Who are you???

Reporting in from Ider, AL...which is about 45 minutes SW of Chatanooga, TN right on the AL, GA, TN border.

The husband has a long weekend class down here and I figure since he gets dragged around so much for my events that I would come down here with him.  Although, this is not a spectator class, so I am left to my own devices....which would be occupying my time training.  What else would a girl do?  Shop?  Not so much!

We are actually staying with my husband's aunt and uncle who live on a gorgeous piece of property complete with trails (for their horse back riding) and a 10 acre lake (perfect for me to swim in!).

We arrived about 5AM Friday morning.  A short nap later, a full day's worth of work, and finally it was playtime!  A cousin and I hopped on the mountain bikes and took a spin around the horse trails which was a nice mix of fields, hills and wooded areas....I would say it was only a 3 or 4 mile stretch, but good times just the same!

Yesterday, I pumped up my road bike tires.  I think my bike was wondering who the heck I was.  I have not touched it since REV3 Cedar Point.  Between the dark, cold, rain and just taking a break, it had just collected dust in my garage.  Not that I had abandoned biking, I was still riding my mountain bike some and regularly hitting M,W,and F 6AM Performance Cycling classes (which are structured to replicate outdoor riding vs regular spin classes...which rock btw).  

I was not sure what to expect but I had mapped out a 60 mile course (nothing like starting small as I had all day!)  I waited until 11 for things to warm up a bit and headed out to get chased by dogs, fight the wind, climb Sand Mountain and Lookout Mountain and just enjoy being back out on my bike.  Truly it was hard not to enjoy the ride, it was sunny, 70 degrees and the views on Desoto Parkway could not be much more scenic!

I was trying so hard not to worry about speed today although I inevitably watched it and was a bit frustrated by it...stupid hills and wind!  Yet, all and all it was so nice to be back out on the bike and was almost as if I had not missed a beat!

Hmmm...what to do today other than to continue reading the Lance Armstrong Performance Program by Lance Armstrong and Chris Carmichael to see what other tidbits I can pick up.  I see a run in my near future!

CTC Halloween Costume SUPER DOOPER FUN RUN!

Last night was the first ever CTC Halloween Fun Run and wowzers was it a good time!


Holk Hogan showed up to the party and was hanging out with sis and party pirate ESpeed!

I almost lost it when EricA showed up and started into cheers!

All eyes were on us as we corralled out of the back past a room full of attorney, lawyers and many other bar patrons.  At 6:45 we took to the streets about to head out for a 5 or 10 K Run!

We ran across the superior bridge taking in the darkening skyline!

We ran over the bridge!

We took in beautiful views of the city!

We ran past Browns stadium!

Bunny hopped along the run too!

It was a super fun run that garnered a bit of attentions on the streets of Cleveland!

Then came the costume contest awards!  A 25 person happy hour compliments of Barley House Cleveland was won by CTC, VP President, Alice Cooper!

Hulk won one of the Fleet Feet gift certicates!  Sis one a gift certificate to Rezults Downtown!

And then we did what CTC knows how to do....and proceeded to have one heck of a good time!

There was a cheerleader flying into the ceiling fan!

And lots and lots of hilarity that ensued!  What an absolute friggin blast of an evening!  Lots of Halloween Fun for me!  We are sooooo going to have to do this next year and if you missed out.....you better find a way to get there next year!

Tuesday morning speedwork!

Wow, was I lucky this morning (well despite that my day started at 4:50AM)!

Hit the road by 5:05 AM to get my butt downtown to meet running friend, CV.

As I parked my car there were two things I noticed.  Wow, it is warm out and it is pretty windy!  After dropping my stuff at the gym, CV and I headed out (me in shorts and a tank  :-) ) for our run!

Despite the total darkness, the weather very nice for running.  Thankfully it was mainly a cross wind that seemed to hinder us more on our return trip on Marginal by the Lake.  After an easy 2 mile warm-up and a stop at the best downtown bathroom (BLA) we started into mile repeats.

I was really hoping I could try to stick with CV and her goal was 6:20 for each.

As we started into mile one, I could not see my garmin pace but it felt fast.  My Saucony Tangent shoes felt light and my feet felt good.  As we came into the lit area of marginal, I was happy to see we were right on pace and managed to cruise to a 6:18 for Mile 1.  Ouch!  Only 3 more to go, but 3 more at that pace...double ouch!

We walked a bit to let our heart rates drop and so I could quit gasping for air and into number 2 we went.

As I ran and pushed myself to that place where your body wondered why you would torture it at that hour when I so should be sleeping, I kept thinking, "HTFU, you can do it...this is all mental, just hold on!".  Then the last 100 yards was uphill to the finish...so mean!  6:22 Mile 2.  Well given the hill, I was pleased. 

Another short walk and some more whining and some "Ouch, that hurt!" and it was go time again.  Thankfully we started down the hill and the first 100 yards felt nice and easy but then back to having to focus, singing in my head and telling myself it's all mental, don't give up.

You know what I hate?  It is looking at the garmin hoping you only have like 1/4 mile left and seeing you are only at 0.4 mi of the 1.0.  Drat!  Pace at 6:25 (too slow).  Double Drat!  And I am dying!  Yet, what a difference in running with a friend.  I wanted to stay with her and she is even sick...suck it up!  Guess I need to pick up the pace while I am at it so I sped up!  Ouch, I am breathing so hard!  Pleading to hang on in my head and counting down, finally I made it.  6:23 for Mile 3.

The goal was 6:17 for number 4 to hit the 6:20 avg.  Oh this is going to hurt!  I tucked in as we ran around the curve and into the pitch dark street.  I could not see my garmin if I tried.  I did not care.  I did not have the energy to look.  So tired!  I am sucking wind and just begging for the pain to come to an end.  When when is this going to end????  Did I mention these last 2 miles seemed to be more into the wind????  Oh I really want to stop but what if that messes CV's workout up...HTFU!  Finally the heavenly beep came and we were done.  6:25 :-( a little slow, but given the wind and that we could not see our pace, not bad!

As we trotted our 2 mile cooldown to complete the 8 miles I was feeling so thankful!  Thankful to be back running!  Thankful to have a good friend like CV to push me as lord know I would have probably been done after 1 by myself!  Thankful to have strung together 4 pretty decent mile repeats.  And thankful to have such a beautiful morning to run!

