Wednesday, December 30, 2009

Goodbye 2009

2009 ends brings along several PRs
*First sprint triathlon
*First Ironman
*First top 3 woman overall finisher
*Longest Run - 30.2 miles
*Longest consecutive days running in a row - 30
*Longest bike ride in one day - 203 miles
*Longest open water swim 2.4 miles (excluding IM)
*Olympic distance PR
*First real debilitating injury that kept me from running for 3 months

Part of my 3 week R&R from training came a hiatus from blogging. Blogging and training go hand in hand, a break from one brings a much needed break from the other.

I can now say that I am ready to put the pedal to the metal and get my tail back in gear. 3 weeks of WTF I want fitness, delicious oh-so toxic food and nightly libations is enough to throw this girl over the edge. I am yearning for clean eating, power and miles. I am ready for the long weekends and strict discipline. This is what I am made of, this is what I am.

Tues. Jan 5th my masochistic training plan begins.....with a partner from afar right by my side.
I have goals for each of the races below, but I will wait to disclose them until after race day :p
I've learned that some things are just best left to ones self.

2010 race calendar

Wildflower HIM - May 1st

IMCDA - June 27th

IM Silverman Nov 7th - Anyone want to join me in this march?
"As I race through the valley of the shadow of death...."

There are 3 types of athletes in this world -
Those who train hard and make it happen
Those who train to get by and wonder why it happens
Those who don't put in the time and talk about what happen

Which kind of athlete are you?

Sunday, December 20, 2009

The whip cream and cherry on the Sunday

My momma made me this

for my Birthday


It's a quilt of most of my first or very meaningful races. Such much TLC went in to this. It has to be one of the best presents I have ever received. And I have to have the BEST mother in the world. Love ya mom!

Wednesday, December 16, 2009

Hell has officially frozen over

Could it have been from Jack Frost's visit last week?
Could it be the lease on the ice box is up? The one that has kept my heart chilled for the last few years? Someone could have stolen my frozen chamber and used it to freeze hell over.
I'll put my money on the second of the two....as my heart has finally defrosted and beats once again.

They say "Whatever Happens In Vegas Stays in Vegas". But what happens when Vegas ends up coming home with you? What are the Ironman odds at a Vegas nightclub, 10+ drinks in? Luck be a lady tonight!

I lost my slipper and it was replaced with a brightly colored Newton Running shoe.

Good morning, good night,
Ride home safe and have a safe flight.
Simple words that enlighten each day....miles, miles and miles away.

Something is happening, something I can't explain is growing. No, I'm not referring to a third limb...although I do think that would be neato.

For the last 3-4 years I perfected a fine tuned machine, able to shut off any feelings that one might form when interested in another person. I turned my focus into career and hobby (IE fund raising and triathlon) development. I now have what I consider a "dream" career. I've raised over 10k in cancer research and think I perform well in the sport of triathlon.

And alas I have met someone that fits the my bill!
Someone that doesn't tell me what to do, yet challenges my ideas
Someone that makes me want to put him in front of me - wow, did I just say that?
Someone that accepts my aches and pains, compression garments and OCDness
Someone that can eat an entire cheesecake with me and not worry about gaining weight....because we will be running for hours tomorrow :)
Someone who makes me smile when all I want to do is cry
Someone who will race me....and if need be, drop me.
Now it is time to address the area in my life that I have avoided and built a wall around.

I have no poker face, my cards lie face up . I'm open, vulnerable and could get devoured by an eagle. I've come to accept it. It's a risk I'm willing to take. Nothing good comes without risk, right? I figure my odds are pretty good on this. Win, win baby. Either it's the "right" thing and we will make one another better (ie Work it harder, Make it better, Move it FASTER, Make US Stronger :)), or I'll get dumped on my ass and left broken hearted...which will just turn me into a vicious athlete racing out of pain.

Monday, December 14, 2009

Reach high, for stars lie hidden in your soul. Dream deep, for every dream precedes the goal.

Wildwood 30.2 mile Birthday Run

This year I decided if I was to forget my name I'd like it to be from running too long than drinking too much. So I decided to run my birthday age, kind of sort of....close enough. Since my bday lands on a work day I opted for the weekend prior and since the Wildwood trail was 30.2 miles and I was turning 29 I would the run extra mile for "good measure."

The run felt like an eternity...

*Prior to the start the local toolhead aka weatherman decided to freak the whole city out with predications of snow, ice and freezing rain. This was a pretty large downer as the trail I would be running on was above the city. The Skyline to get up and around it was steep and curvy. This was enough to scare a few away from joining. I was not going to let a little Jack Frost bring me down. I ran hours in the rain and cold prior. Come hell or high water I was determined to run.
"There is no chance, no destiny, no fate, that can circumvent or hinder or control the firm resolve a determined soul".

*Run started at 7am, darkness. Mark led me through the first 3.5 miles. Roxy guided the way with her "raving" red flashy light collar. The first 45 minutes sucked ass. It had been a week since I had run and I could have sworn that my legs forgot what to do. My left heel instantly hurt. Since I experienced planter last week I was expecting this to last for the run duration and inflict some serious pain later down the line. My right shin hurt too. I figured I was over compensating for the left planter some how. The straight up mile climb to Pittock Mansion was a serious wake up call. I was proud of myself for not being too proud not to walk. I'd run up the vertical until I'd hit an uber steep spot and then walk for a short while.

*Mile 3.5 and my support crew (hehe) meets and greats with water and whatever else I may need. But I was all good. My buddy Joe then joins the run up to mile marker 9.25. Another aid stop at mile 5, a litle water and I was good to go. It was at this point that my legs stopped hurting. Yay! The next 6 miles or so were really great. My body was now warmed up and I stayed highly entertained by Joe's stories.

*Mile 9.25 I say farewell to Joe. Another aid stop, time for more water, salt stick and a swap out of gloves. I had sweated through my first pair and the wetness was numbing my fingers. This aid stop was too long and by the time I started running again I was uber chilled. Dean joined in at mile 9.25 and stuck with me through the end. The next couple miles I talk....I talked way too much. You can ask Dean, I'm sure he would say the same. I talked so much that by the time we reached the next aid at mile 16 I was tired. Too tired, too soon.


*Mile 16 Mark, Robert, Brian and Roxy (dog) joined our run. Brian aka Batman was kind enough to drop off several gallons of water down along the middle of the trail. He also took random pics and video through the run. I took too long of a rest stop at this aid as well. I starting to chafe and chafe in the not so right places. But really though, is there ever a "good" place to chafe? A few re apps of Body Glide and I was back on my way - 1/2 way done!


*By Mile 19 I started to suffer. I had hit said "wall". I was tired. It's all I could think about. Tired, fatigued....I wanted to lie down on the side of the trail and nap in the leaves. I tried to talk to help keep me awake, to feel alive. But that took too much energy. I knew what was happening, I was in a negative caloric deficit. I had feared this. I had run 4 hours or 24 miles prior and never hit this wall. The wall happened do to lack of nutrition the night prior and the morning of. Not to say I was caloric deficient in either case, but I had not maxed out my glycogen stores. I know how a max out should feel and I didn't have the food induced comatose the night prior I was accustom to. I made a mistake and I was now learning from it. It took a whole 20 miles for me to take my first fall. A stick had jumped out in front of me! Out goes my hands and I land softly into a pile of leaves. I had a knight behind me to help pick me back up. A soft fall and a helping hand made me a very lucky girl. The fall didn't hurt much but it was another match lit from my energy book.

*Mile 22 or so and I see Kyle, Johan....unexpected friends, yay! Then came Sue, Don and their cute little mixed pug. Sorry, I forgot his name and breed but the little guy had mass amounts of energy. Michelle and Jeremy soon joined in. I was now running with a pretty large train. I was also floating in and out of reality. I'm pretty sure I told Kyle his Mizunos reminded me of a Christmas tree, all green and shinny with a bring yellow spot. Roxy and the pug were talking to one another....I swear I wasn't the only one that heard this. Sue and Don where uber supportive and helped boost my spirits when they started to hit bottom.

*Mile 24 1/2 and I'm joined by Michelle, Carly and Susan. These ladies came at the right time. My heart grew warm and fuzzy, I rocked a silly fatigued smile and somehow had the energy to run to the end. Ok, ok, maybe I didn't run it all...but most. The last couple miles had more vertical climbing. Oh the humanity! As I'm shuffling along Michelle tells me to quick being a pussy. In my confused state of mind I'm not clear if I heard her right....but then again this is Michelle, she knows how to talk to me, she knows what makes me tick. I really needed to HTFU. During the last hour I felt pathetic. I felt pathetic and ashamed. I was was allowing this run to run over me. My body actually felt pretty good for almost the entire run. All was good but the first hour and the last 30 minutes. The last 30 minutes I felt fatigue pain. No cramping, no injury...just a body that was tired. The last mile or two felt like the last 10 miles, never ending. At mile 29 I was wishing that someone would just give me a damn piggy back to the finish. The very end and I'm greeted with another veritcal climb. WTF?! At the end several of my friends had ran ahead and waited for me to finish first....they would not let me walk, somehow deep within I ran up to the top....and almost collapsed at the finish.


