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 ???

Monday, July 27, 2009

It's been awhile...

Just can't keep up lately with the blogging and I gotta admit, I have been doing a lot more sharing via Facebook. But time to regroup here as that means I have not even been tracking the workouts.

First I guess I should mention that I scored the cover page and article feature in the July 2009 issue of Ohio Sports and Fitness.

I had went up to Lake Erie at 5 am (which meant leaving my house by 4 am and waking up even earlier!!) with their photographer and some other OSF personnel to shoot a shot with the morning sun. This was in early June in some very warm water of course! The OSF peeps were great and I felt fortunate to have to opportunity to work with them!
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Moving on, since Xterra Trimax on 6/28 the weekends have went as such-

Sat 6/4, ran Mulberry's 5 Miler (race 2 in the series). It was slower than the first 5 miler but still nabbed first in my AG. Slacked off Sunday after several July 4th parties on Saturday.

(Sat off) Sun 7/12, did Milton Man Olympic Tri. Placed 2nd overall. This was quite satisfying for two reasons. 1. After a poor swim at Trimax, I swam double the distance and felt very comfortable. 2. No leg cramping issues which I think I can credit to Beth and hooking me up with some enduralytes which I will start to take more regularly in events.

Overall swim went fine and came out somewhere in the middle. My hamstrings felt pretty tight on the bike. While not a bad bike, it was no where it should have been. I felt good on the run but really did not push myself too hard so maybe I was too easy on myself. Finished with a time of 2:34.48. 1500M Swim, 25.5 M Bike, 6.2 M Run.

(Took Sat off) Sun 7/19, did Xterra One. This was an A race for me. Overall it went pretty well but I had major chain and bike issues on the bike which cost a lot of time. I ended up 2nd overall female (par for the course this year apparently with planetx tri, miltonman and now this!). Swim went well and was out in top 5! A little bit of seaweed to deal with but nothing major. Somebody has been practicing and getting more comfortable in the water!

Upon getting onto the bike, I was still having trouble getting into a rhythm which I need to figure out. Perhaps I need to practice swim to bike transitions as it seems to take me too long to settle in. First 6 miles went fine and then we hit the snowmobile trails which were deep muddy rutted messes. One time I stayed to the edge and ripped my arm open with a bunch of prickers. On the second half which is the intermediate section of trails, the mud from the snowmobile trails caused major chain suck issues. This was also due in part to a majorly bent rear derailer. The chain must have gotten sucked up in between my sprocket and frame 8 or 9 times. Then I would stop and tug and fight with it (a couple times I thought it was impossible or my chain was just gonna snap) and have to flip the bike over. It was so frustrating and I was just not sure if I would make it through.

I was happy to get off the bike and finish out the run as I cannot complain about mechanical difficulty there! Run went fine, passed a girl and several guys while travering one interesting rock section on the expert trail. All and all a good day!



S 6/25 - 13 mile hill run with VR, good day to run with the ole gang and then hit Fishers of course!
S 6/26 - 101 mile bike at the Sweet Corn Ride. Can we say hills, hills and more hills? I think this was all up hill. If on the occasion there was a downhill, there was usually a stop sign or something where we never seemed to get a good runout. Weather was gorgeous and enjoyed riding the fellow CTC'ers BH, SY and DM. A great training ride and then some!!!

On the horizon, looking forward to getting in some good training next weekend 8/2 (maybe Mohican mtn bike ride Saturday and long run Sunday morning) in addition to volunteering 4-8 PM at Boston Store for Burning River. Huge corn party the following weekend 8/8 , head to NY to complete Xterra M2Xtreme 8/16, trip to PA to camp and Mtn Bike with friends 8/22 and then head to KY to watch IM KY 8/29. It's gonna be a busy month!

Wednesday, July 01, 2009

Xterra Trimax

Did my first Xterra Tri last weekend. I finished, but it wasn't pretty.

I hit the water and the phrase "so cold it takes your breath away" was totally the case. The 58 degree mountain spring fed lake just wrecked me and my aerobic system was shot for the day within the first 10 minutes and I struggled the rest of the day to keep it in check even with my inhaler! Ughh, it was rough! Things learned-

1. Get acclimmated to the water pre-race.
2. Warm up slowly. Don't run down beach and dive into the cold.

Bike went OK. Technical stuff is not bad for me and I passed lots of people in the rock gardens as they walked and I rode. Yet, I had to ride easy as I could just not get air in. Run was tough and had the craziest climb I've ever seen on a course. I so wish I had a picture of it because words cannot do it justice!

Due to asthma, I performed no where close to where I should have been. I pre-rode the course easy Saturday and then during the race, I did not even ride it as fast as the "easy" day before because I could not breathe. It was so frustrating. It was a small field and despite my issues, I really am all about these Xterras! I ended up 4th female overall and 2nd age group, so at least I will get some good points series.

Last week
Ran 34.5 M
Road Bike 32 M
Mtn Bike 44.5 M (HUGE!)
Swam 2750 yds

Bike, check!

 


Oh, do I really need to run now? Ughh!
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I still love to bike!

 
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Yeah I can't breathe still....

 


Cold water swim took my breathe away...for the day!
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Time to Ride!

 
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Swim, check!

 


"Thank goodness that is over with!"
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Beach Run

 
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Xterra Trimax Start

 


The run down the beach and into the 58 degree water....brrr!
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Wednesday, June 24, 2009

Mad Monday...er Wed update


No real time for an update but before it gets too late, I have been getting in plenty of Biking , running and now even some swimming!

So after 100 miles biking and some tired legs from the prior weekend, last week went as such...