Then I went to the gym to stretch and lift for an hour before retiring to the shower with my butt officially kicked!

My concluding thought of the morning was that I give so much credit to fast runners that I look up to.  So many of them push themselves incredibly hard on such a regular basis and just really deserve credit for how hard they work.  Putting the effort in is not easy and speed often really comes at a price of a whole lotta work!

Monday Moaning

Another gloomy Ohio Monday and back for a busy, albeit short work week!

This weekend was our annual Halloween Bash, which as usual was too much fun!

There is one last Halloween event which will be this Wednesday's CTC Halloween Costume Run which I am quite excited for!  Weather looks fabulous and HULK HOGAN will even be making an appearance ;-)

Besides the lazy day Sunday spent laying on the couch, cleaning house and taking down Halloween decorations, I had a pretty solid week of getting back to it. 

Monday-off (day after race plus I needed sleep)
Tuesday- ran with CV, 6.5 miles followed by 45 min stretch/ strength
Wednesday-2000 meter swim, ran 6 with ET
Thursday- 8 mile run, 10 min core
Friday-60 min spin class
Saturday- 13.8 miles with sis, ET and Amish Country Fun Run
Sunday-OFF
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Last Week Totals (10/18-10/24)
R: 34.3 M
B: 60 min
S: 2000 m

Monday, 10/25 - 60 min performance cycle with KM, 1700 M Swam

Saturday's Run was especially nice and very needed so I could earn my fun night and MARY YODERS.  Mary Yoders is home-cooking at its finest.  I am talking homemade bread, pies, gravy, potatoes and this Amish Peanut Butter Spread which is to die for!  That morning, sis and I met early to get in a little over 5 miles before meeting up with ET & GG to roundevou with the hard core group coming down for a 23 mile run from Painesville.  Hard core!  I finished with 13.8 on the day and was proud of sis for enduring the hillier than normal route!  Then we all sat around and shot the breeze over a good breakfast!  Good times!  I just love these random group runs!

This week we are leaving to head south again to stay with my husbands family in Alabama so he can take a class.  I think I will have Friday, Saturday and Sunday pretty much to myself so without much else to do, I guess will try to get in some good quality mileage.  I even hear the water should be warm enough to swim in.  I am pretty excited about mountain biking on Monday at Raccoon Mountain  with Joey's cousin as we have never rode with him but apparently he has gotten quite into it and is even planning to come up and do the Mohican 100K MTB with us next June!

Columbus Half Mary!

Here is the long and hopefully the short of my Columbus half mary! 

I hit the road Saturday around 12 with my sister and my husband and made it into Columbus by 3ish.  We hit the expo.  I was signed up for the full and knew the deadline to officially switch was Oct 1 but had missed that deadline.  Turns out it was OK as they switched me automatically in the results!  YEAH!

So anyways, the expo was pretty run of the mill, well-organized with no long waits, despite the sell out crowd!  Bonus!  However I went to get my black marathon shirt and they did not have any smalls left.  They tried to tell me they ran small but I know better.  So I asked if they had any smalls left in the half marathon hot pink shirt.  They did!  Perfect, the shirt was actually the event I was doing, my size and did I mention HAWT PINK!  SWEET!  I did not buy anything else but as usual I had my eyes on a pair of HAWT PINK compression socks that keep tempting me every time I see them!

Before leaving, I made the girls stop so that I could make our classic door poster basically being a tad obnoxious about the fast females rooming there!  Haha!  I think I get more pleasure in this because poor CV always gets embarassed as we have to pose for pics with it!  Heehee, but we got to have some fun, right!  I think sis got a kick out of the cheesiness of it all!

After leaving the expo, the 5 of us hopped in a cab (crazy non-english speaking driver experience) and headed over to Spaghetti Warehouse.  As expected, it was slammed but only a 45 minute wait or so, which was not bad considering!  Gave us some time for some drinks!  ....perhaps I should have passed, but it was only a half ;-)

After some fun conversations, good food and salad, I finally hit the sack at the super late hour of 8:30 ish.  [Oh and when we got back, I was sooo excited to see that someone else also had made door signs for us...had to be ESpeed & gang...more on her later!]  Some tossing and turning later, 5:30 AM came and it was time to get the party started!

We fired up the toaster, coffee maker and had breakfast in our room....yes, I again just brought all my stuff from home!  NICE!

Then we made our way down to the start less than a 1/2 mile away.  It was warming up quick.  CV and I did a warm-up back to our hotel lobby for one final bathroom stop and then headed to Corral 1 after wishing my sis the very best of luck (like she needed it!).

I was starting to get excited and even had my chip on!  With the countdown we were off!  I was planning to run with CV and JV and run an even 6:50 pace to a sub 1:30.  Mile 1 was right on and I was feeling AWESOME!  As we started into the second mile, my stupid Garmin started beeping non-stop because all my laps were full.  That was a pain and I had to stop it for a bit trying to delete some older laps.  Ughhh, bad timing.  I should have remembered that beforehand!  Even dealing with this small nuisance was already making keeping my pace difficult which had now dropped to a 6:43 average.  Mile 3, I started to notice my HR had already climbed to 179 (high for me) and I was already starting to feel like I was working hard and building acid in my leg muscles.  Fearing total blow-up I started to slow just after mile 3 and watched as CV pulled effortlessly away.

Blah, I am now tired and trying to stay mentally checked-in and there are still 10 very long miles.  Yikes!  I was trying to keep moving hoping if I slowed a bit I would come around, but in all honesty, I was not feeling very good.  I walked a couple water stops.  Really I wanted to just start walking and run in with my sister but pride kept me going...I knew if I pushed, I could still pr.  JV passed me around mile 4 or 5 as he had lost CV and I right away since we went out a little hot.  He asked how I was doing to which I could only respond so-so.

Nonetheless, a group of guys passed me talking and I fell in step with them, enjoying just listening to them trying to take my mind off of the discomfort and dissatisfaction I was feeling.  As I rounded one corner around mile 6, I heard  my husband cheering "GO Janet".  I waved...I had nothing to say...too tired!  He had already seen CV and it was quite obvious from my flushed red face, I was not feeling it!

The bands and music were great and always seemed to give me a lift!  Finally we hit a downhill stretch around mile 8 and I started to come back around.  Oh I needed it!  However once it leveled out, again I just felt like I was working harder than I felt like.  However, as I kept an eye on my pace, it was still right around 7 min mile avg and I kept thinking perhaps with a hard finish, maybe I could get below a 7 min mile average which would be a HUGE accomplishment still!.