The End - I gave everyone home made peppermint bark for giving me "what I needed" to get me through

30.2 miles - finished 5:45
*I had estimated 5:30 but did not account for the 3-4, 5-8 min aid stops I ended up taking. My finishing time was off by 15 mins but if you exclude the aid I was constantly on pace.

*Hydration was on point. Never dehydrated, no feeling of thirst, hunger or sodium. No swelling.
*GI was nice to me and I only had to make one pit stop.
*I chafed like a mofo - in all the wrong places. I seriously had massive welts :(
*My friends really made the last 8 miles for me. My spirits/energy was down and they carried me to the finish.
*When I finished I think I felt more accomplished then when I finished IMC. I can't explain this.
Maybe it was hitting that "dark spot" and holding on to it for soooooo long. It's truly amazing how you can be in such a dark place and with the right company not give in. At any given time I was never alone. Mile 1-3.5 I had one friend, mile 3.5-9.25 had another friend. Mile 9.25 is where I picked up friends to the end, one here. 3 more at mile 16.25, one more at 16.75, 6 more at 22.5 and 3 more at 24.5. I ended with 14 friends and two dogs.
*I have learned that I am not an ultra runner nor will I ever be. I am an Ironman and will stick to the 26.2 distance after the swim and bike.

Mucho kudos to Mark for helping me plan and organize this birthday goal, along with providing aid support. Xoxo to Robert for being there....for everything, aid, support and picking me up when I tripped in front of him.

I can't forget to thank my amazing room mate and the 40lbs of ice I had waiting in the bathtub.

The day after my body was a little stiff but that was all. 2 days later and my legs feel fine. No injuries and no signs of planter :)

******************************

I'm going to take the next two weeks off. I'm going to eat, drink and be Merry.


Come 2010 I will have composed a badass training calendar that will take me into brutal HIM, my A race IM and end of the season IM that may just as well kill me. It think I have found a partner in crime to train, race and support me.
It's going to be a VERY good year.

Thursday, December 10, 2009

I want to fly like an eagle

AM Swim

1 x 500 warm up

40x50 Main Set
• 16x50 as 1 Fast, 3 Steady (x4); all on 5s rest
• 12x50 as 1 Fast, 2 Steady (x4); all on 10s rest
W/ Paddles
• 8x50 as 1 Fast, 1 Steady (x4); all on 15s rest
• 4x50 as all Fast; all on 20s rest - ;40, 40, 41, 40 :) - consistency is good. My avg 100's are between 1:30-1:32. I really don't have much variance in speed between 50s, 100s, 200s and 500s. I think this is an example of my lack of efficiency. I have power, I just need help allocating it. Why can't I swim as I can dance? Hmmmm. Anywho, it was good to hit 40s, that would put me at 1:20s. I credit the speed to the force with the paddles. I felt like a suped up windmill.

Cool Down
1 x 300

Total yardage = 2800 yards

So this is it....tomorrow I'll rest and then come Saturday I'll get to do what I've been training to do - Run my birthday age (or just a tad bit more :)). I've given myself 3 rest days this week and limited my workouts to one a day 60-75 mins. I haven't ran since last Saturday's 4 hour run. The signs of planter are gone 2 days now. There's a small chance I nipped it in the bud, but I'm expecting it to return after Saturday's run. The weather forecast looks crap-tastic. Below freezing with possible rain/snow. Awesome! I'm not concerned about running in the cold/snow - I've done it before, it's not that bad. I am a little scared of driving up to the trail. It's about 1000ft higher in elevation and the road has lots of curves. I'm such a pussy when in to comes to driving in icy, snowy conditions.
The rest days have been much needed. I now have the "itch". Nooooo, not that "itch" the good "itch" :) I'm ready to go, I'm ready to do this. I want to run. I want to fly like an eagle! I am so F^&$ing excited I can barely contain myself. I am blessed to have sooooo many friends join me on this adventure. I am a very lucky and grateful woman.

Wednesday, December 9, 2009

Ice blocks

AM Spin - 75 mins avg watts 138/easy

This was done in our garage which retains zero heat and it was 14 degrees outside. My feet turned into ice blocks 30 mins in while the rest of my body was an inferno and produced mad amounts of steam. One day I'll get a picture of this, it's pretty badass.

That is all - it's recovery week :)

Tuesday, December 8, 2009

Swimming

Warm up
1 x 500

Main Set
1 x 200 w/ paddles - hard effort;20
1 x 100 w/ bouy recovery; 5
repeat 5 x

1 x 500 descending speed/breathing per 100 per stroke 6,5,4,3,2 (6 and 2 were the hardest to control)
1 x 300 descending speed/breathing per 100 per stroke 4,3,2

Cool down
1 x 200

Total yardage
3,000

Swim was awesome! I was energetic and had strong power! My body was in the water while my head was deep in thought. Occasionally my mind would step out from analyzing "life" to correct form and technique. All was in check.
Training is so therapeutic. I get this alone time that I don't get anywhere else. My mind escapes to another world. Often I'm able to see what I'm usually blinded by. Training makes me a better a person, and I am thankful for this.

Planter update: I've been RICE'ing like crazy for the last 3 days. Today I awoke and could barely notice any pain in my heel. I'm optimistic that I'll be 100% healed before the run, and should have a successful run. I'm realistic in knowing that the planter is more than likely going to come back and may hit me with some sweet vengeance. If this is the case I am A. Willing to embrace the pain and B. Willing to give it the RICE it needs and focus on my bike and swim until I'm completely recovered. Let's hope for the best!

Monday, December 7, 2009

I Walk The Line



Walk the Line/ The Ring of Fire, it's all the same. Such a fine line....in training - peaking/hitting the wall and injury. In relationships with family, friends and the "other". Can I be candid?

*Why does Facebook advertise Hot Single Moms on my page?
*I walk on my tip toes and strike on my forefoot, yet I am open and upfront. Can someone explain this?
*This tin (WO)man finally grew a heart, yet it still needs a lot of oil
*After a full day of not feeling my face, hands or feet I'm ready to tell Jack Frost to go F^&$ himself. Oh joy, tomorrow we're looking at a high of freezing with a low of 17!
*Apparently the cookie monster doesn't eat cookies anymore, what is this world coming to?
*Still waiting on that "magic carpet ride".
*Do you realize how much each person has in common with another? We may be different but when you break down the basics we're all much a like.
*I think I may be the woman looking forward to aging up to the 30s. With my discipline age = speed baby.
*Sometimes I think it's ok live in a fairy tale world, then reality hits...and it is what it is.

I'm going to continue my walk.....my walk along the line of fire, we'll where it gets me.

Sunday, December 6, 2009

I've been lagging

On the blogging

Friday - 2nd day off this week!

Saturday - 4 hr lsd run on Wildwood/just shy of 23 miles.
This was NOT a highlight run which really too bad because I had great company for the duration.
Tummy inflicted great furry as I had to make 4 painful stops :( eh, that's enough detail. I rolled an "iffy" ankle twice. The first time was not so bad, the second time was. The cold was terribly painful. Each time I had to make a "stop" my HR would drop and I'd loose feeling to my hands. Well actually it would start with numbness and move on to what felt like someone hitting my finger tips with a hammer. Ouch. It would take another 10-15 minutes of running to get my core temp up high enough to transfer into my extremities. Oh the humanity! My only saving grace was having Brian and Joe to run with at the end. Having great company in a crap-tastic (pun intended) workout can be the silver lining.
We recovered post run with burgers/tots and drinks. I went for a bourbon furance - hot cider, bourbon and cinnamon. Slowly I defrosted. Only to become frozen and numb again with a painstaking ice bath. Hot, cold, hot, cold - the story of my life. Post bath I used the foam roller and the evil little trigger point ball. I swear I'm a glutton for punishment. Recovery was rounded off with a blissful 45 min slumber.

I have a holiday tradition of visiting The Grotto, this year I asked my new room mate Jessie to come with. It was such a great night for the viewing, clear, crisp and cold. The Grotto is always special for me, it really makes me appreciative for all that I have.

Here are a few misc pictures
moi
Jessie and I
You got me - I thought the flower was real :)
Snowflakes on the sidewalk


Sunday - Was much needed R & R
Upon waking I was not in good shape. Getting out of bed was a bitch, walking was worse. I was now experiencing planter fasciitis. Really? This must be some kind of evil joke. I managed my training/duration and intensities well. There was really nothing I could due about the rollin ankle. #%$^#$@%. The strategy now is not run until my 30 miler this Sat and *hope* it's enough. I'm takin vitamin "I" like it's the "new drug" and icing and using trigger point every couple of hours. I know what it takes to beat this and I will WIN damnit, yes I will.