M 6/15 - 8 mile run (lunch), 10 miles mtn biked at West Branch (PM)
T 6/16 - 6.75 mile run (am), 10 miles biked at CTC TT race (22:06 for 8 mile course, not too shabby!)
W 6/17 - approximately 1200 yd open water swim with B (first swim in forever!)
R 6/18 - 1000 M Swim (am), 7.75 M lunch Run (3x800, 8x200, 4 on hills), 17 miles road bike
F 6/19- 8 miles ran
S 6/20 - approx 800 M Swam, 24 miles biked, 3 miles ran
S 6/21 - Planetx X Tri (400 yd swam, 11 miles biked, 3.1 M Ran)

Totals
Ran 33.5 M
Road Bike 62 M
Mtn Bike 10 M
Swam 3400 M

PlanetX tri was OK. First tri of the year. Thank goodness I actually swam last week. Not the worst swim but it definitely puts me back a bit! The first transition was a disaster as my bike helmet strap had come unthreaded from the clip. Then ran the bike out and still had to do my shoes while propping my bike up. Lots of time lost here! Then it slowed me down on the bike when it again came undone. Then there was the car that hung me up on the bike course. Regardless, plenty of room for improvement...I still want a do over! Oh and I forgot my inhaler and wheezed like crazy through the whole run.

Oh well it is not likely that it would have changed the result. Akron relay teammate, MB solidly had 1st taken care of and I ended up 2nd female overall (1st in ag) just narrowly edging out my girl and other Akron relay teammate, AS!

This week is more of the same so far-
Monday 6/22 -1000 M S, 7 M Run, 10 M Mtn Bike
Tuesday 6/23- 8.5 M R, 32 M Road Bike
Wednesday 6/24 - 7.75 M Run...mtn biking tonight

I'm planning to take it easy the next couple days as I feel tired and the heat and my asthma is getting to me! Xterra Trimax (1st XTERRA EVER) in Mifflinberg PA this weekend!

Monday, June 15, 2009

Busy!

Well as usual, times have been busy! I have been still putting in plenty of miles but training has definitely been more bike focused. Work is insanely busy in a good way but that means playtime and blogging is totally limited!

Last weekend I headed out to Raystown Lake in PA to mountain bike the Alegrippis trails and camp out at Seven Points Camp Ground. 31 miles of gorgeous trails which are like an exciting pump track. These trails are new and the whole area is so gorgeous and well-maintained. Seriously these trails were so fast and fun and I could have rode them forever! LOVED EVERYTHING ABOUT THE PLACE!!!

This weekend I did my first short running race in awhile. With some coaxing from CV, I signed up for the 3 race series at Mulberry through Cleveland plays. I highly recommend it as it was fantastic for what ya get, including good give-aways, nice shirts and breakfast! I think it will be good to force me to start running harder again and improve upon my times. I finished the five miles a hair under 7 min mile pace so a good place to start. Mile 1 was 6:26. Four other fast girls were out in front and I was following them at a close distance through the first 1.5 miles or so. I think I mentally I checked out around mile 2 when the uphill started and my quads were not feeling it and the ladies started to pull away. There were a few climbs and then at 3.5M in, a decent sized hill. I picked it up a bit the last mile or so which leads me to think I should have stayed more dialed in as I probably could have done better, but a decent effort just the same. Now I will just have to improve upon those times each race!

Sunday, I met out in Burton with TR and also had the pleasure of riding with DM for much of the day. I rode the Sunday in June Ride which was 100 miles of rolling bicycle fun on a beautiful day. For a good portion of the ride we took turns pulling and made some decent time. All and all, I felt pretty good the whole way, had some good climbs and definitely had to work a bit to keep up with the boys. Definitely feeling a little stronger on the bike this year. Now I just need to swim as I think I will be doing my first tri this Saturday!

Last week- 6/8-6/14
M 6.5 M Run, 4.5 M Mtn Bike
T 10 M Run (incl track w/o 2x800's 2:52, 3:00; 4X400's, 1:27(3), 1:26; 2x200, :37, :36)
38 mile bike with east side cycling
W 8 M Run 7:55 pace
R 8 M Run 7:45 pace
F off
S 9 miles (5 m race at 6:58 pace)
S 101 miles biked at SIJ

Totals
R 41.5 M
Road Bike: 139 M
Mtn Bike: 4.5 M

Post race refueling!

 
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Aid Station with only 6 miles to GO!

 
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The ride into the fog to the start!

 
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Starting Line at Mohican

 
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Tuesday, June 02, 2009

Mohican 100 K Report

The challenge was billed as a 100k loop consisting of 11,000+ feet of climbing along mostly singletrack, doubletrack or dirt roads, spanning 4 counties through some of the most remote and scenic areas in the rolling hills of Mohican Country. Climbs of nearly a mile, with elevation gains of 300+ feet, rock gardens, streams, and more!

It is the second stop of National Ultra Endurance Series which brought in tough competitors from across the country. The course had a little bit of everything and if you were ever in doubt which way to go, it seemed you just had to figure out which way had the biggest hill and that was the way the course would go ALL DAY!

So leading up to the big event.....
Last June I bought a mountain bike to ride with the husband and started hitting the trails. While I found the trails to be quite intimidating at first with rocks, tight trees, tree roots and mud everywhere, I really started to enjoy my time on them. At the end of last summer I did my first and only other mountain bike race out at West Branch, which one could say is my home turf trail where I do most of my riding. I entered the beginner class in which I rode about 8.5 trail miles to the finish and as the sole female in it, I won or I guess I was in last place too! Over the summer last year, we did quite a bit of riding typically hitting West Branch 2 to 3 times per week and checked out Mohican State Park several times(which I decided I loved and thought I should sign up for the 100K), and rode a few other trails which included Medina's Reagan Park, Chattanooga's Raccoon Mountain and Georgia's Pigeon Mountain.

Over the winter, I spent a lot of time riding at Rays Indoor Mountain Bike Park. This place is good fun and I felt like it really improved some of my technical skills. Early on this year I rode 1 time consisting of 20 miles down at Mohican State Park and West Branch 3 times, in which I seemed to eat crap a couple times with each visit. While I have spent a fair amount of time on the road bike, I was a little nervous with my "Operation Wing-It" plan for the mountain bike race. After all it was 62+ miles of fun and my longest mountain bike ride ever was 20 miles.

