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Friday, November 06, 2009

Thank goodness it is the offseason!

 

Columbus marathon fell back on October 11th.

The next weekend revolved around the Merriman Mansion Halloween Party.

Then the next weekend revolved around the Halloween Party that trashed my house!

The last couple weeks have been filled with doing whatever I felt like and hitting the pumpkin ale and octoberfest!

But with the time change and the coming of November, it was once again try to light a fire under my butt to drag it out of bed in the morning for the early workouts.

This week I managed three early morning workouts....one session of which left me terribly sore for 4 days!

While everyone knows I love a good party, I am looking forward to this weekend of the return to normalcy! Currently planning on hitting Rays Indoor Mtn bike park tonight, running part of the winter 50K course & putting some more miles on my Ducati tomorrow, and then following it up some more running, swimming and the CTC board meeting Sunday! TGIF!
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Tuesday, November 03, 2009

"I hate it but I love it!"

 

- Tony Horton, the P90 X Man!

So over the last year or so I have dabbled with P90x.

For me, I just don't have enough time to follow the program to a tee with all of my triathlon related training, but if I can fit it in a couple times a week, I think it provides a nice balance, especially in the offseason. Plus there is a pretty decent yoga video which could prove to be pretty helpful to me if I took the time to do it more often.

I love the variety in the exercises and I marvel at some of them I see (like the flying pushups). Plus I think I got this warped sense of humor that I just think Tony Horton hilarious! IMO these exercises in general seem to have a lot of full body weight exercises that can be really challenging and often target multiple muscle groups....hence more bang for the buck in a time-constrained environment!

Yesterday (at 6AM already in downtown Cleveland) was my first experience with the Plyometrics DVD with my girl, CV (I have done a lot of the other dvds before but not that particular one). It is billed as an "Explosive jumping cardio routine proven to dramatically improve athletic performance." Picture lots of different varieties of lunges, squats, jumps, kicks, etc. Oh my quads, hammies, and most parts of my legs are screaming at me today!

Well today, in the spirit of election day, I am beginning to think I should start lobbying for all toilets to have the mandatory Handicap grab bars as my tail is so sore and sitting down is painful!

But, still I think, "Bring It!"
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Monday, November 02, 2009

Halloweekend!

 
So week two following the marathon was one more week of doing whatever I felt like doing. This will not be the case this week as I plan to start adding back in some base and really focusing on getting in the pool.

Last week was a bit of a struggle as I was having trouble waking up in the morning early in the week and then later in the week, the pool was closed so I did not hit the targetted pool workouts. Not only that, the evenings were busy with working late and other committments, so the biking went by the wayside.

The plan for this week is to start back with the morning workouts which should be aided by the time change! Day 1 of resuming morning workouts is already in the books!

Saturday morning was the ladies Halloween Pancake Run. Despite the rainy forecast it ended up being a perfect morning for running! There was 8 of us that showed up to hit the trails of North Chagrin! As we neared the water crossing, a guy warned us that we would not be able to get across. E scoffed at that notion and when we stared at the rushing water, 4 of us looked at each other with devilish grins and proceeded to cross the water which was just below our knees, laughing the whole time. Then we went back across to head back up the hill with the rest of the gals! Oh, it was such good fun! After the run we headed over to Yours Truly to reward ourselves with some good food and lots o coffee!

The rest of the weekend was filled with a pumpkin carving party and my Halloween bash. Needless to say, I was wiped out by Sunday and enjoyed a very relaxing day on the couch!

Weekly Rundown
M 10/26 - 5 mile EZ Run (45 min), Core Weights (crawling pushups, pullups, dips etc)
T 10/27 - 7 mile lunch run with CV
W 10/28 - 3 mile EZ Run, Upper Body Strenth
R 10/29 OFF
F 10/30 - 6.25 Mile Run with E & CV
S 10/31 - 10 mile trail Run with the girls
S 11/1 OFF

Ran 31.25 M
Core/ Weights- 2 sessions

Friday, October 30, 2009

Looking ahead

 

So with Columbus behind me I am pretty much shutting the racing down for the year.