I continued to plod along in my daze, and started to get excited about the finish.  There was an uphill before 12 which felt like a major JOB.  Then I turned the corner before one final small uphill before the downhill finish.  Thank you Dawn, MJ and all the other cheering fans that lined the finish!  Right before I heard my name at the finish I heard JVs....he was supposed to be further ahead.  Had I known he was that close, I think I would have worked harder to run with him as perhaps it could have helped us both!

I finished with a time of 1:33:18 officially for a 7:07 pace...my garmin had the course a little long (or rather I did not run tight enough) with a 7:03 average.  

Anyways, I grabbed my medal, my mylar blanket, a water and headed to find my friends and husband!  CV did awesome. She went 1:29 just like she had planned!  Sis came in around 1:51, a huge feat for a first timer who has only ran for 7 months!  I struggled to find somewhere convenient to change which frustrated me....I am always so much more emotional when I am tired and cold!  Then the 3 of us ladies (CV, sis and I) and our boys who played on bicycles the whole morning went to watch the marathon finish!

We were ecstatic to see ESpeed just beaming as she came around the corner to finish 2nd overall female with a 2:49.  Another friend, NC was not far behind and went on to finish 4th in her second mary attempt, having to fight hard those final 3 miles (major props to u girl!) . 

Then it was time to shower and hit Barleys to drink beers, eat food and BS over everyone's awesome accomplishments!  Another great experience!

As I sit here and type this race report there are a few things that standout in my mind-

1) I am obviously bummed that I did not run a 1:30 as hoped.  That said, I knew that was a stretch goal as I was pretty much operating under Operation Wing It plan.
2) I SO was not feeling it from mile 3 on.  I keep thinking about how much I was not enjoying those 10 miles very much at the time.  I should be pretty pleased that I gutted it out anyways and got a 4+ minute PR despite the lack of speedwork and run training.  Not only that I AM SOOO NOT at ideal race weight which I am WORKING ON BIG TIME at the moment!
3.) I AM SO PROUD of my sister, Christina, Elizabeth, Barb, Nicole, Lindsay, Nathen and so many of my friends that all turned in awesome results there!
4)  This only motivated me to get my butt moving and just planning out what is next!!!!  I think I will sign up for one more half this year.  I just can't decide if I want to try to go hard again or enjoy it with sis...hmmmm!

Columbus Half Marathon or Bust!

Today, I was wasting a bunch of time trying to figure out my half marathon PR going back through old blogs.  Then in dawned on me to check athlinks.  Wow, that was so much easier!

So of course, I, who over-analyzes everything, has thought out this half marathon target since I am not doing the full.

As usual, now my thoughts drift to a PR.  But what is my half PR?  Apparently I have not ran that many half marys near where I think I am capable of doing.  Athlinks says I have ran 15, fastest being Nashville this spring with a 1:37:41, slowest being 1:57:03.  (I wish I had a 1:25:06 at the Youngstown half but clearly that result is an error!)

All of this which brings me back to my Columbus goal.  FIRST AND FOREMOST, run healthy and stay healthy!  GOAL 2, PR which means sub 1:37:41.  GOAL 3, stick with JV and CV and hit a huge PR if I can!  Time to see if I can HTFU!!!!

Go Sista!

This weekend I had the pleasure of running with sis for a fantastic 10 mile run!  Now I told her she better behave and actually taper this week!

This might be hard for her.

You see lil sis is quite competitive and driven!  She is only 16 months younger than me and was in the class below me.  We were always on the same teams and usually she was better than me...not that I would admit that!

Lately I find myself getting such enjoyment out of watching the amazing strides she is making!  She just started running in March of this year.  The first time she ran 2 miles without stopping was at the Saint Malachi Race which she did, mainly to come for the afterparty.

Yet, I think the taste of getting back to exercising and the fun of racing was enough to draw her over to the dark side!  Muhahaha!  Maybe big sis is not so crazy as little sis would often tell her when I rattled on about my mileage and training.

So little sis (or JJ my dad has not take to calling her meaning Janet Junior :-) ) has been plugging away averaging 30-40-50 average mile weeks and she keeps getting faster!  Now don't think this girl is not working hard...her HRM (that I found her a steal on) tells her different!  No wonder she is getting speedy and FIT!

This weekend will be her official first half marathon.  She has already covered the distance several training runs, but it will be her first 1/2 mary race and I know she will do awesome.  I am sooo excited for her!

The best thing about it all is she lives only about 15 minutes from me and the Headwaters Path is between us and makes for gorgeous soft scenic running grounds.  I foresee lots and lots of runs with sis in our future.  The best thing is she has come so far so fast that already she makes for a comfortable training partner!

Saturday, we ran the first 7 mi together and then I went on to run my last 3 at planned race pace for Sunday's Columbus half mary.  I was pleased that I hit my race pace with no real issues....but can I sustain that for 13 miles?????  Who knows!  Guess we shall see!  All I really care about is being able to run healthy this winter and watching sis succeed and if I hit that lofty goal time on my lackluster post im training, it will just be a bonus!

Summary since Friday-
Sat- 7 mi at 8:45, 3 at 6:50
Sat eve- SUPER FUN single speed, monster cross, mtb tour de chagrin falls ride, 13 mi
Sun-nada....yard work :-(
Mon- 6 AM Performance Cycle, 1200 M Swim

Getting back into the swing of things

So 3 weeks post ironman, I am finally getting back to the swing of things.  My workout schedule has had to  chang as works hours have changed a bit.  No more long lunch workouts but I get to start at 9AM instead of 8AM.  This has been a bit of an adjustment as I now need to make sure I am up early or likely I will not get in a workout as it seems evenings get tough.