Not to be deterred, I signed up and we borrowed my husband's mom's rv and headed down to Mohican to start the fun. We left Friday about 2 and got to set up right next to the finish at Mohican Adventures which was primo real estate for this event, next to the bath house, expo, and awards ceremony. BTW, the folks at Mohican Adventures really ran a nice park and were just fantastic! I will definitely make it back there in the future!

After some good food over the fire and a couple beers, I settled in for some sleep before the big day. In the morning I met up with fellow TLE teammate, Todd to ride the mile up to the start through the morning fog to line up with 400 + other racers to start the day. The mass start was simply amazing to me and I could hardly believe I was in the middle of this huge event with so many talented individuals. We took off down the street and started a 3 tiered hill. It was such a site to see so many bikes high up on the hill ahead of me...it was so friggin cool to me!

I just tried to ride in my comfort zone as I knew it was was going to be a long day. Mountain bike miles are just so slow compared to road biking and I would say my speed overall is typically only about half as fast. We traversed down the paved road to a gravel road and then funneled into the single track which led to a back-up as everyone waited there turn. Just before mile four I looked up to see an incredibly mean hill which was littered with mountain bikers pushing their bicycles and not one person riding. Ugghhh, not even mile 4 and my calves are screaming walking up that hill in my shoes. Pushing my bike up about 4 of these un-ride-able hills (at least for the majority of participants) was SOOO much work and so tiring.

By 5 miles in, my back was already whooped. I generally wear a camel back mountain biking but typically I carry up to about 30 oz of fluid and today I had nearly 60 oz and it was waaay too much for me. I was already fidgetting and trying to stretch it out. Between my calves walking up the hill at mile 4 and my back already at mile 5, I was a little concerned.

Yet, as we headed into the trail at Mohican State Park, I was feeling quite comfortable as I have always loved that trail. I started to look forward to the aid station that was coming up at Mile 20. I took a gel about mile 15 and tried to drink some water, as much for my back as for hydration! Every aid station I ate 1/2 a PBJ (MMMM!) and drank some water. Once I hit the first aid station I pitched my Gatorade Endurance that I had not drank and put the 20 oz Fruitpunch Rockstar in my cage to get the weight off my back. I also peeled the arm warmers! Aghhh, what relief! I was feeling way better now and things continued to look up.

After wrapping up the State Park and pushing my bike up the insane gas line hill and crossing a gigantic tree, we were on the Blue Horse Trail. This section was insanely muddy, greasy and had lots of sketchy plastic railroad tie boards on the descent. Oh I was thankful when that section was over. There were quite a few folks that bit it in that stretch.

Then we hit quite a few gravel roads with yes, more climbs! Aide station 2 came and went and I just recall lots of climbing but overall as I was looking at my average speed, I was able to bring it up nicely and was passing several people. By the time I hit Mohican Wilderness, I felt like I was having a hard time getting my rythm on the trail. Maybe it was that I was tired or just unfamilar with it but then it was over and it was time for another nasty hill on the road. I could not even bear to look at a few of the gigantic road climbs in which several cyclists were walking. I hung my head down looking only directly in front of me and tried to put myself somewhere else repeating ABCs or singing a song silently in my head. I refused to walk any section that was ride-able. As the 100 milers rejoined us, I was amazed with the speed with which they would blaze by. Throughout the day, I was back and forth with many of the same people and I was enjoying the friendly banter out on the course and I was truly enjoying the experience despite the difficult climbs.

I was stoked when I hit the last aid station with only about 6 miles to go. I seemed to be getting stronger as the day wore on and felt good. About a mile and a half up the trail, I hit a bunch of rocks pretty hard and I knew right away I had a flat tire. Huge bummer! While I should be way smoother changing a flat I was struggling and getting ate alive by bugs in the process. One guy who I had spoke with earlier in the day stopped to help after I had been off to the side forever trying to figure this out on my own as I was mad at myself for not being better prepared (NEVER AGAIN!). Thank goodness he stopped because my spare tube had a hole in it and he had an extra one. Then when we were about to put the tire on, we realized the skewer cap was no where to be found. Even biggger bummer! Now what??? Another rider had stopped to help us look for this cap that was probably somewhere hiding in the leaves and dirt. No dice. This process had now been going on for so long and I sent them on as I did not want to take up any more of their time. I was hugely disappointed and grabbed my phone to call my husband as I was at a total loss. He was going to try to find one and meet me 1.5 back on the trail and I was going to make my way there. Yet, as I hung up the phone, I found my cap out of the corner of my eye on the trail! YEAH!!! Then I wasted a bunch more time trying to figure out the chain and putting my rear wheel on.

Finally I was back riding after losing at least a half hour on the side of the trail. With about 2 miles to go with the end in sight (literally in sight which was such a tease) I felt my hamstring tug and saw that they were sending us up another gigantic hill back into a trail. Ughh, I pulled over, took some salt, a gel and mentally regrouped before heading up the climb. Finally I made my way to the finish with a time of 8:30:19! I even felt pretty darn good at the finish so perhaps I should have rode a little harder! My goal besides finishing was to come in under 9 and I thought if I had a good day, I could have been under 8 which I think I would have had, were it not for my technical difficulties. So I was quite happy!

At the finish, I collected my beer glass and of course I had to fill-er-up!!! The rest of the day included hanging with the other racers, eating food, drinking beer and water and watching the awards. Overall this was SUCH an amazing experience and I already can not wait to do another one!

Tuesday, May 26, 2009

Delayed Monday Report

Totally have been slammed with work. After a lackluster week of training two weeks ago (in which I was distracted by a wedding as well cleveland marathon & parties), this week focus had shifted over to the bike.

West Branch mountain bike trails opened and I managed to get in three days there and have plenty of bruises to prove it and poison ivy again already!