That is not to say, I will not still do the Pigskin 5 K Run (in Red of course, go Bucks!) and probably the Cleveland 5 Mile Turkey Trot (got earn my 2 dinners somehow), but I will not race them and will be trying to keep the heart rate down. It is going to be weird to just run them for fun and I think I will enjoy just running with some friends and not taking them so seriously!

A couple things are in the works at the moment.

First, I have not had a break in forever. I am not really taking a break but definitely easing off the running speedwork for a period to let the body recover.

Second, I AM STARTING WORK WITH A COACH! I cannot wait to try a structured plan instead of the classic daisy wing it approach! In working with coach MG, he is starting me on the Maffetone Method where the goal is to train slower to go faster. For the time being I am trying to keep my heart rate to a cap of 150 when running. For now that means a 150 max puts me about 9 min miles which makes running with my typical friends and groups hard as they generally clip along faster. Yet, it is a temporary thing and I am looking for long term results so I am doing my best to stay the course.

Running is really the only area where I am trying to reign it in. For now biking as much as I want on both the road and mtn bike, lifting weights a lot more and trying to get my butt in the pool as much as possible (or at least that is the goal starting next week as this week is not looking good there!)

So what is on tap for next year you may ask????

Someone is going to do their first ever full distance triathlon!!! 140.6, here I come! 2010 will be focused around the Rev 3 Series which includes-

• Knoxville Olympic. Knoxville, TN - May 8 & 9
• Quassy half Irondistance. Middlebury, CT – June 5 & 6
• Cedar Point full Irondistance. Sandusky, OH – September 11 & 12


I will be doing some other endurance events but they will be treated more as training events to get ready for the REV 3 Series. This will include January's Run For Regis 50K Run, Nashville Country Music Marathon, Mohican 100K Mountain Bike and likely some fall marathon (probably Columbus). Other than that I will probably race some local Sprint and Olympic tris to work on speedwork to prepare for the targetted races.

2010 is going to be one heck of a year and I can't wait!
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Tuesday, October 27, 2009

Rays Indoor Mountain Bike Park

Guess who is officially a season pass holder at Rays this year!!!


Well if you guess Miss Daisy, you would be correct!


Hells yeah, I am so excited!

And did I mention how much they changed since last year?

Check out the new Rhythm Room here!

We usually go Fridays with our crue and follow it up with dinner and drinks at either Texas Roadhouse or Rocknes off Ridge and 480! Yes, it is a good way to spend a Friday night!



I went for the first time this season on CAMBA night the Friday before last. I was trying to behave and not ride much and just snap a bunch of pics with my friends. I did manage to crash on the descending teeter totters off the Mongoose platform and took a mean handlebar to the quad.

And yes, I felt that on my run the next day and thought I would feel it the entire marathon Sunday but luckily that was not an issue!

This past Friday I got to go there and not really worry about things too much. And yes, I am still no bad arse like the tricksters I see flying into the rafters but by the end of the night some skillz from last year started to resurface. Did I mention how much I love the jump lines and pump track???

If you have not been there yet, you need to check it out.

Unfortunately, the husband did manage to crash good last Friday. He went off one of the platforms in the new Rhythm Room and thought there was a ramp but it was just a 4 foot drop off...managed to hit both knees, both elbows, his chest, his nose and his chin. Good thing for helmets!

While I have a few bruises between West Branch Sunday and Rays Friday (both this week and last week) I think it is my bike that is the most upset. I use the same bike (my Cannondale Mtn Bike)for both Rays and outdoor mountain biking and I just switch out the tires and pedals. Right now I have a broken mtn bike pedal, a wore out front break, a blown front fork, a severely bent rear derailler and could really use some new mtn bike outside tires. I see another visit to Bike Authority in the near future!

If you are interested in joining us watch my facebook status (as I usually post a heads up) or shoot me a note and I will add you to the text that we usually send out a day or two before riding!

Monday, October 26, 2009

Dog Tired


So after all the marathon celebrations Sunday, I awoke Monday morning feeling like I wanted to trade places with my dog all day and just lay on the couch, but work called and I dragged my tired butt out of bed.

My calves were tight as can be and I literally lifted the left leg out of bed on account of my sore ITB. Going down the stairs was painful and I was walking like an old lady.

Lunch time rolled around and I decided that perhaps some active recovery would do me well. Yet, the walk to the gym seemed like enough exercise that day. I figured I would get on the treadmill and make sure I did not go any faster than 6.5. Yet as I limped my way up to 6.0, I decided it was fast enough.