It is amazing what I get accomplished on a rest day. Started off with eggnog pancakes and bacon with my kick ass room mate. Tackled some grocery and holiday shopping. Spent a little time enjoying being a girl and pampered myself. Listed to Bad Santa on repeat - "Are you saying there's something wrong with my fuck stick?" Ahahahahahahaha! Baked a lasagna, apple crisp and my oh-so famous peppermint bark.


Mom came over and gave her seal of approval on all the food. If I didn't "tri" so much I'm pretty such I could give Martha Stewart a run for her money.

It's that time of year again! All a girl needs for Christmas - maybe this year I'll finally get one!

Thursday, December 3, 2009

Two for Thursday

AM Run - 3.8 miles easy /8:10s
followed up by

AM Swim
Warm up 1 x 500

Drills 1 x 50 -catch up; 10
1 x 50 -high elbow finger drag; 10
1 x 50 -10 kick stroke; 10
repeat 3 x
1 x 200 - 50-A-ok/50-fist/50-karate/50 sprint

Main Set w/ paddles
1 x 200; 20 (hard 100/easy 100 - positive split)
1 x 200; 20 (easy 50/ hard 100 / easy 50 - even split)
1 x 200; 20 (easy 100 /hard 100 - negative split)
repeat 3 x

Cool down 500
Total yardage 3300

Rounded off the night with an long-missed friend and yummy sushi

Wednesday, December 2, 2009

28 degrees!

Was the temp on my morning run. My core and extremities stayed warm since I dressed accordingly...my face on the hand is another story. I swore mid way through my nose fell off. I had to keep blowing snot rocks just to make sure somethin' was still there. The wind wasn't helping anything and made my eyes glassy and red. I managed to put out 3 loops around the Nike bark chip trail. The first lap was done in darkness and pretty much sucked. My joints hurt. I'm sure it was the cold. The second lap was better than the first. It was pretty cool to see the sun come up in the east and the moon go down in the west simultaneously. The moon was HUGE and bright. Last night it was full. From what I hear we'll have two full moons this month. The next should land on the 30th or 31st and is supposed to be blue. Hmmmmm, NYE, I can't help to think this has a meaning behind it. Anywho, back to the run. The third loop actually kicked ass. My joints had stopped hurting and my movement felt fluid. The sky was bight with light. My "special" friend ran laps around my head as I crossed the wooden bridges. I ended my run chashing the moon down. The moon won.

Evening spin - 60 mins "easy" avg watts 141
Ha! Easy! It should have been but I let my calories slip today and the deficiency played a toll on my energy. Eh. I tried to keep my mind positive rappin the spin away to Salt N Pepa's Push It, Snoop Dogg's G Thang and Eminem's Role Model. You know you've got some skills if you can rap in the aero position. Try it!

BTW - yesterday was the first FULL off day I had in a month. I felt lazy and lethargic. I hate off days.

Monday, November 30, 2009

To win without risk is to triumph without glory.

Bite off more than you can chew;
Then chew it.
Plan more than you can do,
Then do it.
~ Anonymous

The Challenge - Run at least 1 mile for 30 days consecutively
Doesn't sound so hard, right? Why did I decided to partake? I wanted a goal that challenged my mental and physical state but that took away any competitive aspect.

"Some of the greatest feats are accomplished by people not smart enough to know they were impossible." ~ Doug Larson
This guy had me in mind. Stupid is as stupid does.

I plan to run my age on my birthday. I didn't really think about combining the two challenges when I agreed to them. Not thinking before doing I up'd the ante and added in "train for your first ultra within 6 weeks" to the bet. What was the up for stake? Pride and accomplishment.

Week 1 - Nov 1st-Nov 7th - Weekly Run avg 27.2 miles/ Max weekly run 7.45 miles/Miles to date 27.2 miles
Day 1 - Started of with the swine flu. I could only run 1.5 miles without keeling over. Frankly I thought I was going to die. As the days went by I could add a mile here and a mile there. I'd spit my lungs up on the city streets, only to pick them up and run forward. 30 second rule on dropping food applied to vital organs, no?

Week 2 - Nov 8th - Nov 14th - Weekly Run avg 50.4 miles/ Max weekly run 17.25 miles/Miles to date 77.6 miles
Week 2 was better on my cardiovascular system. Instead of dropping my lungs on the dirty streets I could hold out until I hit home. I'd having coughing fits that would last 10-20 minutes post runs. I'd spit up everything I had in me in the kitchen sink. At the end of week two I strained my back on one of those coughing fits = backache for 5-6 days. This week brought muscular challenge. I had never ran more than 4 days a week before. My weekly mileage never exceed 40. My energy level was another area affected. I had tried to keep up with power building swim and bikes. Please hold while I go laugh at myself.
AHAHAHAHAHAHAHAHAHAHA!
This was a pathetic attempt. My watts on the bike suffered. When I could hit goal watts it would strain my legs on my daily run. Trying to do speed sets in the pool also sucked major tail. Hitting failure on the swim and bike sucked. BUT it was better swim and bike than run. Swim and bike were NOT my focus. I quickly learned I had to back off.

Week 3 - Nov 15th - Nov 21st - Weekly Run avg 47.8 miles/ Max weekly run 18.25 miles/Miles to date 125.4 miles
My health finally hit 100%. I could run effortlessly. In fact, it was the 3rd week in from a cardiovascular stand point that running felt easy. This could be due from numerous reasons
1. I had no muscular power to push myself to go fast
2. Maybe I was adapting and becoming more efficient?

My legs were tired daily. I grew to HATE our staircase but fell in love with the railing. Most mornings I'd wake up and stumble my way down the stairs. My legs were stiff. Getting up was no cake walk either. I'd pull on the railing, just hoping it would support my carb loading buddha belly.
I relied on Pilates daily to lubricate my joints and keep my muscles flexible. Massage would come in the form of a foam roller, a stick, a wooden roller and when the big dogs were need the mother of all - The MARBLE rolling pin. I wrapped my calves in ice on the daily. Any run over 3 hrs or 15 miles would result in a mind numbing ice bath.

Week 4 - Nov 22nd - Nov 28th - Weekly Run avg 55.97 miles/ Max weekly run 23.5 miles/Miles to date 181.37 miles
Alas, the rain was clearing (not literally as it was this week that I was pissed upon for 4 hrs straight!) and the rainbow came out through the glorious sun.....yes, I maybe delusional at this point. Running was no longer that difficult. My legs grew accustom to the fatigue, as did the rest of my mind, body and soul. It was no longer can I. Now it was just "DO IT" and that's all it took.

Week 5 - Nov 29- Nov 30th - Weekly Run avg 20 miles (2 days)/ Max weekly run 11.5 miles/Miles to date 201.37 miles
Mission accomplished - The END.
30 days of consecutive running....with LSD runs 1-2 days a week to build up the long endurance for my up and coming 30.2 miler.

At the end I'll leave you with what I took from this little adventure.
*I can go loooooong, alone
*I can rely on myself and only myself
*I can run for 4 hours in solid ran
*I will NOT quit, not now, not ever
*I have an amazing supportive room mate who helped me with endless ICE and friendship
*I freaking LOVE my Newtons
*When it was hard to move forward a had a friend from afar *run with me* fueling my desire to run.
*Running is a therapeutic solution to family....to life
*Pain does a body good....along with a smile

PR's
*Longest 7 consecutive day run mileage - 69.5 miles
*Longest consecutive days running - 30


"Without passion, you don’t have energy; without energy, you have nothing. Nothing great in the world has been accomplished without passion" ~ Donald Trump

Sunday, November 29, 2009

One overcooked noodle

AM Swim - HUNG OVER! Damn you Four Lokos!

500 warm up

Drills
1 x 50- A-ok; 10
1 x 50 Fist; 10
1 x 50 Catch up; 10
1 x 50 ten stroke kick;10
repeat 3 times

Main Set
1 x 300 - descending by 100/ with paddles;
50 easy w/out paddles
repeat 4 x
This demolished my lats and triceps, I felt like an over cooked noodle

Cool down - 200

Total yardage - 2700

AM Trail Run - Plan was to go 2 hours. Cooked noodles don't run too well.
I only lasted 75 mins, approx 8.5 miles
Running up Lower McClay park to Wildwood is NO joke. A lot of vertical in a short amount of distance, OWNS me EVERY time.
Ran with the PDX tri club. It's been a long time. It was nice to run with familiar faces.

Day 29 - 55 mile weekly avg/ 190 miles month to date :) One more day to go baby!