Monday 5/18- noon - 6 Miles on treadmill, did track workout
- eve - 10.5 Miles at West Branch Mtn Biking
Tuesday 5/19 - am 6.5 Miles Ran
- noon - Core / Weight Training
- eve - 20 Miles road biked
Wednesday 5/20 - 7 Miles Ran at lunch
- eve - 10.5 Miles at West Branch Mtn Biking
Thursday 5/21 - off
Friday 5/22 - 7.75 Miles Ran at lunch to Edgewater
- eve - 10.5 Miles at West Branch Mtn Biking
Saturday 5/23 - 50 Miles Biked at GCT Training Session
Sunday 5/24 - off (motorcycling)
Monday 5/25 - 43 Miles Biked, 7 Miles Ran

The Mohican 100K Mountain Bike Race is this Saturday and I officially signed up yesterday! Planning to taper some this week and cross my fingers that all goes well for this race which in all honesty could have trained a lot better for!

Monday, May 11, 2009

Mad Monday 5/11

No time today, lots of work piling up, so it will be brief!

After the marathon last Sunday---

Monday 5/4- Easy Bicycle Ride-11 Miles to spin out legs
Tues 5/5 - Noon- Upper Body / Core workout, Run for the Border Run-3.5 Miles (sore legs, but a whole lotta fun)
Wed 5/6 - 6 Miles at lunch with CV and E
Thurs 5/7 - 1000 M Swim, 8 miles at NC Ran
Fri 5/8 - Core / Upper Body Weight Training
Sat 5/9 - Off, spent the day riding 450 Miles on Motorcycle down to Hocking Hills area
Sun 5/10 - Ran 10.5 Miles, Biked 49 Miles

Totals:
Core / Weights - 2 Sessions
Swam - 1000 M
Biked - 60 Miles
Ran - 28 Miles

Other than that, had a great night out Friday with the girls at House of Blues seeing Mega 80's!

Tuesday, May 05, 2009

Pittsburgh Marathon


So the week leading up to it went as such-

M 4/27: 7 Mile Run 8:00 pace with lunch gang
T 4/28: 4.25 Mile easy run, Lifted core & Upper Body at Lunch, played some volleyball at night
W 4/29: 6 mile run 8:46 pace over to track
R 4/30: Lifted Upper Body at gym at lunch
F 5/1: 2 Mile run at gym with some strides at PMP
S 5/2: off- travel
S 5/3: 26.2 miles run

Totals
Core/ Lift: 2 sessions
Ran: 45.45 Miles

First the numbers according to wrist watch: Total time 3:35:50
1 8.01
2 7.28
3 7.36
4 7.59
5 7.51
6 7.59
7 7.56
8 7.48
9 8.05
10& 11 16.13
12& 13 17.50
14 8.28
15 8.19
16 8.28
17 8.26
18 8.02
19 8.05
20 8.29
21 8.22
22 8.22
23 8.54
24 8.13
25 8.18
26 8.25
0.2 2.01

Garmin-
Total Time 3:35:35
Total Distance: 26.37 mi
Avg Pace: 8:10
Total Ascent 4272 ft
Total Descent 4306 ft
Garmin did not take stupid lap splits as far as I can tell.

So I am back from the weekend and it was a blast. Yeah I may not have ran quite as fast as I would have liked, but I still ran a PR and really enjoyed the weekend.

We left out Saturday afternoon and made it into Pittsburgh with no problems and as luck would have it, BS & SS who were were sharing a room with got into town right at the same time around 3. We hit the expo which was pretty small, but busy. Then we headed out for dinner at Spaghetti Warehouse where we met up with 3 west siders. The 8 of us indulged in some good food and of course, a Yuengling, one of my favorite beers that is not sold in Ohio. Good food, good conversation and then we headed back to the hotel before 8. It was just too early to be in the room so we headed across the Street to Tonic to watch the basketball game before heading back to our room around 9:30.

While I had been so tired about the time we left Tonic, we got to talking back at the room and I was wide awake and unable to sleep most the night. I mean seriously I doubt I slept two hours. Anyways, woke up at 6AM and got dressed and headed down to the hotel restaurant for an overpriced coffee and blueberry bagel (which for convenience and need was totally worth it for me!).

About 7:10, TR and I headed out of the room to find a place at the starting line around the 3:30 pace group. The morning was pretty comfortable in the mid 50's and cloudy. We started off together but as I saw the Garmin click down below 7:50 pace at the 0.5 mile mark, we split so we could run our own races. The miles clipped by easily and pretty effortlessly.

I could tell I was a little ahead of pace and I consciously was trying to ease off and let the 3:30 group swallow me. About 4 miles in, that happened and I enjoyed the conversation. I had worn my ipod but did not have it on and talked to a few of the other runners for awhile. The beginning seemed very flat and I was shocked that it was so flat given all of the hilly streets I could see off the sides of the road. For the most part, it just felt that it rolled a lot throughout the whole course.

The prior day at the expo I had bought a fanny pack...perhaps a little lame, but it worked pretty well on race day to hold 4 gels and my inhaler which I hit 4 times over the course of the day as I felt things tighten up occasionally, albeit nothing major! I took some water in around mile 6 and took my first gel with water around mile 9. I was using Crank Gels which have electrolytes so my plan was to only drink water, which I followed. I took a gel at mile 9, 14, 19, 22 or there-abouts.

About 8 miles in, Mindy caught up to me and I was happy to see her and chatted with her a bit before losing her and the 3:30 group after the water stop when I took my gel. I think that was a mental blow as I just was not feeling it to catch up. I turned my ipod on and fell back into my own lil world. Then shortly after the half marathoners split off I started feeling worse and a terrible side stitch coming on. Up until the last couple months I never dealt with them but I have been getting them more often and they are awful. I really wanted to quit with the half marathoners, but trudged on, worried that it may be a repeat of last spring marathon's horrible second half! Around miles 11 & 12 I walked some as I grabbed my side as it ached. I was ready to quit right then and thank goodness I did not see anyone I knew or I would have.

There was some gray haired guy who asked if I was OK and he said just take deep breaths (which I knew) and that the upcoming "big" hill should help. I think it was just the idea that other runners want to help other runners keep going that gave me the motivation to keep going and I trudged up the hill slowly and steadily. I walked the water station just before the halfway point and then kept going feeling better as the hill must have actually helped the stitch.