After 1.3 miles, 13 minutes later, I decided that was enough and plopped my butt on the floor to stretch. Followed that up with another 10 minutes of easy riding on the recumbent bike and some more stretching. Aghh, I felt so much better on that walk back to the office. Yet, about an hour later after sitting at the desk, I could feel everything tighten back up.

Tuesday, after a wonderful 1000 M swim, I visited Dr. Keyes for some TLC (er torture) on the nagging ITB and piriformis (stupid left leg). I thought everything was hunky dory with the ITB until Saturday's trail run when it just resurfaced 7 miles in.

Ended up feeling pretty sore until Wednesday but all feels pretty good as I sit here and type eight days later.

I am now starting work with a coach (SO EXCITED) and I am on strict orders to take it easy and watch the HR while running. I ran 6 miles Thursday trying to keep the HR under 150. This started off easy and I was just under 9 min mile pace but I ended up slowing to a 9:30ish pace to stay under that desired HR level.

All and all, a pretty relaxing week and it was a nice change of pace. It was sooo hard to not be out doing a bunch of running with the gorgeous weather last week!

M 10/19 - 1.3 Miles Treadmill Run(13 minutes), 10 minutes Stationary Bike, stretching
T 10/20 - 1000 M Swim
W 10/21 - 25 M Road Bike Ride (too nice not to get out for a little bit!)
R 10/22 - 6 mile EZ run with CV
F 10/23 - ~10 miles on Mtn Bike ---HIT RAYS INDOOR MTN BIKE PARK!!! oh I've missed riding here!
S 10/24 - 9 mile trail / towpath run
S 10/25 - 10.5 mile mtn bike at West Branch

Totals-
Ran -16.3 Miles
Mtn Bike- 20 Miles
Rd Bike - 25 Miles
Swam - 1000 M

Wednesday, October 21, 2009

Catching Up!

So to catch up, since the Geneva tri I had really backed off the swimming and biking and focused on running.

I was trying to focus more on my quality sessions. It was great to bang out some good track workouts early with Christina and whoever else was actually crazy enough to meet us at dark thirty to run around the Ignacious track!

The Five Fast Femme Fatale Freaks 5 person all female relay team rose again to take a podium position at the Akron Marathon relay with a time of 3:06:38. During that day I ran Leg 1 as a warm-up, my 5.8 mile leg which I raced, ran the next couple miles with my buddy, Nathan who was running the full and then split off at the half mary split and ran it in with my old running friend, Bob! What a great way to get in some miles before heading off to the stadium to cheer in all the finishers and celebrate of course!



In leading up to Columbus marathon, my legs started to get a little more snap back in them and I started to feel more optimistic about what time I would run.

Race morning was filled with some laughs and goofing around as we got amped up to run!


Race day I lined up with the 3:20 group. I was rocking out to some ACDC and was mentally preparing for the work I had ahead of me and glanced down at my shoe only to notice I had forgot to attach my DTag. Rookie mistake but with only 30 seconds before the start there was not much I could do about it then except try to set it aside.

With the gun we were off. Miles were clicking off easily due in no small part to the group I was surrounded with, all the VR peeps that I have run so many Saturdays with, led by awesome VR's own, Jim Chaney! There were lots of laughs and of course I was tossing my hands up in the air in the photographer pics...

I knew I would see the husband on his bicycle around miles 8-10 and so I moved to the front of the pack so I could keep a watchful eye out for him in the hopes I could get him to nab my tag on the off-chance it may still register a time for me.

Mile 10 I finally spied him and sprinted over to send him on a mission! After explaining what a D-tag was I was off to catch back up to my group.

Between catching back up and the hill by mile 13, I was trying to settle back down into my rhythm. Hit the half way point right at 1:40 which was perfect! Mile 14 my courier pulls up alongside and hands me my tag. I stop and am trying to remove the sticker. However I am having major issues with this between my gloves and am loosing a lot of time. I ask the husband who I will just refer to as LS (or Lifesaver) to ride up ahead and get it ready for me, which of course he does! I stop and try to affix it to my shoe but it will not stick. I simply cannot figure out what the issue is and then I finally look at it closer to realize it is the instruction half not the chip half. Poor LS looked so defeated when I told him the news as he had already shared that it was so hard to catch me!