This coming week will be a much needed unloading week.

Saturday, November 28, 2009

Dance Of The Sugar Plum Faries

AM Pilates - not sure why I mention this. I do them every other day and I don't mention it, yet today I do.

5.75 mile run - easy 8:45s
Weekly avg 56 miles/ Month-to-date 181 miles.....will I hit 200 before month end?

Nap, food

2 hour "easy" spin/ avg watts 135

One badass Jalapeno burger for recovery


We got a tree, drank a Four Loko's....and this happened


That is my day. To bed early on a Saturday, training on Sunday....love my life :D

Friday, November 27, 2009

Thursday, November 26, 2009

Thanksgiving

Wow, I can't believe it's already Thanksgiving. The year has come and gone so darn fast.

I am thankful for.....

*My moma - for being supportive and standing by my side all year round. I love you mom.
*My career/boss/co-workers - I've now had my job for over a year. The "honeymoon" should be over, but its not. I can't recall one day that I've woken up not wanting to go to work. Ok, wait I take that back....there was one day, but I had the flu and I don't think that counts so much. I am grateful for having an intelligent, accountable, caring, mentor as a boss. Witty, positive co-workers and a work environment that supports the tri lifestyle.
*My grandfather and my father.....for not giving up hope and holding on day after day.
*My room mate - the woman is such a blessing in surprise. Funny, supportive, sweet and caring...I really lucked out finding her.
*My friends - I have an amazing circle of friends that surround me. All individual and unique, no cookie cutters in this bunch. When I'm down, they pick me up. When in need, they are there. When I need a little tongue lashing, they give it.
*For getting injured so early in the year - It humbled me. It threw me right off my high horse, which apparently was much needed. It taught me patience. It gave me appreciation for all the little things. As I've always said "Everything Happens For A Reason".
*For finally finding someone who "gets it". Hopefully I won't F%@$ it up.
*For those true and few that don't think I'm crazy :)

And to end on a humorous yet serious note
*I'm thankful to not be forced to aqua jog!

Thanksgiving workout
4hr LSD run on the Wildwood trail/forest

First 2hr out and back - 11 miles
Little did I know that at 7am Wildwood would still be 95% dark with heavy fog. The first 30 minutes was a bit sketchy as I could note see on foot in front of the other. Really scary when I ran into a fallen tree a couple minutes in. Oops. It rained down upon me for the duration. I was "thankful" I had the forrest to shield me from the rain

2nd out and back - 12.5 miles
Negative split baby. Could be due to the fact I could actually see, or that my legs and body had warmed up, or I had a run partner, or I'm just that BADASS as the duration goes on. People who've trained with me know. Regardless I luv negative splits. Hour 2-3 felt really good. Having a running partner was a nice distraction of time. Fatigue set in around 3:30. Maybe not fatigue per say but foot pain. Thanks to GU my energy levels felt good and my legs managed to hold their own. The rain and mud took a beating on my feet and blisters became painful. The positive thing on blisters is that they are "only" painful...no stress or worry of injury. Pain I am a master at blocking out. The last few miles I flew. I think I was high off of the Roctane. My buddy Mark joined me for my last mile back, it's always good to have a friend at the end. I almost "bit it" numerous times. With a 1/4 mile to go a fallen tree jumped out in front of us and I finally eat mud, at least it was a soft fall.

4 hours, 52 wooden bridge crossing and 23.5 miles in the mud and rain later...I finished with wings, a smile and some seriously jacked up feet.

Weekly Avg 68.87 miles - hot damn!/ Month-To-Date challenge - 172.5 miles :D

Wednesday, November 25, 2009

Training

AM RUN - 3.75 miles /8:20
Followed up with AM SWIM

1 x 500 warm up

Drills
1 x 200 paddles; 10
1 x 200 buoy; 10
repeat 1 x

Main Set
4 x 100; 10 (easy 75/ hard25)
4 x 100; 15 (easy 50 / hard 50)
4 x 100; 20 (easy 25 / hard 75)
4 x 100; 25 BALLS TO THE WALL

Cool down
1 x 200

Total yardage - 3100

Tuesday, November 24, 2009

My little tangent

#1 freaking pet peeve - NO ACCOUNTABILITY.
I don't understand how people can go through life saying they are going to do something and not do it. Let down is NOT ok.

2nd pet peeve while I'm at it - NOT PLANNING.
Who do people think they are? The world doesn't revolve around one person. You can't just drop the dime and expect ^%# to happen.

HOLIDAYS drive me nuts!

:le sigh: - on to my workouts


AM- 8.85 mile run
6.85 miles on the road flying high - 7:50 avg
2 miles on the Nike Chip Trail - 8:45 avg
I had someone running through my mind....it fueled my workout :)

PM Spin - 60 mins/ 141 avg watts
Another night rapping to spin. I started out highly stressed and annoyed. I little Tupac and Xzibit fixed that.

Day 24 - 145 miles Month-To-Date / 51 miles weekly avg
Still haven't missed a day and my legs feel stellar.

Monday, November 23, 2009

Pretty In Pink

The weekend really wore me out and Monday came as a much needed recovery day.

Day 23 -
1 mile easy run around the hood.
I swear I was flyin high the whole time. I have this silly smile I can't seem to shake.

Weekly avg 49 miles/ Miles month-to-date 136.4
I'm starting to confident about the bday run :)

I end this note with a picture of my Pretty In Pink Newtons


Sunday, November 22, 2009

Oregon rain and some Arizona sun

Thursday

AM Run – 3.75 miles

Followed up with AM Swim

6 x 500s / 1500 w/paddles

Total yardage - 3000

Friday

AM Run – 3 hours LSD

Eh, I had to get my tail out of bed at 4am to get this bad boy hammered out. Not exactly my cup ‘o tea, but you do what you got to do, right? I awoke 10 minutes before the alarm went off. I had a poor night of sleep, waking every couple hours.

I received disturbing news on my drive home from work last night. It was on my mind through most of the night. I found out my grandfather has lung cancer, yet again. He first had it 10 years back. When he first went in for surgery he told the docs that if they thought the cancer would grow to remove the whole lung, so they did. He donated the lung to OHSU for cancer research. 6 months down the road the lung was overtaken by cancer. Since then has been in remission, until of late. He’s recently had some issues breathing, turns out his other lung now has cancer on it. Ugh. He’s too old and unstable for surgery; it is not an option. He’ll be going in next week for a biopsy and then start radiation. We can only pray from there. This really sucks. My grandfather is the most unselfish, loving person I know. Seriously, I don’t know of another human with a larger heart. He met my Nanana with 4 children ages 2-7, and took care of them as if they were his own. My grandparents never had much money but would always make sure we had a roof over our head and our bellies were fed; even if that meant they would starve. My Nanana had strokes for the last 10 years of her life. She couldn’t do much on her own. She couldn’t walk, eat or function much….yet my grandfather stood by her side. He would color her fiery Irish hair red each month and doll her face up with light make up, so she never felt “old”. He stuck by her side hospital visit after hospital visit for over 10 years. Whenever I doubt LOVE with another person I can look at my grandfather and know it exists. If he goes I feel my hope will go. I just don’t know if they make men like that anymore.

Alas, back to my run. I quickly got up and devoured my normal breakfast; a bowl of cheerios w/soy milk and an English muffin with PB and honey. How well my body felt surprised me. No stiffness and no pains. I threw on my Zoot Active CompressRX Calf sleeves, Smartwool socks, Craft thermal tights, Craft baselayer, Sugoi Versa jacket, Brooks reflective hat and my Brooks Adrenalines and I was off, running down a dream. Oy! It was wet outside, pissing down wet. I had 3 loops mapped that would take me back to my house on each hour. This was so I could change and refuel/hydrate if needed, and this was needed. The first hour went by fast. Not saying that I ever went fast. My body felt really good. I enjoyed running through the neighborhood while most people were still sleeping. I ran past the gym and the only person inside was the janitor. This is 24hr fitness people! Why are you not getting your fitness on at 4:30am? Fitness has not time limitations. My first hour in and my Versa Jacket was soaked through. Gear change! I replaced my Craft baselayer with another Craft baselayer, ditto for the Smartwool socks and replaced my jacket with a Gortex waterproof jacket. The rain was not going to stop me!

The second loop out was different than the first. Aren’t they all? Body still felt good, but the rain was now starting to annoy me. I suppose I could blame it on the rain, but in reality I think the thoughts of my grandfather haunted me. I’m scared. As the rain started to pour down I started to cry. I’m not too sure why. I am not a crier, but I accepted it. Maybe the angels above were crying along with me. Crying turned to random yelling as my sadness turned to anger. F%^# cancer! I am so sick of it affecting so many people in my life. My mother, my father, my grandfather…..F^$&*en A, give me a break! Agh! At one point it all stopped, and the rain died to a slow drizzle. I felt somewhat better after my irrational outburst.