I started feeling better and better and I was happily running to the music on my playlist. The miles started clicking off more easily and I was a bit frustrated with myself that I had almost checked out earlier when I was perfectly capable of getting through this race.

About the time I hit mile 20, my calves started to really cramp and I felt that I had to adjust my stride and be careful as any step might just cause them to fully seize. I felt pretty good otherwise but I wanted to just make sure I made it to the finish without any issues. It was now sprinkling and a little cooler but all and all not too bad.

The crowds were pretty good throughout the course even as we winded through some less than inviting neighborhoods. About mile 23, we got a nice long downhill which seemed to go on forever and was the perfect decline. It was so welcome at this point in the race and was probably the best thing about the course. The crowds were roaring and I could hear them, even over my loud music.

As I neared the finish line, I did not dare to pick it up as the calves were still hanging on by a thread and I cruised into the finish line where LT took this pic.

As usual, I hurt terribly right after the race. 26.2 miles on the road just hurts! I stumbled back to the hotel with my husband and TR (who ran a BQ time of 3:19) and headed straight for a salt hot bath and felt miraculously better. BS ran a huge PR as well! Then a bunch of us went out for burgers and beers before making the journey home.

All and all, a great weekend! Finished 15/204 in my age group. 3:35:50 chip time

Points of note:
1) wondering if salt/electrolyte tabs would have helped...maybe I should try
2) hills may be good for something!

Friday, May 01, 2009

It's Friday!

I should be working but I am sort of distracted because marathon weekend is here. I have a bunch of last minute stuff to do sometime before I leave like laundry, packing, pick up inhaler at the pharmacy (my old one went mia) and several other things.

All and all I feel pretty good. So we will see how it goes! Forecast looks promising. The course is fairly level for the first 12 miles. At that point it climbs 200 feet, over the next 2 miles, before it levels off. The last 4 .5 miles of the course area is a net downgrade.



Past Marathons have went as such-

1. 1998 Columbus - 1st mary! Best guess -4:38? Ran with TriShannon!
2. 10/16/06 - Columbus - 4:17:56 -Marathon plagued with IT issues and bathroom stops
3. 5/20/07 - Cleveland - 3:38:32 - First BQ!
4. 10/17/07 - Chicago- 5:21:36 - Ran with cousin for her 1st mary in 90+ degrees
5. 4/21/08 - Boston - 4:17:40 - Ran for fun
6. 5/18/08 - Cleveland - 4:29:44 - HR issues, fell apart second half
7. 10/12/08- Towpath Mary - 3:37:39 - Ran with Aime, even splits had fun, goal only to BQ

So this one is officially number 8! Only got to go under 3:37 to PR. So my plan is to go out at 3:30 pace (8:00 min miles). I will re-evaluate at half and hopefully will run a nice negative split. My goal is to pick it up and finish a little closer to 3:25 or so. So we shall see!

Oh to answer Beth's question, the new car is a Honda Fit. I wanted something reliable, affordable, good on gas and that I could fit all my crap in easily and this one checked all the boxes. Plus I already got it filled to the gills and all my fun accessories hooked up like my ipod (luv the direct plug in the car offers) and satellite radio! I am averaging 37 mpg and can fit mad junk in the hatch back. I got it in red, of course to match my other girl!



Tuesday, April 28, 2009

Mad Monday Update 4/27



Started off the week absolutely miserable. It was rainy and cool Monday and I felt AWFUL with a bug that started as a sore throat late last week and ended up being a terrible head cold that was peaking Mon/ Tues. As the weather got better, so did the cold and ended the week feeling pretty good enjoying one of the funnest weekends!

Lots of sunshine, friends, exercise, beers and motorcycle riding! Also I competed in my new fancy FF/ BA uniform at the Hinckley Duathlon. At the start I lined up and took off up the big first hill. First mile came in at 6:30 which was not bad considering the elevation. However as I trudged through the next mile, my stomach started flipping (likely culprit the prior evening's lasagna...can we say no cheese this weekend?). I backed off a little bit and was really having second doubts as to whether I would need to stop in transition.

I came through transition and grabbed the bike and headed out for the 5 loop bike course. My quads were instantly super tight and my legs just did not seem to come around which was sort of frustrating. I was kicking myself for not throwing the clip on aerobars on my bike as it was the first time I have not had them in an event and it just felt unnatural. I just tried to stay in a comfort zone and focus on trying to stay consistent. At the start of the 4th loop I heard a noise which I thought was a leaking front tire. I stopped to check but it seemed fine so I kept going, albeit a bit timid. I did get passed by 3 chicks on the bike. One was either in the biathlon or I passed in transition as I never saw her again. [The bike noise was just some stupid piece of plastic caught up by my brake pads that BA Mike was able to magically fix for me after the race...GENIUS!]

As I headed out on the final run I was happy to be nearing the end. I just tried to run steady and right away I saw a girl ahead of me so I focused on catching up and passed her before mile one. My legs started coming back and my focus was just catching people which made the run feel easier. I passed another girl who had caught me early in the bike course with about 3/4 mile to go and I picked it up for the duration of the course. I felt lucky to place 2nd overall female in the du and I was very happy to see my friend CV, who is also on my team, get 1st in the bi. The weather was gorgeous and it was a wonderful time to catch up with friends and get in my first multisport race of the year!

This week will keep things very light as the final taper week leading to Pittsburgh Sunday. While not 100%, I am feeling much better and crossing my fingers that mother nature is kind.

M 4/20 off, sick, bought a new car
T 4/21 2.5 Miles on treadmill, sick
W 4/22 3.5 miles on treadmill, still sick but getting better; a little core work
R 4/23 10 miles ran(just under 8 min miles)
F 4/24 4 miles ran, core work
S 4/25 9 miles ran (just under 8 min miles), comfortable run out by Hermes 10 miler
S 4/26 7 miles ran, 15 miles biked (1 M w/u, 3 M Run - 15 M Bike - 3 M Run Duathlon)

Totals
Ran - 36
Biked - 15 :-(
Core - 2
Swam - Dont ask

Tuesday, April 14, 2009

Mad Monday 4/20

M 4.13- 5 Miles Ran easy (8:19)
T 4.14- 5.5 M Ran Speed Workout on treadmill

1 Mile @6.7
6X 800's (1-9.6, 2-9.7, 3-9.8. 4-9.9, 5-10.0, 6-10.1) 0.1 to 0.15 recoveries
1-400 at 10.1
1-200 at 10.5
Short cool-down

All in all, felt good but was running short on time or would have gotten in all 8 on schedule.