So now I am off again and 3:20 group is long gone. This was a bummer as it was sooo much easier to keep pace with them around. I debated whether to use my Ipod or not but I was really enjoying the many bands they had along the course so I decided to just keep it tucked away in my cool waste pack (or my dorky fanny bag as everyone else liked to tease me!)

I was planning to take more e-caps but it was such a pain to open the pack, open my ziplock baggy and get it all put away with my gloves on. I ended up taking 1 pill before race, one around mile 9 and just had some gatorade endurance on the course, in addition to 3 crank gels (which contains electrolytes) and water of course. No stomach issues to speak of which is good! We did score a perfect bathroom stop on the way to the start as the cold air made us ladies feel the urge to go one last time and we were able to avoid POP lines.

I was focusing on getting to 20 as I knew from the elevation map that it looked slightly downhilll after that. It just never felt that way though! A lot of those miles seemed windy and slightly uphill and I just kept trying to keep moving forward and trying not to fall off pace much further. Aerobically I felt good but the fatigue of the miles seemed to slow me down as my body hurt. I ran in my new Asics DS Trainers which seemed to work out remarkably well. My feet were sore as to be expected but nothing terrible and they were never numb!

Around mile 21 or 22, LS is standing on the street with my Dtag in hand! I run over and stop and plant a sweaty kiss on him and was back off.


Perhaps my finish time will register. Thankfully for me, my garmin was at least recording all my splits.

http://connect.garmin.com/splits/16676188

As I approached the final miles I was just counting down the time. My feet were tired, about mile 23 I felt my IT band hurt (which I had not felt since 2007) and I was focused on the finish. Up the little incline or Buckeye Hill as it is so called now, I took a pass on the candy and just wanted to finish already! I managed a smile and some waves to a few friends on my way to the finish line and upon crossing the line my time was picked up as 3:27:05. So from what I knew at the beginning my chip time would have been about 40 seconds less. Garmin said 3:25:22, 7:46 pace for 26.44 miles. Really it doesn't matter as my previous PR was 3:35 at Pittsburgh and this was a big PR either way! I would be lying to say I did not have regrets of what could have been if I had started with my chip, but nonetheless that was my mistake and I am still pleased with the outcome!

I am thankful to LS and his sidekick for their courier service. Also I am so proud of my regular downtown training girls that I run so often with that both had huge days (Elizabeth and her 3:05 and Christina and her 3:12!). After I slowly made my way back to the room and got cleaned up, we all headed out to celebrate! All and all a super fun weekend filled with lots of laughs like when I had to make this sign for my girl.



And oh yes, this was earned!


Now it is time for some recovery and some downtown as next year promises to be HUGE!

Tuesday, September 22, 2009

The end of tri season

Well it is over for the year. Swimming and biking emphasis can be put on the back burner for awhile now while I focus on the marathon training.

M 9/21 - 6.75 Miles easy 8:41 pace
T 9/22 - 9.5 Miles Ran, (track workout 1-800 (started late), 5-1200's, 7-30 sec hard
- 18 Miles Road Biked with Cleve Touring Club
W 9/23 - 3.5 Miles easy at lunch (felt crappy), core exercises
R 9/24- 6 miles at 8:00 pace with CV and E at lunch
F 9/25 - 1500 M Swim
S 9/26 - 12.5 M at Akron (5.8 M relay leg)
S 9/27 - 20.35 M with SERC (8:30 pace); felt good which was surprising as I have been sick since Tuesday and was not even sure I would get it in.

Totals
Ran 58.6 M
Bikes- 18 M
Swam - 1500 M

Thinking 2 week taper, something around 18-20 Miles next weekend.

Wednesday, September 16, 2009

Weekly Recap



Cleveland Triathlon Club WINS the Border War in Geneva!!!!! Gotta love the way Ohio represented!

L-R Kristen Kovach, me, Mark Gorris, Elizabeth Heier, Lou Dredgely, Adam Hunter, Ed Slovenky, Jason Davis (there were quite a few others not pictured that deserved credit as well!)