I hit the house for another sock swap and see my roommate waiting outside to run the last hour with me. She is getting sick and I heard her coughing all throughout the night, yet there she was unselfishly there to support me. I told her to go back in and rest up. I was good to run the remaining alone. I already went through my darkest hour. The last hour was done on the Nike bark chip trail. Oooooo, the bark felt soooooo good on my feet. One loop in and I could feel it starting to tax my energy. It was either the bark or I was a GU too short, more than likely a little of both. I ran the last mile and a half on the road. I had new-found energy and for the first time in weeks I was able to accelerate. I had new-found muscular power to do so. Or maybe I just had the oh-so famous runners high.

Walking in the front door I was greeted with the aroma of pumpkin pancakes. Yea, I pretty much have the best room mate ever! I quickly ate and took myself to work.

Summary – 2:50 hrs LSD – 18.25 miles

A Starbucks Venti coffee energized my 4-hour workday. Mmmmm, Starbucks had samples of their peppermint brownie. I highly recommend it. My….shall I say it again? Badass roommate bought me 4 bags of ice and had them waiting in the tub when I got home. Luv this girl! 28lb ice bath later and my legs are feeling numb, but good. Rockin’ my Zoot CompressRX recovery tights and I’m out the door headed for IMAZ. Get to spend some time with a special friend and gonna cheer on another friend for her first Ironman. Goooooooo JESSICA! I’m hoping all the fun in the next couple hours/days will help alleviate some of the worry and stress.

PS – No, I am not sponsored by any of the above brands. Nor could I be with my career as it is a conflict of interest. I just see importance of calling out what works and what doesn’t.

Saturday – Arizona

AM Open water swim – 30ish minutes

A buddy and I went out and swam part of the IM swim course. The water was chilly. I think they reported 64. Apparently I have no sense of how cold 64 is, I felt it would be ok to swim sans wetsuit. Luckily I was talked into wearing one and rocked a 2xU demo. Not my first choice but I took what I could get as Blue Seventy was not present. Tried out the TYR Nest Pro goggles. Loved the fit but not the clear lenses. Clear lenses aren’t really made for OW but beggars can’t be choosers when you leave your goggles at home. I did happen to remember to bring my badass TYR orange goldfish swim cap w/ fin. I may not be able to see where I was going but at least I would be visible to those around me! So let’s go back to the water temp. Brrrrr! I was struck with an instant ice cream headache without the tasty goodness. A few strokes in and my brain froze. Mother$%@. Swam a bit more and it went away. Wetsuit didn’t compare to my Helix and this was apparent 10-15 minutes in and my shoulders grew fatigued. The neoprene didn’t thin out our stretch enough in the shoulders and arms. The one thing I did like about the suit was that the arms fit my short limbs and the torso didn’t feel compact. My buddy swam with me on the way out. On the way back he pulls ahead and then waits. I then get this smart ass comment “I could drop you…but what fun would that be?” He says this with smiles, then instantly drops my ass. At first I thought “WTF?” but then smiled along and found humor in that fact that I am just a mediocre swimmer and he was a better, and a smart ass. I liked that. I hadn’t swum OW since IMC, it was a breath of dirty water : ) but much appreciated dirty water.

Post swim….

AM Run – 30ish mins

OMG! How I loved running in the mid 60s with the sun shinning. Sure as hell beats 3 hours in the dark, mid 40s in the pouring rain.

Met up with some PDX friends and spent the afternoon at an IMAZ send off BBQ. It was good catching up with friends I hadn’t seen since IMC. Bittersweet we live miles from one another and it took hundreds of miles away to do so.

Wished Jessica the best on her first IM and Sue on trying to qualify for Kona.

The evening was spent with a “special” friend indulging in yummy sushi, tasty cocktails and a slice of amazing Godiva chocolate cheesecake. Life is good.

Sunday – IMAZ cheering / 90 min easy run

Made it to the start a tad bit late but was able to see the 1:00+ swimmers exit the water. Next it was on to a 90 min easy run.

Easy? Yes and no. Cardiovasular wise? Very much so. Hydration? Fatigue? Not so much. 10hrs of sleep in 2 days is just not enough. Add a couple drinks the night prior, 2 PRs and “a broken damn”, I was one tired kitty. This was all evident as the start of the run was s struggle. I was dehydrated and the dry Arizona air wasn’t helping anything. 45 minutes in and my energy changed. This could be from the GU Roctane or just maybe….my badass running partner. This sir, is what you would call a compliment. Saying, “I could run fast, but I wanted to run with you.” is not what one would view as a compliment. Your lucky I knew that’s not what you meant. You can only shove your foot in your mouth so far before you choke, ya know? J I do recall that your arms are longer than your legs; maybe your mouth is bigger than your brain? Lol, J/K. 80 minutes in and I was pretty much done. My fingers started to turn to miniature sausages. Dehydrated with swelling is not a pleasant feeling. I also suffered from windburn on my face. Ouch! 90 minutes and 10 miles later I was happy to be done. Time to recover with In-N-Out Burger – yay!

The afternoon was spent in the IMAZ VIP tent drinking wine, eating good food and watching and cheering the pros in. The best part was having a “special” someone by my side.

A few of the highlights of the IMAZ finish included

*Watching my favorite female pro – Sam McGlone take fer first IM WIN while crushing the IMAZ course record. What a superstar!

*Watching Sue cross the finish line with an aggressive time, possibly qualifying for Kona, all with a smile on her face.

*Giving Jessica a high five on the run course – She was rocking a massive smile and looked strong.

Now I sit at the airport writing, waiting for my late night flight home. I’m already missing my “special” someone. : ( Aw, distance makes the heart grow fonder…..right?

Wednesday, November 18, 2009

Repeat

A close repeat of Monday

AM run 5.5 miles on the Nike chip trail.
Rocked my new Zoot CompressRX Active Calf Sleeves - badass. My calves have had the hardest time adapting to the mileage ramp up. Today I was massaged by Zoot :). I highly enjoyed it.
MTD 99.9 miles/ WK avg 48 miles

PM Spin - 60 min easy / 136 avg watts
I rapped along to Too Short to keep me in Zone 1-2
"These are the tales, the freaky tales...
These are the tales that I tell so well..."

Tuesday, November 17, 2009

All I have...

Morning Swim - same set as last week. I really like the 50 repeats

1 x 500 warm up

Drills
2 x 50 A-Ok; 10
2 x 50 fist; 10
2 x 50 Karate; 10
2 x 50 10 kick stroke; 10

40x50 Main Set
• 16x50 as 1 Fast, 3 Steady (x4); all on 5s rest
• 12x50 as 1 Fast, 2 Steady (x4); all on 10s rest
W/ Paddles
• 8x50 as 1 Fast, 1 Steady (x4); all on 15s rest
• 4x50 as all Fast; all on 20s rest

Cool Down
1 x 300

Total yardage = 3200 yards

Evening Run ~ Day 17
6.3 miles /8:10 avg - cursed with woman pain for the duration, for the love of.....!

MTD - 94.5
Legs still feel ok....we'll see how the AM chip trail run treats me

Monday, November 16, 2009

On and on I go.....

Day 16 - AM Run 9.5 miles
Eh, the run was painfully slow avging 8:55s. Energy was present, the run felt "easy" from a cardiovascular stand point. My legs were fatigued and didn't really feel like moving faster than a turtle. Everyday I wake up and my joints and muscles are stiff and feel like rocks. The side railing to get down the stairs in the morning has become a new found friend. Not sure how this friendship will grow as I continue to use it and abuse it. I just hope my body weight doesn't tear it off the wall. My calves hurt during my run almost daily now. It's odd, they never hurt after, only during and the pain is at the start and last for 30-60 minutes....or however long it takes them to warm up again. I think this is just accumulated fatigue. I'll just keep on keepin on, with one positive foot in front of the other. I'm pretty confident I know my body well enough to back off when need. I've learned lessons....the hard way and will continue to keep myself in check.

Evening recovery spin - 60 mins avg 137 watts
Spin felt fantastic! My Zoot recovery socks did wonders on my calves and the spin felt like the much needed icing on the cake. Topped it all off with a cherry and a session with my foam roller.

I'm tired, time for bed. Life is good :)

Saturday, November 14, 2009

A 3 day recap

Friday AM - 60 min "easy spin" avg 130w/ 3 mile "easy" run
Spin was easy and I was happy to have my powertap working again. The run on the other hand was not so easy. It was a chilly 35 degrees outside and we had sideways rain ladies and gentlemen. Within minutes my toes and feet went numb from the cold. The rain poured down and it hit hard. I felt like I was in combat with mother nature and she was kicking my tail.