W 4.15- Upper Body Plus, Abs (P90X +) While regular pushups are not a big deal anymore and I am getting more accustomed to pullups, L Pullups are not my friend and not happening yet.

R 4.16- 8 Mile PMP Run -ran 7:47 pace for 8...not sure yet what I will actually use for a PMP but that felt comfortable today in the sun, even with the wind and hilly terrain.

F 4.17 - 14.8 Mile run with MW (8:33 pace)

S 4.18 - 21 Miles Mtn Biked at Mohican (gorgeous day)

S 4.19 - 25 Miles Biked, 3.3 Miles Ran

Miles
R - 36.6 Miles
B - 21 (mtn) 25 (road)
S - 0 (Passover still messing my pool time up!)
Core - 1

Not a bad week. Hit the important stuff. Starting Wed or Thurs I felt a little off. Thankfully I was able to exercise through it but as of Monday 4/20, I have a super nasty cold. This thing needs to make its exit pronto! Pittsburgh is under 2 weeks and counting.

Huge congrats to all the Boston peeps!

Monday, April 13, 2009

Mad Monday Update 4/13

3 weeks and counting until Pittsburgh....

Monday 4/6 - OFF
Tuesday 4/7 - 7.25 Miles easy run (am), noon- core and upper body
Wednesday 4/8 - 6.5 M Speed workout, 5 mile easy run at lunch with E
Thursday 4/9 - 15.75 Miles Biked evening
Friday 4/10 - 4 miles ran on treadmill (ladders, 31:00)
Saturday 4/11 - OFF (out at Headwaters Du)
Sunday 4/12 - 19.5 mile run with SERC (first 5 - 7:39 pace, regrouped next 14.5 at ~8:26 pace) All and all, felt pretty good.

Weather seemed cold & rainy and motivation suffered a bit over the week. Pool closing messed the swimming up a bit. All and all, the running felt a little stronger this week.

Totals
Bike - 15.75 Miles :-(
Ran - 42.25 Miles
Core/ Weights - 1 session

Wednesday, April 08, 2009

Best Speed Workout in a LONG time

Monday was an off-day.

Woke up Tuesday at 5 to drive downtown to meet the morning run group for an easy 7.25 Miles. Lunch workout included lots of pullups, crawling pushups, burpees, dips, some upper body and abs.

Today (wed) I cringed when the alarm went off at 5 again and I crawled out of bed not at all ready to be up yet. Thank goodness I was meeting CV or I would not have drug my butt out of bed. After the drive downtown I hopped on the treadmill. I have not been doing very well with the speed workouts at all. I feel like I just can't hit the paces, have not been mentally dialed in or was just too plain fried to do the workouts. Furthermore for some reason the new treadmills at the gym paces have just felt harder than before which I am not sure why.

Once at the gym, I hopped on the treadmill next to CV and planned to do 6 - 800's at 9.5 (6:19 pace) with 0.1 M walked recoveries. Yet as I felt better than planned I added a few more and upped the speed for some shorter bonus intervals.

Actual
1 Mile Easy
800 -1 (6:19 pace) with 0.1 M walking recovery
800 -2 (6:19 pace) with 0.1 M walking recovery
800 -3 (6:15 pace) with 0.1 M walking recovery
800 -4 (6:11 pace) with 0.1 M walking recovery
800 -5 (6:07 pace) with 0.1 M walking recovery
800- 6 (6:00 pace) with 0.1 M walking recovery
800- 7 (6:00 pace) with 0.1 M walking recovery
400-1 (6:00 pace) with 0.1 M walking recovery
400-2 (5:53 pace) with 0.1 M walking recovery
200-1 (5:43 pace) with 0.05 M walking recovery
200-2 (5:27 pace) with 0.05 M walking recovery
200-3 (5:13 pace)
Short Cooldown

Total Mileage - 6.5 Miles

Wednesday, April 01, 2009

Mad Monday 4/6

Coming off Sunday's Boston simulation run, legs still feeling tight and cramped. Consciously have been trying to drink more water in case that is the problem.

M 3/30 - 4.25 Miles easy
T 3/31 - AM 6.5 Miles Ran easy, noon 7.5 Miles Ran (8ish pace), evening 20ish miles on road bike (2 climbs, some intervals)
W 4/1 - 8 Miles Ran to Edgewater (9 min/mil pace)
R 4/2- 6.25 Miles Ran (8:40 pace), 23 Miles Rode
F 4/3-1000 M Swam
S 4/4 - 5.25 M Run (w/u and Jog Into Spring 5K)
S 4/5 - 35 M Biked

Totals
Ran - 37.75 Miles
Biked- 78 Miles
Swam - 1000 M

Long story short: Legs still feeling toasted. The 5K was not pretty, not sure what was worse, the tight legs or my asthma. Coughed and had a extremely sore chest the rest of the day. Running miles suffered a bit on account of getting in some more bicycling miles, which will probably be more typical going forward with weekends being one long ride, one long run (not that my run this weekend was long at all, but next weekend!).

Tuesday, March 24, 2009

Mad Monday Update

So two weeks ago I backed down the mileage to try to let the soreness in my legs work itself out without much success. I have been getting charlie horses in the morning and they are just unusually sore. Doctors appt scheduled for 4/13 to see if there is anything weird with minerals or something.

So nice light week here which led to waaay too much alcohol and celebrating of St. Pats, basketball, Cavs game and a birthday...