After the lackluster weekend of working out, Monday I set out to do the run I meant to do over the weekend.  I was downtown Cleveland by 6:10 AM and started our heading down marginal after being slightly on edge with a homeless person that approach me in the dark parking lot as I was getting ready.  It was a cool start but I was clipping along in the dark against the cool wind.  Every shadow or random cat that crossed my path seemed to make me jump...I was missing my morning running partner.  Two just feels safer than one!  And I was waiting for the sun to finally come up as light just makes me feel more comfortable.  Once you run out past E55 and are out on the bike and hike path, I really enjoy the section running right next to the lake.  I made my first turn at 5.5 miles out and started to pick up the pace.  I was feeling comfortable and taking the pace below 7:30 but I started counting the time down until I knew I would hit Burke Lake Front Airport, my oasis in the desert, or rather my warm, clean bathroom right where I really need it!  After a pitstop I made my way past the Rock Hall, Science Center, Browns Stadium, headed up to the city before heading back down into the flats to pickup my last 2 miles.  Felt good with decent pacing, biggest annoyance is the right hip flexor which is still angry at me going on 2 weeks now.

Tuesday-day off or just call me a slacker.

Wednesday -hit 6AM Performance Cycle, super awesome class geared towards real cyclists at Lifetime Fitness Beachwood.  Tom, is a local racer and knows his stuff.  Love the computers on the bikes supplemented by my HRM.  The experience here is high end with nice sound system, great spin room and enjoy watching the tour or other races as we run through class.

After Cycling, hopped in the pool for 1200 before taking 5 minutes of hottub time for myself where I let the jets massage my calves and stretched out.  Oh what a fabulous way to start the day!

Thursday, I met up with CV for the downtown running...YA, so much better than alone!  We did a version of our normal OH City loop and did 10 short hill repeats on University Hill.  I found these much to my liking.  They were short enough not to kill ya but should still build strength.  Our final one was all the way to the top and the HR was in the sky...go figure!  After we made our way back to Rezults Fitness downtown I got in some stretching and then went on to a core/upper body workout.

Friday, repeat of Wednesday.  6AM Performance Cycle with KM.  I have known KM for awhile and I can't believe it took me so long to get to his class as it was really good stuff.  Added bonus was my friend CS was taking it too!  Wow, do I really work hard in this 1 hour period...can we say, sweaty mess???!!!  Then popped in the pool for a short 1000 before 5 more minutes hottub time.  Headed out to work feeling fab again.

Thoughts on the week-
-The opportunity to have some flexibility to choose some different workouts right now really is helping to keep it fresh and fun before I start hitting my very focused trainer workouts.  Love it!
-I forgot my dress shoes wed and my bra today...OMG I need spare stuff at work
-Morning wakeup is sheer torture and I want to cry at 4:55, but after prying myself up and getting in the workout, by 8:30 AM, I could not be happier!

SOOOO EXCITED FOR ANOTHER FUN WEEKEND....happy friday!

I'm with awesome!

Today I did something that I rarely do during the workday....go to lunch with one of my bike/run friends!

Weird, we usually just run at lunch!

Anyways, it was nice to just kick it like the normal folk do.

It had been a stressful morning at work and I am still buried under a deep pile of work and should not be blogging but this one deserves mention....

She showed up with these socks for me.....

LUV, LUV, LUV them and her too!  Somebody knows my love for hot pink and appreciates the random "I'm sort of big deal" and "I'm awesome!" joking around!

Fun fun fun would be to run run run!

With tri season officially closed, it is that time of the year that I love to focus on running!

I start thinking about my fall marathon.  Last year that was Columbus and that was the plan for this year too!  I was looking forward to it but it was after last years marathon that I got my tibia stress fracture.

All year, the tibia has felt tender when mileage ramped up.  I have given this much thought.  I was thinking that I was in pretty good shape to set a marathon pr right now but I have decided I would not trade an extra 13.1 miles for another winter off!  So I am going to do the half instead.

One of my favorite running partners has been dealing with injury much of the year too so perhaps we will both be able to run half pr's and run together for the most part!  Should be fun!  Plus both of our awesome hubbies which cheered for us last yr at the marathon, can pal around together as we both do the half this time around.  Plus my sister is going to run her first half there!

I am not sure what to expect...my running volume has been low and I mean low!  The last two weekends were SUPER DOOPER fun weddings which consisted of way too little exercise and making up for it with way too much alcohol and bad food.  Time to recommit to the standard training regimen! 

So I am comfortable with the half switch although sometimes I think the goal I was targettting for the marathon was would be less difficult to achieve than what I am setting my sights on for this half!  Anyways, my only real goal is to enjoy myself down there with my many friends, watch my sister kick butt, stay healthy and uninjured, and get to actually have a wonderful offseason of running to look forward to!  This will include CTC's costume run, running trails with all my pals signing up for R4R, the SERC holiday runs, and many many more!

This weekend I am looking forward to my last "long" run with my sister and carving some pumpkins with her 4yr ole twin cutie pies!

Five Fast Femme Fatale Freiks at the Bird!

This past weekend was the Roadrunner Akron Marathon also know as The Bird Marathon by many locals.

It a a very scenic course which is not known for being particularly fast!  It has a bunch hills thrown in and takes you through many of Akron's most scenic areas!  The course is increasingly popular as the race director really seems to do a nice job in providing a nice race experience for participants going as far as to shake every finisher's hand.  Additionally marathoners have always got nice giveaways such as free shoes or jackets in past years.  Another awesome feature of the race which has opened it up for many new participants has been the 5 person relay division that they offer (yes, the relay is all I have ever done here besides all the training runs on the marked BLUE LINE).  On top of that all there are two other huge bonuses-

1.  Finishing in Canal Park stadium and having a prime viewing area to watch everyone else finish and
2.  Free Beer at the finish line, 2 per participant!

So four years ago, four of my fast friends and I set out to lay down a fast time and take the women relay division.  No dice on that in 2007.  Ran a 2:53:31 and took 2nd womens team overall.  Tried again in 2008.  Ran a 3:02:47 and took 2nd again!  Thought third time might be a charm but ran a 3:05:30 and took 3rd.  This year we lined up with silly fast ESpeed as our anchor and had a good shot!

We ended up finally beating the team that usually gets us but some silly fast other team showed up and again we were number 2!

However, our team, Five Fast Femme Fatale Freiks ran our fast marathon time to date, a 2:51:56, absolutely crushing our time the last couple years!  Hell ya,  maybe we will continue to get faster with age!