Saturday - 3 hour muddy trail run - 17.25 miles
I feared this run.
*It would be my longest run to date since IMC
*I would be running the last half alone, which means my mind could turn on me
*It was a mind and finger numbing 30 degrees upon starting and wasn't going to trend up
*This would be day 14 on my 30 day challenge and my calves were starting to yell at me.

I met up with Kyle, Mark, and Mark's brother-in-law at 10am for LSD run along Wildwood. The first half we headed out north.
I ran with Mark all of maybe 30 seconds as he and Daniel zoomed past. They did a quick and easy 20 min out and back. Kyle and I ran the first 45 min out and back together. I immediatly felt pain in my calves and thought it was a bad sign. The trail was muddy. I don't mean a little dirt and mud either. I'm talking about sink your shoes and possibly loose one as the mud monster tries to devour it. I hear it especially likes the taste of Nikes. We took is slow and easy as to not fall on our face or twist an ankle. The first out and back went longer then expect which meant the 2nd one by myself would be a little shorter, I was totally ok with this! The first split we did in 1:45 and covered 9 miles. It was great to have Kyle along as he kept me in good spirits. We chit chatted the whole time which proved to be a great distraction from my achy calves. 75 mins in and my calf pain was pretty much gone.
Part two was done solo. I hit the trail heading south. I kept my GUs on point which kept my mind in the right place. I choose to go south on the second half instead of the first half. I knew the last few miles I would encounter a b^&# of a climb and wanted to suffer in solitude. Oddly enough, I didn't suffer at all. The first 1/2 mile or so of the climb was difficult. I voice came into my head and I remembered something a friend once told. I can't quote him as I don't remember the exact saying but it was something along the lines of "running is the simplest...." It made so much sense. Cavemen used to run barefoot. It really boils down to the root of our existence. I shortened up my steps (Ha! Did ya know that was possible) and hopped up that hill like a bunny in heat. I told myself if at any point I felt fatigued that I could walk up as I know is part of ultra running. Since I am training for an ultra I figured I should put the training points to good practice...BUT I never felt the need to walk. I kept a nice consistent hop up to the top of the hill and enjoyed my recovery flat. Still....I thought by the last mile I'd suffer, and I never did. In fact I felt so energized I started to sprint when I hit the last mile. Lol, that was what we call false perception of energy as my sprint only lasted 1/2 mile. I reached the end, tired but feeling pretty damn good. 80 mins and another 8 miles.

I'm not really sure why I was so scared going into this. I've done the distance before. I've trained in crap-tastic weather before. I've done it solo before. I can't really put my finger on where the fear comes from. But every training session or race I've gone into with fear has turned out to be a successful. I will considerate a necessary evil.

PS - Big thanks to Jesse for letting me borrow her thermal run tights. I think they saved my legs from frost bite.

Post run I strapped ice onto my calves for the ride into town. They didn't hurt but as I'm continuing to run every day I will do whatever I can or know to prevent injury. Picked up 28lbs of ice from the store and sunk into a 15 min ice bath when I got home. Once my skin went from red to purple I drained and defrosted with a hot Lush bomb bubble bath. Ah - utopia.

Mark came over and made Jesse and I Gyros, they were amazing. We preceded to fill our sports bottles with Crown aka Royal and hit up the max train into the city. Not before Kona, Jesse's cat decided to face attack Mark. That's a story for another day though. Along the ride downtown we took lots of crazy pictures and molested lots of random objects. We hit up Life of Riley and I learned how to play pool :). Ok, you got me. Learned is a bit of an exaggeration, but I did managed to hit the ball and one even went in to the hole! And that's what she said :) Anywho, a few crown's and a jagger and red bull and I was done for the night. I was sober enough to remove to take my vitamin I and pedialyte before bed.


Are those bedroom eyes? Nope, we're just tired.


Getting "VALIDATED"


I missed that shot


WTF?


The End

Sunday - Was food/recovery galore day
My day started of stellar as my room mate took me out to breakfast. Sweet potato pancakes, ham and egg whites - mmmm
For lunch I had left over gyros - mmmmmm
During the afternoon I made a lasagna out of whole wheat noodles, italian turkey sausage, tomatoes, garlic, spinach, mushrooms and fresh basil - mmmmmmmmmmmmm
All I did for fitness was my one recovery mile - which was cursed by woman pain. Eh, better one mile than 17.

Today is 15 of the 30 run day challenge. I'm up to 78.6 miles and my legs are a-ok. I PR'd my longest run week with 50.5 miles :D
I'm feeling pretty good about this challenge.

Thursday, November 12, 2009

A couple of 50's and being chased by ninjas

Morning Swim

1 x 300 warm up

Drills
2 x 50 A-Ok; 10
2 x 50 fist; 10
2 x 50 Karate; 10
2 x 50 10 kick stroke; 10

40x50 Main Set
• 16x50 as 1 Fast, 3 Steady (x4); all on 5s rest
• 12x50 as 1 Fast, 2 Steady (x4); all on 10s rest
W/ Paddles
• 8x50 as 1 Fast, 1 Steady (x4); all on 15s rest
• 4x50 as all Fast; all on 20s rest - (PULL, PULL, PULL! How I love feeling like an inferno submerged in water)

Cool Down
1 x 300 - my arms feel like over cooked noodles. It was a good swim!

Total yardage = 3000 yards

Evening Run - 2 loops around Nike chip trail - 5.5 miles total
So my evening run was uh, interesting. I learned that the Nike chip trail is not entirely lit up. When I had ran it the previous morning day light was slowly emerging. By the end of the first loop it was pretty light and foggy/misty. Tonight it was pitch black and I learn the trail only has ground night lights for maybe a 1/3 of it. This wouldn't be so bad if I wasn't
A - scared shitless of the dark. Which I suppose shitless on a run is a good thing?
B - clumsy. Clumsy is not good when one is running on uneven surface and can't see what is in front of them.

My previous favorite portion of the trail turning it what felt like a Friday The 13th movie. Oooo, if I had run this tomorrow it damn well would have been! Anywho, the portion is very woodsy and the ground lights, where well here........and occasionally there. My mind is playing tricks or there are shadows dancing around me. I almost ran into a tree not once but twice! Do I think the tree jumped out in front of me? Hell yea! I think that whole area has some kind of spell cast upon it. To add to the shadows, darkness and moving tree's I was creeped up upon by NINJA's! Shit you not, Ninjas! Apparently every dude that runs on the chip trail at night likes to dress in all black. I think one chopped off my nose as I had lost feeling to my face 20 minutes. Sure it could have been the 45 degree cold but it happen right as a ninja ran past me. I'm going to side with logical reasoning - The ninja cut off my nose. Oh the humanity! I high tailed it out of there one loop planed short. My calves were started to ache and moan from my clumsy steps and my mind could only take some much of the nightmarish games. I was happy to arrive at my comforting door step.

And here I am post run - I have a fetish of dressing up for my run like the blue rejected teletubbie - Skippy Do

In all honesty I'm rockin' the Sugoi MidZero hoodie with pony tail port. It's warm and I don't care for ridiculous I look in it!

Wednesday, November 11, 2009

Today I discovered....

the Nike chip trail. I know, I know, it took long enough. Better late than never, right?
Anywho running on that trail is pure utopia. The scenery is beautiful and the bark chip is so soft. I loved running in the dark, my way guided by shimmery night lights planted in the ground. It's only 1/2 a mile from my house and it's a short 2 mile loop, which I ran over and over and over again. I felt as if I was running miles, and miles, and miles away from home. In reality the furthest I ever got was 3 miles away from my start. I'm sure this feeling was provoked by the enchanted forest like setting. I believe the facade of distance was also caused by the root of one of my weaknesses and fears coming to surface. Running is such a wonderful sport. I don't like running in anger or hurt. I don't want to use it as an escape anymore. I can't run forever, or can I? I think I can, but I no longer want to do it alone....I will face my fear.


I got to spend the evening at....wait for it...the gym, ugh BUT I was with my girl from out town -Robin. She's probably the ONLY person that could ever get me on a piece of cardio gym equipment. We spent our catch up time on the recumbent bike, stairmaster and treadmill. Work it girl! I am soooo happy I got to see you, Robin. It's been too long. You know your lifetime friends when you pick up where you left off, and you just GET one another :)

Tuesday, November 10, 2009

"Being defeated is often only a temporary condition. Giving up is what makes it permanent."

AM Run - 3.75 miles - Hmmmm, breath Kat breath

AM Swim -
The plan - Get in the water. That's it, plain and simple.
6 x 500's easy -8:30-8:45s. I have way too much %^# running through my head. As always I found it therapeutic to break it down during monotonous 500 repeats.
Total yardage 3000

I strained my back during a coughing fit on Saturday. It's getting better but still annoying.