M 3/16 AM 1000 Meter Swim, Lunch Core/UBWO weights
T 3/17 AM 7 mile run, PM 25 Mile Bike
W 3/18 PM 4 Miles Run (Some speed)
R 3/19 AM 1000 Meter Swim
F 3/20 Noon 3 Mile Run, Core Weights
S 3/21 15 mile run (8:13 pace)
S 3/22 off


Totals
Swam -2000 Meters
Bike- 25 (r)
Ran - 29 Miles
Core/ Weights- 2 session
-------------------------------------------------
M 3/23 AM 6 Mile Run (incl. 12X400 repeats, started around 6:30 pace and worked way down to 6:00 for last several), 7.25 Mile Lunch Run (8:20 pace)
T 3/24 AM 7 Mile Run (ez pace), Noon Core/ UBWO, PM Bike (20 miles)
W 3/25 noon tempo run -6 miles
R 3/26 PM -5 Mile run
F 3/27 AM 1200 M Swim, 7 Mile Run, 12 Mile Mtn Bike at Rays
S 3/28 7 Mile Trail Run, 12 Mile Road Bike
S 3/29 19 Miles with VR (Boston Simulation run) with some good climbs- 8:35 Pace

Totals
Swam -1200 M
Bike - 20 R; 10 M
Ran-57 M
Core - 1 session

Monday, March 16, 2009

St. Malachi Report

 

I may not have run well, but I can still party with the best of them!

So my favorite race of the year went as such.

Sported some CTC threads and green socks.

Watched with pride as my girls did their first road race ever, the 2 Miler!

Went for a warm up but remained quite cold.

Flew down the hill the first mile and then the legs turned into rocks. Thought about pushing through the tightness but figured I would just save it for another day. Stretched a few times and finished the race in a disappointing time.

Rolled down to the after-party surrounded by my girlfriends, my high school friends, running & tri friends and had a blast! Took part in my high school pals, G-Men Class of 95, Irish Car Bomb shot in the morning! Aghhh, despite the less than stellar performance, it was all-good times! Now I just need to get these leg muscles loosened up....Sunday's 20 miler did not help!
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Mad Monday 3/16

Mon 3/9 - 6 Miles on treadmill (ez 8:57 pace with some striders)
Tues 3/10- AM 5.75 Mile run with BM
noon 6.25 Mile run with the lunch ladies
2 hour CTC indoor cycling
Wed 3/11- 9 Mile windy bike ride before flatting and calling it a day!
Thurs 3/12 -AM P90X...mad pushups and pullups
noon- 6 Mile Run Ez
Fri 3/13 - noon- 6 mile run ez with striders
Sat 3/14- St Malachi Race 6.5 Miles (1.5 warm up + 5 mile race)
Sun 3/15-20.1 mile, 8:44 pace (legs still sore the whole time from Sat)

Totals
Bike: 39 ish Miles
Run: 56.6 Miles
Core: 1 session
Swim...don't ask but I felt so guilty that I did go this morning bright and early!

Tuesday, March 10, 2009

Mad Monday Update 3/9

Another week of training under the belt and this one included some outside bicycling! (LOUD CHEERS!)

I just did not get in the running miles I had hoped but did manage to get in some more bicycling. I got a feeling that with the weather coming around this may be more prevalent.

Saturday I met two other couples for a ride out into the valley. While it was not raining at the start, 15 minutes later, it started sprinkling and 30 minutes in, the heaven's opened up. Lightning crashed close by and it was tough to see as we started down Truxell hill into the valley. After turning around, we did have to take a stop at Applachian Outfitters to wait out the worst of it. After the brief stop, soaked to the bone we rode through the valley on a chilly, wet, yet enjoyable ride!

Sunday was another wet one at the Youngstown half marathon. I had planned to get in more miles on the day but I totally woosed out and stayed dry as long as possible and skipped my warm up. My plan for that race was to run a moderate paced training run. Wet and shivering, I started off on my plan and all went pretty smoothly. My garmin was not working so I was not sure where I was time wise but I just rolled with a pretty comfortable moderate pace. I had to stop and tie my shoe 3 times which cost some time and finally that third time I pulled off my gloves and made sure I double knotted it good! So annoying!

Now for those of you that may not know this course is insanely hilly! I was heading up the hills very conservatively as I knew I was borderline needing to stop for the bathroom and was hoping I could keep that in check until after the race (yes, my Saturday night bar food dinner was not ideal!). In general though, what I would lose on the ups, I would get back on the downs in terms of where I was to other runners. I picked it up a bit the last uphill mile to run down one female and then after that sprint, I proceeded to have some breathing issues post race and needed a minute of walking around before letting them take my chip off. In the end, I think I met the goal of a decent effort and ended up claiming a second place AG award. (Huge props to my pal, Espeed, who ran a silly awesome time on that course with a 1:32!)

In other news, my running club, Southeast Running Club, had our annual banquet Sunday night. First off I cannot say enough about this group of runners. They are definitely a competitve bunch who have helped push each other to be some of the areas finest. Our club is so fortunate to have one of our members, Robert, that owns Primo Vino in Little Italy, who open his restaurant up to us for the banquet and provides us some fantastic Italian food. At the banquet, I was shocked and quite honored to get the Ruta award for the Club's Female Runner of the year which is based on races and club service.

Mon 3/2- 6.5 mile easy run with the girls at lunch
Tues 3/3- 2 hours indoor Cycling Glass
Wed 3/4 - 4 miles ran treadmill (included 6 X 400's at 6:00 pace, was going to do 800's but just not feeling so fresh)
Thurs 3/5 - 6.5 miles with girls at lunch
Fri 3/6 - 1000 meter swim (WAKE UP CALL THAT I NEED TO GET BACK TO SWIMMING REGULARILY), 2.5 hours riding at Rays Mtn Bike Park
Sat 3/7 - 44 mile outside ride! (Rainy!)
Sun 3/8 - Youngstown half marathon, 1:44:51 (7:59 pace)

Weekly Mileage
Ran-30 Miles
Biked - 74 road, 10 mtn
Swam - 1000 meters

Tuesday, February 24, 2009

Mad Monday 3/2

OK so I am swamped so this will be short and lame!