As far as my relay leg.  It was the second relay leg of 5.7 miles.  Week one after REV3Full, I swam, biked but did not run.  I have been very nervous with my tibia ALL YEAR so I decided to let her rest.  Then this past Tuesday, I decided to run with F^5 teammie, CV.  We ran a 2 mi w/u and started into mile repeats.  Did first one ~6:20ish pace, then a little break, and then another one around 6:20ish pace and then I started limping away (calves got tight and right hip flexor was grabbing) into a 1.5 mile cooldown as CV went on to do 3 more alone.  Oh that was not smart to do that my first run back.  Oh I miss the good ole days of just being able to run hard and all the time like I used to!

So I only ran one more time Thursday for 2 mi easy before Saturday's race.  Needless to say I was a wee bit nervous.  But I had friends around and was pretty relaxed.  As I got to my relay leg, I went to turn on my garmin but I had nothing.  Bummer, I really have got used to glancing at it for pacing look at pace and HR.  Oh well, I took it off and went for a warm up run getting in some nice striders.  I was feeling ready to go. 

As teammate ML arrived in 3rd place I took off in hot pursuit to catch #2 women team.  I got within about 10 yards and stayed there.  I believe my first mile and a half was around 6:20 pace.  The first 4 miles of my leg have some decent little hills in there and they were starting to wear on me at that pace fast.  It was sooo hard to believe so many of the people around me were all going to run the mary or half at that pace!  Yikes!  About 3 miles into my leg team #2 female started to pull away but I kept her in my sights.  I started to slow and was dying inside a little.  I saw one mile at 7:05....crap!  I was not sure how much longer I could hang on but it is amazing the pressure you feel not to let your teammates down!  I sucked it up and finally I hit the downhill section of my leg!  THANK GOD!   I was not gaining on second team but at least I finally quit fading.  As I climbed that final uphill grade to the exchange I was spent...short course hurts! 

I ended up with a 38:30 for my leg which works out to be 6:45 pace for the 5.7.  I guess it is not too bad on that section of course and coming off the full.  Then it was off to the finish line to celebrate!

The highlight of my day was watching my sister, and my wonderful Gville friends complete their first Akron Mary relay ever as they are all new runners this year and did fantastic.  Their team, 5 Rookies finished at a 4:01:33 which I think is one heck of a debut with my sis smokin that anchor leg! 

REV3 the Prequel!

To say times have been busy would be an understatement....mainly all work-related and I know no one wants to hear about that!  So back to the regularly scheduled program!

The week leading up to REV 3 was also quite busy with work so thank goodness it was taper time.  I managed to get in some good swims, a couple super easy runs with some pickups and some short bikes with some pickups.  Packing seemed to take forever and it seemed as tho my checklist of things I did not want to forget was never ending.  This led to printed off lists and spreadsheets to at least feel like I was remembering everything.

The plan was to get up to Sandusky 1.5 hours from home by 5.  I did not get off work until noon, then had to stop by a clients, the store, cleaned the kitchen, was packing up all last minute items, yada, yada, yada, husband was not early, a million things to pack in his vehicle and I was already running later than I wanted to be!

I had hoped to get there in time to hear Robert from First Endurance speak to the Trakkers crew and then head over to Cedar Point with the team.  Yet, I got there at 6:15 and by the time I got checked in and made a zillion trips up and down the place to take in all my crap, it was nearly 7 and I had a one track mind-FOOD OF COURSE!

So rewind slightly.  We were staying at Hotel Breakers which was oh -so convenient and for that reason alone I will stay there NEXT YR (YES, I SAID NEXT YR!).  Hotel had some room for some renovations and very little room for the cot we got Saturday and Sunday night (we had to put chairs in the hallway just to have enough room to set it up) but nonetheless, everything was really fine in the end!  Friday, again sticking with convenience, we just grabbed some dinner at TGI Fridays right there on site and then I went back to the room to do some arts and crafts that I had not found time for all week...beyond printing some stuff and pics off and buying supplies!

Saturday was a busy day of good fun!  It included hanging with the Trakkers gang on the beach at the practice swim hooking up people with Tri-Swim products and some laughs, of course only of the appropriate nature as we lubed people up with TriSlide! 

Then I headed into some rough water for a practice swim.  I was struggling a bit and thought that once I got out past where the waves were breaking it would get easier.....not...they were just big swells then!  Yet, I kept heading out figuring if studdette, Carole could do it with one arm in a cast, that I would survive!  And I did!

Then it was time to work the Cleveland Tri Club booth for a couple hours!  This is a good gig in my opinion, sitting around with my feet propped up, drinking muscle milk, talking about the club and sport I love!

After that, it was time for a little Janet time.  I grabbed my packet, some lunch and got my stuff all sorted out (so I thought!) in appropriate transition and special needs bags and headed back to the expo with my bike in tow!

I dropped my bike in T1 and covered it up with some plastic, thanks to KenB and headed over to the CTC booth were club members were starting to gather!

Say cheese!  The CTC gang took some pictures and shared some last minute good lucks before heading our separate ways!

And just like all good triathletes, I was excited about the next event...DINNER!  We headed out to dinner with a bunch of Bike Authority Fleet Feet teammates to this little Italian restaurant, Sortinos!  The place was memorable with a door bell, great Italian decor and was home to a lot of our laughs due in no small part to the memorable pic in the ladies bathroom.  This was one of those nights that I laughed about as hard as ever and will not soon forget!
 

After all the fun, I headed back to the hotel to take some tylenol PM and prepare myself for the fun that was about to start bright and early!

The long and the short of REV3 Cedar Point for me was that it was such an action packed weekend in which I enjoyed every minute of it (well maybe except for chip panic and rough swim start).  Post race included hanging back at the finish and food and beers at TGI Fridays.  I can not imagine a better experience so needless to say I have already started to plan on being back for the Full REV3 Cedar Point on 9/11/11!!!!  Bring it on!

Buckle Up for REV3 CEDAR POINT Roller Coaster!

What an amazing weekend!!!  Where to start?  There is so much to say so I will try to get something down while it is fresh and circle back with more details later!  Yes and it is a long day so also a long report!

The prequel will be forthcoming of Friday and Saturday festivities!

Race morning I woke up at 4:15.  I had made the decision to take some Tylenol PM Friday, Saturday and Sunday night to ensure I slept well.  I don't regularly use the stuff, but have on occasions and it works well for me.  I had some of the best nights sleeps around the race which was awesome.