PM Spin -
The plan - 90 mins
15 min warm up
5 x 1:00 high cadence high wattage spin outs; 2:00 floats
3 x 10 min big ring intervals 55-60 rpm; 5 min floats
15 min recovery

Now for what actually happened
15 min warm up - 20-145 watts
5 x 1:00 high cadence high wattage spin outs; 2:00 floats - avg watts 230 (10-20 watts below threshold :(( power was not present)
1/2 of a 10 min big ring interval - FAILURE! At 55-60 RPMs my watts avg'd 170 - 20 below what it should be. I was suffering. Power doesn't lie BUT my power does die. My ^%#^ass power meter lost the signal to the hub again, 35 mins in - same as last trainer session. WTF? I changed the stupid batteries. Grrrrr. I've got to figure this out.

Mark and I were both having a poor spin. He was recovering from being sick and my pathetic watts showed I was still recovering/suffering as well. We called it enough with 60 mins.
Recovered with wine, good food and much needed venting and bs'ing.

"Being defeated is often only a temporary condition. Giving up is what makes it permanent." - On to train another day, say tomorrow? :D

Sunday, November 8, 2009

Sweet November Rain



A picturesque autumn day

Started out by sleeping in to 7:30, this is good for me. Very good! A little sleeping mask does wonders keeping it dark when daylight rise and shines. Once my body decided it was time to get up my tummy chimed in with a great idea. Home made whole wheat/grain pumpkin pancakes. I topped them off with a pumpkin/agave spiced spread. OMG - so delish.

After a breakfast of champions I figured it was time to face the day. Off to Winco for another week's worth of grocery shopping. I kept singing Destiny's Child "I'm a Survivor" as I walked through the aisle ways. Winco is one of those less expensive bulk shopping centers. The kind of place low income families like to take their family on vacation to OR triathletes that eat a TON of food. Each aisle I hit I was mocked by holiday goodness. I had dreams of sugar plum fairies dancing with candy canes. The hot buttered rum offered to butter my rum. What? Um, yea. My food wet dreams didn't last long. I was rudely awakened by unruly, screaming, Bébé's Kids. Oh for the love of......control your children. Somehow I made it out alive, to shop another day.

Afternoon run - 2 hour LSD run on Wildwood
I started on 53rd and decided to do two 30 min out and backs. I was a little fearful starting. My lower side of my back still hurts a great deal when I cough. I was also concerned about the amount of fatigue I would have running for 2 hours. The cold or flu I had last week took a great deal out of me. I sucked up my fear and hit the trails. Oh my it was a BEAUTIFUL day for a run. The trails were uber muddy and covered in vibrant colors of red and golds splattered with green. The first hour came and went pretty quickly. I ran into my buddy Brian a mile or so before I went out to do my second hour. It was nice to have company for the second half. We rambled on which proved to be a nice distraction from lack of o2 in my lungs. Funny how I can always manage to talk through discomfort. The second half we crossed a few wooden bridges. This was comforting as I felt the presence of friend as I ran over them :) I finished feeling great. It was fun to bounce through the mud puddles. Nothing is quite like feeling like a kid again. Post run wasn't as stellar. I had another coughing attack which reaped havoc on my back :( . Lots of ice and vitamin I for me.

Mud Caked Calves

I returned home and recovered with a lush bomb bath. Pure utopia.
I then opted to dance around the kitchen as I cooked and planned out my weekly nutrition. Yes ladies and gentleman I am a dork.
To end the perfect autumn day on the right note my room mate and I got sushified. Mmmmmm, sushi.

And I leave you with this

I swear the "Snuggie" is taking over the world

Saturday, November 7, 2009

An ounce of action is worth a ton of theory

45 mins Pilates / foam rolling

AM Run
3.8 miles/7:30 avg

First week of 30 Days Of Running - 27 miles. Not bad considering I ran with out lungs for a good portion of it.

AM Swim - First real day back in the pool in about 2 weeks

Warm up
1 x 500

Drills
1 x 200 paddles;
1 x 200 buoy;
repeat 2 x

1 x 50 high elbow/finger drag;10
1 x 50 one arm catch up; 10
1 x 50 ten kick stroke; 10
repeat 1 x

3 x 100 - Hard. This was laughable at best. My chest is still covered in mucus and this prohibited excessive breathing. I landed on 1:40...so sad

Cool down
1 x 300

Total yardage - 2200

60 min Power KAT nap

90 min Spin
Sadly I have no wattage to report. Even if I did, I doubt it would be exciting. My goal was to stay just above my IM race wattage and work on bringing my trainer endurance back. Did this happen? Who knows. I lost my transmission signal to the HUB 45 minutes in. I'm thinking the HUB battery might need to be replaced but didn't feel like messing with it mid spin. Before the signal died my avg watts were at 152. IM was 146, so if I kept the avg up I would have been on point. Which I do believe I did.

After all is said and done I'm a bit tucked out. I feel a great deal of endurance has been lost :(

Thursday, November 5, 2009

Let It Go

Why do we get sick? There's no right or wrong answer. In fact, I don't believe there is an answer. I am not one who gets sick. I was looking over my sick time with my company in the last 14 months and shit you not, not a day used. It just doesn't happen. Then one day out of the blue....BAM! It hits me. As a superstitious person I go back to blaming this on the broken mirror. If you ask any person that doesn't train as much as I do they'll naturally say I over did it. Which, let me just go off on a little tangent here....is F^&$ing annoying. I handled "said" volume for months on end, and I never got sick. Off season came and I gave myself a break. I've tapered off. I've dropped the intensity, volume and goals. BUT since I still do more than YOU, I over do it. Input from athlete's without credentials, accomplished PRs or people I don't have strong respected relationships with fall on deaf ears.
Tangent over, feel much better now :)

Speaking of feeling better. I am feeling much better. By Wednesday my flu/cold whatever the f^$@ that had violated me had started to make its stage exit. Feeling Grade A Craptastic for 5 days really took a blow to my motivation. I haven't really swam in almost 2 weeks. I think I got on Carnage once last week. The only thing I have brought myself to do is run. The only thing that will ever hold me back from running is injury *knock on wood*....come hell or high water I will run to run another day! I decided at the end of October to accept a 30 day run challenge. Run at least one mile every day for 30 days. Sounds simple enough right? One might assume but I think it's much easier said than done. You run a fine line running every day. There's a big risk of over doing it involved. I think this is just the challenge I need. For one it will be keep me motivated and provide self accomplishment over something non-competitive or serious. Two - I think it will teach me self discipline as I will have to manage my miles accordingly. I will need to still get in long weekend runs so I can accomplish the big Bday run in Dec. The weekday runs will have to be very short lived. Three - I will be forced to pick up my Pilates/Core and foam rolling as to prevent injury.

I'm excited for fun run month of Novemeber....even if it did start out a little rocky.
Sun - Nov 1st - 1.5 miles - what doesn't kill us makes us stronger. I recited this as I almost keeled over and died.
Mon - Nov 2nd - 3.1 miles - Note to selfm- Chest shalacked with Vix Vapor Rub running in 35 degree's is god-awfully painful
Tues - Nov 3rd - 3.1 miles - Mmmm, cough drops help. Oops, dropped my lung at mile 2
Wed - Nov 4th - 5.15 miles - Brrrr, cold still hurts, menthol or not. Newtons on the other hand make everything A-Ok.
Thurs - Nov 5th - 7.5 miles - 45 degrees! What a difference 10 degrees makes. Post run cough attack ONLY lasted 5 minutes, I'm getting better!

Tomorrow is will be a very loooooong day as we have our annual physical inventory. Mileage will be very limited. I also want to give my calves a little extra R & R. I think I'll do an easy 2-3 miles and call it good.

To end with something completely off topic but fun, lyrics of songs that have been stuck in my head - Enjoy!

*Ramblin' on, And now's the time, the time is now, to sing my song
*You Spin me right round baby, right round like a record baby right, round, round,round
*YEEEEEEEAAAA! OKAAAAAAY!
*It's a nice day to start again, It's a nice day for a white wedding
*Yeah, Yeah - We Be Clubbin! It's packed %^&#%^ don't know how to act!
*Kiss me through the phone
*Keep Ya Head Up - Ooooo child things are going to get easier, oooooo child things will get brighter
*Gotta Get Some Lovin, Gotta Get Some Loving - Bounce to the house all by myself
*I'm a survivor, I'm not gonna give up, I'm not gonna stop, I'm a work harder
*Clowns to the left of me, jokers to the right, here I am....stuck in the middle with you
*Hello darkness, my old friend. I've come to talk with you again....
*I don't want to be the girl that laughs the loudest, or the girl who never wants to be alone
*No need to ask, he's a smooooth operator, smooth operator. Coast to coast from LA to Chicago
*She bangs, She bangs, oooo baby, When she moves, she moves, I go crazy
*She woke up and took me by the hand, she's gonna love me in my Chevy Van and that's ok with me
*Stop, drop, shut em down open up shop...Ooooo, nooo, that's how ruff riders roll
*Please allow me to introduce myself I'm a man of wealth and taste, I've been around for along, long year
*Now follow me and do exactly what you see, don't you want to grow up and be just like me?!
*I fell into a burning ring of fire, I went down, down, down and the flames went higher and it burns, burns, burns....the ring of fire

Tuesday, November 3, 2009

5 days and counting.......