Currently switching gears between tri training and marathon training. Trying to increase volume some. Last tri of the season is this weekend. The pool has me all messed up lately due to construction. Indoor pool is closed and outdoor pool has limited hours due to daylight and that means no morning swims which is really the only good time for me to fit them in. Ughhh! Supposedly indoor pool should open 9/30. Wish I had one downtown Cleveland by work. Not much is convenient living in Parkman, except the Amish food stand.

Also, I have started to wear my HRM. I believe I have found someone to help coach me next year who is a big proponent of heart rate training so I have started to look at it. So I have started to track some info-

Potato Stomp Race: Max 183, Avg 173
15 mile long run day after race: Max 169, Avg 157
Track workout 9/9: Max 180, Avg 162


Week of 9/15-9/20

M- 1.25 miles ran easy (called it a day) and did core work (pushups, pullups, abs, etc), legs dead from weekend
T- 10 miles am with CV easy run (legs were tired at beg, but felt pretty good by end), lunch uppper body weight w/o, eve - 28.5 m road bike with CTCs
W -12 mile run (8:50 pace)
R - AM 9 miles ran (6x1200s ranged from 4:45-4:52, 6x30sec hard), WB mtn bike, 10 miles
F - 6 mile easy run
S off
S Geneva Sprint Tri- 1.5 m w/u (800 M Swim, 13.5 M Bike (+1.5 w/u on bike), 3.1 M Swim)

Totals:
Ran: 42.85 (a little low on account of the weekend)
Biked: 43.5 (Road), 10 (Mtn)
Swam: 800
Core/ Weights: 2 sessions


Week of 9/7-9/14

Monday (Labor Day) 43.5 miles road biked - fun ride with group out in the Valley
Tuesday - 8 miles (~8:15 pace)
Wednesday- AM track workout with CV 10.25 miles including 2x1 mile repeats, 4x1200, 6 x 30 sec hard, 7.75 mile lunch run easy w E(day total 18 miles ran)
Thursday - 10 miles mtn biked at WB
Friday - 1 mile swim w B, core (p90x back & chest)
Saturday - 11 miles ran including 9 mile mantua potato stomp (7:14 pace), 3rd place oaf
Sunday - 15 miles ran with serc (8:30 pace), 10 mile mb at west branch

Totals
RB- 43.5 m
MB- 20 m
Ran-52 m
Swam- 1 mi
Core -1 w/o

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Tuesday, September 01, 2009

September already???

Not gone, just been real busy! Boo, it was so cold and dark this morning as we trotted around Cleveland at the crack of dawn trying to get in a track workout!

I am now focused on my Columbus Marathon training. On the horizon, I have set my sights on the full distance at Cedar Point for 2010 and am pretty excited about that. Even more exciting, I think I have found the perfect person to take me under their wing and coach me through the journey!

I am done with the xterras for the year. They were super fun and I will do plenty more, but it was just unfortunate that in the 3 I did this year, difficulties seemed to just come up in all of them (Asthma at trimax and bike issues at other two). I guess I should mention that I was stoked to get the following email....

"Dear XTERRA Competitor:

Congratulations! It’s my pleasure to invite you to compete in the XTERRA USA National Championship race to be held at our new venue in Ogden, Utah on September 26, 2009.
As a leading regional points scorer, you have earned a slot at this prestigious event, where the title of National Champion in your age group will be up for grabs.

The field is limited to those racers, like yourself, who have qualified in the eight XTERRA regions throughout the country."


Unfortunately it is just not in the cards this year....maybe another one!

My last Xterra, M2Xtreme out at Holiday Valley, NY was looking promising as I was second place female and feeling strong, but then my rear derailler snapped off. It was my first DNF ever in an event!

I think I have finally got the bike figured out with a few trips to the bike shop and a bunch of new parts (new chain, new cassette, new rear derailler & hanger, new chain rings). The mtn bike seemed good as new riding it two weeks ago out at Raystown PA and last weekend at Camp Manatoc (minus my endo to face-plant over the bars).

Next few weekends tenative schedule-
9/5-7 : 20 mile run with VR, road bike fun ride monday
9/12: Mantua 9 mile potato stomp race (12 pack on the line to beat a friend...can we say motivation :-))
9/20: Geneva Tri (last tri on the year!)
9/26: Akron Marathon relay
9/27: Crankfest at West Branch ???