I dragged my butt out of bed and went straight to the shower to try to wake up while everyone else in the room tried to get moving at this silly hour!  I had also brought my coffee maker and toaster so it was awesome that after my shower I had my coffee, bagel with PBJ, banana and 2 hard boiled eggs.  The morning was pretty leisurely and we drove over to the start at about 5:45 to get my body marking, weigh in, drop my transition bags off and make last minute drops to the bike.  I was back all the room by 6:25 and just chilling out.  I drank some EFS Sports Drink and EFS Prerace in the room but did not drink it all as I did not want to have too much of a jolt between that and my coffee.

About 6:40, after lubing up with my TRISLIDE we headed out of the room and down to the start.  I had put my wetsuit on my lower body to stay warm as it was a gorgeous cool morning.  Although it was still rather dark the lake look a thousand times calmer than it did the day before and I was so thankful for that.  My gal, ET showed up with a poster she had made for me which just had me smiling and relaxed.  

6:55AM- We heard the swim start would be delayed by 10 minutes.  But then the question came... "Janet, where is your timing chip?"  NOT AGAIN!  NOT THIS DAY!  Oh my heart sank and the PANIC button was hit.  My posse and I started running to the hotel room.  I had pulled everything out of my morning clothes bag and I was not optimistic that it was in the hotel which meant it had to be mixed in with one of the other bags (transition or special needs).

We checked to room and dashed to Emily's car.  Sorry to parking attendants that she totally disregarded as she drove like mad.  I did not even know if I would be allowed in as it was supposed to close at 6:30.  I am shaking.  Can't believe I did this...AGAIN!  I check my transition bags and don't see it.  I find special needs bike bag...not there.  Run special needs is MIA.  I am trying to find someone who can issue me another chip....can't find.  I know the sand in the hour glass is running out.  I run back over to the transition bags for a second look.  My timing chip emerges from my bike shoes.  ?????  I have no idea how I managed to put it in there.  However no time to think, run to car, emily drives like mad, and I take to the beach with about two minutes to spare.

Now I am trying to find a way to relax.  SO NOT RELAXED!  I saw my friend CS who I know to be a better swimmer than me.  She had suggested we start to the far left to avoid some contact.  I followed her over there as the less contact, the better in my book.  This is by far the most people I have ever started with and the swim is always my weak suit.  The swim was to be 2 rectangles coming into the beach in the middle.  With the countdown we were off.  It started off slow as the beach was shallow.  I saw lots of people trying to dolphin dive and get going early but I was slowly wading in at the same pace as most of them working much harder.  When I finally started swimming, I just felt like there was no clear water, the water was cold and a body shock and I was getting pummeled.  My chest was starting to get tight and I was starting to panic.  I was on the far left, kayaks on the far right.  I started to breast stroke over across the field toward the kayak, so very distraught.  I saw the lifeguard on the kayak go in for someone else.  I got about 15 yards from the kayak and started to tread water.  Breathe, breathe.  I did not think I could do this right now.  Yet, I just could not bare the thought of failure here.  This is when I am thankful I feel accountable to so many people.  I started to breast stroke forward.  OMIGOD, this is going to be the longest swim ever and I hope I can make the cut off!  Then I started to freestyle and calmed down.  I was getting some clearer water.  Yellow buoy to yellow buoy.  At the red buoy I turned.  Then my sighting got off.  I think one of the kayaks was similar in color and I ended up way out to Canada.  Then I came back in and I was finally in a rhythm although the chop was definitely rougher on the way back in to the beach.  As my feet hit the sand after the first loop I took a look at my watching expecting to see an hour given my struggles but it was around 42 and I was blown away.  I can even still hit my 1:30 goal!

With renewed spirit, I took my time getting out of the water and back in for lap 2.  I even saw Tiffany in my vicinity and a friendly face there helped to relax me.  Back out on for the second lap I was trying to focus on conserving energy.  I did feel like my form was starting to get a little sloppy by the end but I also think the chop was a little more.  As I started to come in to the beach I was trying to keep my heart rate down.  I did something I never did which was I took off my wetsuit in the water.  Seemed to work well and I walked up to transition trying to change gears for the bike.  Then I smiled knowing one of my biggest concerns was now over and now I could try to enjoy my day.

Split 1 - 43:33
Split 2 - 44.33
Total Swim 1:28.06 2:17 min/hm

Goal 1:30!  SWIM GOAL MET!  Oh I am so happy.  Into transition and some small talk with the husband and Durno and I am off with my bike...which took me a minute to find which my friend Elizabeth managed to catch on camera!  T1 done all at my bag rack was 3:14 including throwing on my calf compression sleeves.

Out onto the bike.  My plan was 5:45 which was a 19.4 mph average.  I knew it should be doable and save enough for a run, or at least I thought!  I had a plan of attack for the race and was using the Garmin.  If HR hit 160, back off.  Try to stay low zone 2 around 150 and that was what I did to a tee! Average HR 150 for 112!

As I pedaled down Cedar Point Road I was trying to start easy and get my heart rate in check.  Only water for first 20 minutes to make sure everything in my muscles could settle from the upper body.  I was thankful to the many spectators out on Cedar Point Road and I was waving and smiling to all as I thanked the police directing traffic.  On the bike, I was running water up front in my aerobottle and two 20 oz bottles of EFS Sports Drink in my bottle cages.  In addition to the water and EFS Sports Drink, I also had 2- 5oz EFS liquid shot gel flasks for the bike (and another 2 EFS Sports Drink Bottles and 2 more flasks of Liquid Shot in special needs).  The goal was water every other 10 minutes with EFS Liquid Shot and the other 10 minutes was a couple sips of EFS sports drink (Fruit Punch, my favorite flavor!)  I did a pretty good job getting in fluids and nutrition throughout the bike.  I could tell from the amount I had left that I was a little shy but probably not too bad!

So back to the actual bike.  I was very familiar with the course.  What a comfort it was to have ridden it on the course preview days!  As I was settling in and a few people I knew passed me, but I decided I would exercise some self restraint and stick with Operation Daisy's Race Plan!  I was getting excited to get to mile 22 or so where I knew the best IRONFAN CREW would be in the whole world.  As I came into town, the CTC entourage was no disappointment!  I could hear them long before they came into view and what a lift they gave me! 