*Why did the 30 in 30 have to start this month? Do you know how painful one mile is at this point?
*I broke a rather large mirror in half when I moved. I knew at the point of contact that I would be cursed. What I didn't know was how bad the repercussion would be.
*I have a knack for running...away from everything.
*47lb cock and a friend, what else could a girl ask for?

























*Every time I run on city streets I am amazed by how many drivers don't look before taking their “free” right.
*I found out that you can indeed make food too hot. My stomach has been churning for the last day or so over my homemade Tom Yum soup. Too much chili paste and chili oil. This is good for the nose but not the tum tum.
*I am not a fan of the darkness, whether in time or the heart.
*I'm tired of being lonely. I am tired of pretty much everything.
*It's odd how something so little could make you realize that you care so much.

What to do? What to do? What to do?

Sunday, November 1, 2009

One hot mess

I still feel like complete and utter s^&$. Each night I've slept somewhere between 10-12 hrs. During the day I'm up for 2-3 hours and then in for another 45-hour long nap.

A few weeks ago I decided to partake in a 30 day/run at least a mile each day of the month challenge. Little did I know that day one I would feel like I was sitting upon on death's door step with some kind of cold or flu.

1.5 mile run - looped around my house.
This had to be one of the toughest cardiovascular bouts I've had in a long time. The beginning wasn't THAT bad as I think I was still high off of NyQuil. I ran and felt dizzy but that was ok. Several minutes in and my lungs started to have what felt like a seizure. Phlegm was coming up and my nose started running like a broken faucet. I was a vial hot mess as I ran down the street shooting snot rocks and spitting my insides out.

Friday, October 30, 2009

Tearing me down

Sleep did not happen. I woke up coughing all night. Finally at 5am I got up and decided to hit the gym for a short swim and a long session in the steam room. Short was putting the swim mildly, I was only able to throw out 1k y. It was pathetic. I couldn't breath to save my life. I couldn't do more then 300 at a time. I'd stop at the wall gasping for air....this, with no effort. The steam room felt good until I was about to pass out.

I only made it an hour into work. I couldn't focus and felt like I had a boa constrictor wrapped tightly around my chest, squeezing the air out of me. I went home.

Emergen-C
Zicam
Cough drops
Ibuprofen
Netty pot
Gargle with salt water
Chicken broth with red pepper flakes
Repeat x10 - yea, that's my day

My mom hooked me up with peppered turkey soup and some bomb ass almond cookies. They had to be good considering it's the only thing I've been able to taste. Have I mentioned previously that I have one of the best mothers in the world?

I'm slowly producing a mass colony of phlegm babies. They've decided to hold my lungs hostage. I think they are in cahoots with the cold/hot sweats aka fever. I'm fearful of falling asleep as I think that may give them the opportunity to take over. After my first nap I awoke to a 101 degree temp and my chest feeling as it had been trampled by a heard of elephants. My back is uber sore and feels like some one has thrown me up against the wall - and not in the good way. My sanity comes and goes. I'm growing restless and bored. This is going to be a very long, depressing weekend. Maybe I'll go buy a fifth of Crown and waste the next two days away in my bed. Dear Fever and Phlegm Gods, I give up. You win.

Thursday, October 29, 2009

Obstacles shall not stand in my way- I'll jump over them

"When you get to the end of the rope, tie a knot and hang on" - Franklin D. Roosevelt

Yesterday's little fiasco commuting in and home pretty much had me at my wits end. Oregon's crap-tastic weather has really started to beat me up on my rides. I don't like riding in 40 degree side ways rain. Who does? And really, I could deal with the first flat. But then getting another on the way home....that was the last straw. I was so ready to kick the S^&$ out of Feltalia and call her every name in the book, yet somehow I didn't. I didn't want my commuting to work to come to an end. Deep down I knew it was going to happen sooner than later. But now was not the time. When my commuting ends I will be the one who ends it, not a stupid ^%#&$ flat tire.

When life throws you rotten lemons you make some sweet a$$ lemonade. This morning I told Feltalia to go F%^# herself. I strapped on my camelback of work clothes and fuel (food) and ran my tail to work and back.

AM Run into work - 6.5 miles 8 min avg rockin my oh so pretty Newtons.
The run into work felt great. Running in 40 degree rain is much better than biking IMHO. I stopped in the rain puddles as if I were a 5yr old kid again, trying to make the biggest splash. The water was cold on my feet but that was temporary as I was running in Smartwool. Wool has to be the best fiber known to man. It gets wet yet keeps me warm. I ran across a wooden bridge and a man ran across my mind. This man keeps running around up there. I wonder if he just doesn't know where the exit is. I suppose I'll keep it hidden as I'm enjoying it.

PM Run home - 6.5 miles 8:10 min avg rockin my Brooks.
Ugh, the was not pleasant. By the afternoon I had grown pretty tired. I kept trying to re-energize with Starbucks. I think that did more harm than good. I'd get highs and really low lows. The caffeine dehydrated me and cramped my tummy. My body didn't feel good running for the first 30 minutes. I felt slooooooow. I felt better at the end. I contribute that to knowing that the end was near. I was sure my pace had fallen off. I felt like I was running 9-10 min avgs. When I checked my time at the finish I had only ran :10 more per mile than my morning run. Perception's any interesting thing.

On another note - I really like my room mate. She's a f^$%ing hoot!

Wednesday, October 28, 2009

Pssssshhhhhhhh

AM Spin - 75 mins
15 min warm up
15 x 1 min Z5 intervals avg 230w/ w 2:00 floats
15 min cool down

http://tpks.ws/ECHj
Max watts 360/avg watts 154
Max HR 186 (pukey)/ avg HR 170

Bike commute in - 45 degrees. Fricking cold. I got a flat tire two miles away from work, I rode it in.

Bike commute home - maybe 50 degrees - another flat tire not even half way in. WTF?! I had inspected the tire when I changed it at lunch. Grrrrrr. As I attempt to change the tube I break off the stem on the new tube. %$#$%&!!! Now I'm stuck with a flat 4 miles from home. I have no walking shoes, only my bike shoes and the heels I brought to work. My bike light decides to die and it starts to sprinkle. I swear the world is pissing down on me. Luckily my room mate answers the phone and is able to rescue me from hell.

I think I'm done with commuting for awhile.

Tuesday, October 27, 2009

Hiatus

from blogging creativity and training motivation

*The move just about killed me. Scratch that - several Four Loco's, apple infused vodka, three flights of stairs and picking up endless heavy boxes just about killed me.
*3 much needed days off from training of any sort - motivation was gone.
*Kat naps instead of sleep within a duration of 48 hr is NOT enough.
*You know it's going to be a long move when the boys crack open a beer the first U-Haul trip in. To be fair their were only 2 trip involved. Dave took the smart route and left quickly, but still had to "tri" the Four Locos
*Jesse was introduced to Four Loco's, I don't think she'll be going back.
*The boys were running around with my wigs on and Halloween was still a week away.
*I can feel my lungs through my back when I breathe, I don't believe this is a good thing.
*I learned the definition of D.A.D.S - don't ask
*I have one bad ass spin/training room.
*My room is uber Feng Shui

******************************
Today I finally felt back to normal. Woke up early to get my pilates in, followed up with a run.
AM run - 60 mins - 7 miles /8:20 avg
Brrrr, it was a chilly 44 degrees this morning. Lucky for me the rain stopped as I started running. It felt good to run yet hurt at the same time. It was nice to be out before dawn. Running while people are just waking up, eating their breakfast and drinking their coffee. My legs felt light and free flowing, my lungs on the other hand felt encapsulated. The cold air was restricting. My lungs burned as did my core temp. I over heated. I was dressed adequately. My heart was forced to work much harder due to the winter like weather. As it painfully burned I embraced it with a smile.

First day bike commuting from the new place. It's now twice as far to commute. Sure 6.5 miles is not that far but it feels like much more with training 1.5-2+ hours a day. Round trip I'll be getting 50-60 mins in. We'll see how long this will last as day light savings time hits and the "real" Oregon winter rolls around. I can handle some harsh conditions but am a bit of a scaredy Kat when it comes to biking in the dark and rain. I think I'll opt for running to and from work 1-2 days a week instead of biking. I managed to luck out and get dry commutes today.

And on a completely random topic.....
Someone has stolen my heart. I think they may be holding it for ransom.