the ride I planned to do. It was a 22.3 mile loop of flat to slightly rolling. I lost my focus a few times and my speed dropped but I finished the ride with an average speed of 18.6 mph. I also got a little too much joy spraying the three dogs that gave chase with Halt!
I plan to ride again today (it was raining eariler so gotta see if it clears up). A little longer so shotting for >17 average.
I also remembered a Du that I signed up for in Memphis last year but didn't race. Going to see if they are having that again. And I am thinking about an Ironman for 2010.

Returning Soon

2009-07-05T20:04:00.003-04:00

I started this blog back in the fall/winter of 2005 when I was training for my first marathon. I wanted a record of my training. I wanted to be able to go back and see how I felt on my long runs, where I ran, and what I ate/drank. I wanted to be held accountable.
I ran that marathon in April 2006 and then decided to give a tri a try. Again I used this blog as a means to record my progress. I did my first tri July of 2006.
Along the way, I "met" a lot of great people here and been inspired to push myself harder then I ever thought possible.
I have continued to train for race after race and continued to blog about it. I have gone back and read prior years race reports the night before doing the same race again as a way to prepare myself.
But right now I am not really training for anything. I have a few sprint distance tris that I plan to do at the end of August/first of September, but I am not on a plan. I am just doing what I want, what I feel like. Therefore I have not been blogging.
All that will change August 17th when I start training for the Vegas marathon.