I headed out on 113 and was happy to see my friend CS out on the bike!  She looked very comfortable and chatted for a moment before I pulled away.  I enjoyed the smooth long stretch on 113 with the wind at my back, just as it had been every training day.  Then we started to wind down many of the chip and sealed roads that I just wanted to get through without dropping the pace too much on some of the uphill grades.  With Berlin Heights quickly approaching I stopped for a bit while I waited for someone to find my bike special needs and was off again.  Again I started to look forward to mile 59 or so when I would see my IRONFAN crew again.  Miles were ticking off effortlessly and although the wind and chip and seal were slowing me down, I was feeling quite comfy and just executing the miles and watching the heart rate and was thinking about intake.

Hit Milan again and was stoked to see my the crew again and with some smiles and waves, back out 113 I went.  Ughh, there was the realization that I did not expect to see the ironfan crowd until the run and I knew that those next 62 miles would be long.  Yet, I was enjoying the smooth road and saw a CTC jersey up ahead of me which was fellow CTC board member, KB.  He was looking strong and had a smile of course as he encouraged me on.  JUST LOVE THE SUPPORT OF OTHER ATHLETES OUT THERE! 

 It was around mile 70, I started feeling like I had to go to the bathroom and not #1.  I thought about stopping then but thought it might go away and kept on.  Again back to the chip and sealed sections with the grade that always bogged down the pace a bit.  As I came around to bike special needs again, I passed it. Every time I passed an aid station with a POP, I debated if I should stop.  I decided I would pass until I could not wait.   As I headed though Berlin Heights and started to really battle the wind and the chip seal was everywhere.  I thought about my friend BH and thought "FU wind", "FU chip and seal" which made me laugh to myself.  Then I was climbing some uphill grade around mile 95, I got just the pick me up that I needed!  THERE WAS THE CTC IRONFAN CREW AGAIN!  YEAHHHHH!! 

LOTS OF LOVE TO YOU ALL! And it was on to the homestretch!  My thought was to pick it up after mile 80, but with the wind I think I just pretty much stayed steady.  The final 5 miles or so up Cedar Point Road, I started to squirm a bit disliking every bump and was glad to know that a few more bumps and I would be off the bike!

Bike 5:47, 19.3 mph

I hit the dismount line and started to walk.  OUCH OUCH screamed the hamstrings.  My feet were killing me and I need to go to the bathroom pronto.  Seriously I could barely walk at this point.  I hobbled to the POP and was able to pee for the first time of the day but could not do the duty I was hoping for.  I complained a bit to another one of the terrific volunteers about my feet, perhaps they had just went numb with the constant pushing.  I was not sure how the run was about to go but I just headed out anyway.  T2- 5:42

The first burst of energy came when I saw Mama Bear, Trakkers Carole right out of transition cheering my name!!  As I started to run, my legs were tired but it was actually working out the funk in my feet.  I was feeling pretty good and took a glance over the the garmin to see I was running around the goal 150 HR with about 8 min mile pace.  Mile 1 -7:59, Mile 2 - 8:04.  Oh but I still needed to go to the bathroom which was now very evident!

I stopped at mile 2.5 or so and finally took care of business.  Then I was ready to go!  I was running comfortably but my pace was slowing a bit.  I was inclined to just run what pace was comfortable and after mile 5, the pace started to drift above my goal pace of 9 min miles.  Yet, I knew my goal of sub 12 was well within reach as I had built in some flex time so I just wanted to stay steady and I knew I could do it.

A variety of things helped tremendously on the run.  1.  FIRST and foremost, IRONFAN crowd.
2.  Carrying my own handheld water bottle.  I feel like I don't get fluids down quickly and love to be able to drink whenever I want
3.  Carrying my EFS Liquid Shot- so nice to use what I know will work for me and it has all the electrolytes and nutrition to carry me through.
4.  LOVE LOVE LOVE my Saucony Grid Tangents which were perfect and how crazy is it that after all that, I did not so much as even have a blister!
5.  PAIN RELIEVER-about miles 12&13, the day started to wear on me. I hurt.  My breathing felt more labored even while my HR seemed in check. As I hit special needs and grabbed another liquid shot, it was time for some proactive steps.  I hit my asthma inhaler, took some pain reliever and some water and got going again!  After my fade, I started to come around and caught up to BAFF teamie, JZ.  We ran together for a mile or 2 and I started to feel much better and took off on my own.  I saw Tiffany again and was glad to see that she looked steady and I knew she would get to the line!
6.  The volunteers were awesome.  I would give a heads up asking if someone could refill my bottle and next thing I knew they were all helping to keep me going quickly!  Thanks especially to the very efficient SSSMT aid station for your help!
7.  Seeing so many friendly faces on the course.  HUGE PROPS TO training partner ES for a dominant 10:10 finish.  Also the many Cleveland team racers and CTC people all over on the course.  Huge props to my Trakkers teammates and especially Kathleen who took 3rd overall female pro and even gave me a thumbs up when she passed (how cool!)

So the first 13, I had not walked any aid stations but I started to walk them and take in coke too which seemed to help.  I kept thinking that I was not really feeling too bad (had many worse days like the Summer 50K that I melted) so I trudged on and was enjoying myself.  But now I was starting to look forward to hitting the finish line and getting done. 

Every time I saw the cheering crowd, I got so excited and I knew long before I saw them where they were!  Thank you to all of you!  A very special thanks to my husband for all the support and driving the party crowd around!

I knew I would be close to my goal but I just could not figure out how close and I soooo wanted to break 12.   At about mile 25, I saw Bike Authority super mechanic (who had an IRON weekend on his own with all the work him and Doug did for days supporting the REV3 athletes), SG.  SG ran beside me in his sandels for a minute and checked his watch and confirmed I had it for sure!  It made me SOOO HAPPY!

As I came into the finish line, I was stoked that I did it.  I was happy for me.  I was happy because I wanted it for Mark Gorris who had helped me so much this year with my training.  I was so very grateful to REV3 for bringing this event to our area and making it so AWESOME!

RUN: 4:15, 9:44 pac, avg HR 149
TOTAL: 11:39:09

Over the day here are how the ranking changed-
SWIM 44/83 women, 12/19 AG division
BIKE  19/83 women, 4/19
RUN 15/83 women, 4/19

There are so many things that I am leaving out but suffice it to say, it was a truly awesome experience and thanks to everyone for your support along the way!

Oh and the icing on the cake came at the awards ceremony when I got a 2nd place AG award and so did fellow BAFF teammates, ES and KZ!   PS - thanks to Danielle & Elizabeth & Katie for the photos used here!