After the step back week I ramped the running miles up a bit. Definitely did not hit the biking or swimming that I would have liked, but not bad on the running front. The weather is supposed to warm up towards the end of the week and hopefully I can pick up some nice outside bike mileage then. Oh yeah, and I will be running the Youngstown 1/2 marathon Sunday. My plan is to run a nice solid run, hopefully PR my half (which would be a good accomplishment on that course) and not totally run myself into the ground.

Monday 2/23 - Slept in past AM workout, lunch run with LP 7.25 Miles
Tuesday 2/24 - Freezing cold run with BM and CV 6.5 miles; lunch run with E & LP 7.5 miles, 2 hour indoor cycling class....HUGE DAY!
Wednesday 2/25 - EZ Run with JC, E, & LP -7 miles
Thursday 2/26 - 7 Mile Run with E & LP, 3 hour mtn bikin fun at Rays
Friday 2/27 - Core and Upper Body Workout (Legs Rest Day but it is Monday now and my arms and core are still sore)
Saturday 2/28 - 20 Miles with VR (8:35 pace with some good hills and elevation changes)
Sunday 3/1 - 11.5 Mile Run with SERC (8:40 pace)

Totals
Core / Upper Body - 1 workout
Bike - 2 hour trainer indoor cycling workout, 3 hour mtn bike at Rays
Run - 66.75 Miles (this is my biggest week in awhile, maybe ever)

Monday, February 23, 2009

Mad Monday Update 2/23

I am so over winter by the way....

Last week was busy and cold and so I will chalk it up as an unintentional, but probably much needed step back week.

M 2/16 - 7.5 M Run with LP (8:25 Pace)
T 2/17 - 2 Hour Indoor Cycling Class at Team Energetics...BTW, this is such a great workout!
W 2/18 - 2.5 Hours at Rays Indoor Mtn Bike Park
R 2/19 - AM 9.5 Miles Ran, 5 Miles at Lunch (AM run included 4.5 miles at 7:03 pace...took a break at 2.5 to drink and again at 3.5)
F 2/20 - 4 Miles EZ on treadmill
S 2/21 - 1 hour on trainer, watched Xterra Championship and followed Tuesday program loosely
S 2/22 - 12 Miles with SERC (first 7 averaged 7:38 pace and then slowed through the hills with sketchy footing) I gave up at 12 as I just wanted to curl up on the ground and give up bc I was sooo cold. It was everything I could do to get my key out of my glove to open my car and go inside. I AM OVER WINTER!

Weekly Totals-
Ran- 38 Miles
Biked 3 hours trainer, 2.5 hours (Rays)
You don't want to know about the swim :-(
Someone make me start getting my butt out of bed in the mornings! I need my summer morning sunshine!

Sunday, February 15, 2009

Mad Monday Update 2/16/09 & Chili Bowl Report

So Saturday ran the Chili Bowl which has been on the schedule for several years now. The last several years the course has changed so the times are not really comparable but this year was my fastest time yet and my guess would be that it was the slowest course.

The drive up to the race was sheer madness. The roads were slick as could be and there were 11 separate accidents I passed. Relieved that I finally had made it downtown, I grabbed my stuff and after dropping it in my car headed out on a warm-up with CV. The roads were sort of slick and snow-covered and I definitely noted that I would need to be a little careful. It was windy and snowing a bit and during the warm-up I thought about diverting to my car to get my yellow lens glasses. However I did not want to take the time and that ended up being a bad call.

After lining up for the start we were off. The first mile has a slight downhill to Saint Clair before another downhill on W3rd. I hit the first mile at 6:10 and while normally I might consider it fast, with the downhill, it was hard to judge. There were two girls in front and I was just trying to run in a zone I could maintain. Once we turned onto Marginal, I started to feel really miserable as my eyes were watering so bad I felt like I was crying due to the snow and wind. I could barely see and was sort of miserable. My eyes are overly sensitive which I think is due to the 3 eye surgeries I have had. As I made the turn I knew I was going to have to work hard to hold off JC in 4th as she is so strong. Mile 2-6:44. Mile 3 was going to be a challenge, up the W3rd hill and the uphill grade after 6th and some slick footing. I was slowing and the acid started filling my legs on the hill and JC passed with authority and while I tried to hang on, it was not happening. Mile 3-7:07.



I struggled to recover quick after the hill and hit the finish line in 20:39 (6:39 pace) for 4th Overall Female and 1st in AG. Not a bad way to start off the road race season in those conditions.

Despite not really feeling like it, I went out for a cooldown with E, CV (who was just behind me and had a good race), JC and RL. I enjoyed the warm-down and felt much better afterwards.

Then it was time for the fun! I got to see lots of friends out at the race and hang with everyone over chili and some awards. The Tower City Bar was a nice venue for the awards party and it made for a really enjoyable morning.






Monday 2/9 - AM P90X with CV---lots of pushups and other chest, tri and shoulder exercises
- noon- 0.3 miles on treadmill before giving up to do 20 min easy on recumbent bike, stretching (legs tired from weekend)
Tuesday 2/10 - AM 8.2 Miles with BM and CV
- PM 2 hour indoor cycling class
Wednesday 2/11 - 20 miles outside bicycle
Thursday 2/12 - OFF
Friday 2/13 - 6 miles easy outside with E, Rode 6 miles on bike outside before work called
Saturday 2/14 - 6.5 miles including Chili Bowl 5K
Sunday 2/15- 17 miles with SERC 8:07 avg pace (last 4 dropped pace 7:41, 7:36, 7:30; 7:36)
-2550 meter swim (I know about time I made it back to the pool. Started a little rough but it came back)

Totals
Biked - 61 Miles
Ran - 38 Miles (much lower than the 50 average that had been planned)
Swam - 2550 Meters (only got in one w/o of the 3 scheduled)
Core - 1

Thoughts- I need to do a better job planning my workouts and with the structure of them. Still to random and not getting in all of the key ones but in general fitness feeling like it is improving.