RACE WEEK!

So another short post as I am super short on time lately!

I had a super fab workout with the boys on Saturday which included my coach (WHO IS THE BEST AND IS EVEN LETTING ME BORROW HIS RACE WHEELS) and all-stars, ES and DM...who are also going to kick some REV3 butt!  I am very excited to see how well they will do!  We had a very windy final brick (45/3).  I was actually chilly at the start and luckily we dodged most of the rain!  On the way out we tackled a major headwind and I was just tucking in behind the boys as we all took turns with some pulls.  Then on the return trip we got to really have some fun and we averaged 25mph on the ride back from Orrville until we hit Rte 21!  Yeah for fast friends and tailwinds!  Then we threw on the shoes and headed out for a final quick run.  I love how fast 3 miles fly by on these "short" bricks!

Now I am in the nice and easy taper mode!  I even had a chance to stop in and visit the ole SERC crew at the bagel shop this week as I did not have some lengthy Sunday workout...WEIRD!  Feeling ready to roll with the exception of my super dooper swollen sting I got yesterday.  I suddenly have an extra hard red fat roll on my right outside hip.  Hurts like crazy!  My friends laughed at me talking about the crashes they have seen me take but never have heard me whine as much as I did yesterday over the sting.  I never even saw what got me (hornet/wasp/bee)?????  All I knew is there was no mistaking, something got me good!  So if I am itching myself on the REV3 course come Sunday, you will know why!   Lots of swimming on tap this week with some short bike / run intervals!  Other than that, just trying to think through all the little details with regard to nutrition, pacing and packing, planning the schedule with teams/CTC stuff, etc, trying to get some extra Zzzz's, not eat too much and mentally preparing for the inevitable pain cave!


I am really looking forward to the weekend and seeing everyone out at Sandusky!  Rest up racers ...the fun is just around the corner!

Thank you Marilyn Manson, Korn, Drowning Pool, Bullet for My Valentine...

Today lunch hour rolled around it was time for my focus bike which would be a solid hour of grueling heart rate intervals.

I was tired and really did not have a heck of a lot of motivation to do it.  Yesterday's tempo run had left my legs a little sluggish, but I got my clothes changed, grabbed the hrm and my ipod and hopped on the bike.

Oh my legs were tired already.  Throughout the 10 minute warm-up I was just not feeling it but as the REV3 countdown continues, I remain steadfast in my commitment to hold true to the training plan, if not for myself, at least for coach!

After the 10 minutes, I cranked up the volume and crushed the pedals as I found the hardest fastest songs on the ipod. HR was climbing into desired zones.  Sweat was everywhere and burning my eyes.  With each interval I was more resolved to get it done and remain tough despite the pain as I rocked out on the bike spinning the pedals with the tempo of the music.

I know if it were not for my music today I would never have got through that workout, so here's to cranking up the volume.

On a sidenote, related to this post, my HS friend, Lyndsey, was pictured yesterday in this NY Times article about Playing Music During Exercise....Clearly I agree with their findings!

Train, train, train!

This past weekend was a nice break from the hot humid summer....  Don't get me wrong, I do love the sunny warm days, I have just been melting a bit!

The weekend before last could best be described with me as a sweaty nasty disgusting mess!  Saturday I had got lucky enough to pull together a last minute group ride and we rode 62 miles with our share of bike issues (2 flats, derailer issues and broke chain...thankfully none mine) and some rain.  I kept having issues with burning eyes as it was so humid I was just having sweat pour down my face and into my eyes!  Yeeeouch! 

Then, Sunday I whinced as I hopped on the bike seat (yes, still dealing with major seat issues and back to back days kill me...another new seat coming).  That Sunday was another 72 mile group ride with some of my BAFF teammies out from Brecksville out to Grafton and back at 20mph+.  I was just melting and rather uncomfortable (seat/back) but was trying my best to suck it up while my eyes burned from more sweat again!  Then around noon, we pulled back into Breckville for what was supposed to be a 13 mile run.  Only now it was SOOOO HAWT and humid!  I switched into my shoes and knew it was going to be a toughie!  Then as usual I headed out too fast trying to keep up with ES (who is just going to have a kick a$$ day at REV3).  We were averaging 7:30 pace and I think all the heat and humidity was just trapped down there in the valley and we were in full sun.  While we were chatting, I could feel the HR drifting uncomfortably high and I was counting the minutes down as to when we would be done with the first 4 miles and I could hit the bathroom.  Wow, I was a dripping mess after the stop and encouraged ES to go on without me as I could just not keep up that pace and did not want to slow him down.  I started back out on the towpath but fizzled fast and cut the run at not even half the scheduled distance....hot, tired and mentally checked out.  I ran /walked back, changed right outside my car not caring who saw what as the bathroom 150 yards away was just too far.  I got in my car and hit the gas station, so excited for cold drinks which included a chocolate milk and fountain diet pepsi over ice....oh the joy!  Later in the day, I got frustrated with myself thinking I know I could have finished the run but mentally I had been too checked out between the heat and my leg anxiety (my leg just has felt borderline with tenderness and I am paranoid about my tibia stress fracture coming back so continue to err on cautious side).

The past week was just more of the normal training regiman...included some swimming, a great tempo, some biking and work of course!  There are way more details I am intentionally leaving out but suffice it to say, I have been incredibly busy and stressed with a few things, that certain other things such as logging the workouts and blogging keep falling by the wayside.  Just trying to stay on top of the workouts and everything else as best I can!

After another long work week, reprieve came in the form of another weekend!  Friday, the husband and I headed up to Sandusky and stayed with some friends, ate some Mexican and had some beers catching up...good times!  Saturday morning came early and we headed over to Sawmill Creek for the official REV3 training day.  Again it was another great turnout of probably over 100 people, with lots of different people than the July date.

It was another whirlwind morning, helping out with CTC responsibilities, heading down to the swim with Leah and Liquid Lifestyles and taking in some pointers.  Water temp was supposedly around 76 so all REV3 people can safely assume we will have no issues with a wetsuit legal swim!  Thank goodness for me!

Then I rushed to meet up with a bunch of BAFF riding buddies to head out onto the REV3 course.  My plan was to ride 100, run 3.  We had a decent sized group of about 15-20 of us for most the first loop.  I was feeling pretty good and was just letting some of the strong guys at the front do the work, knowing most of them were riding 59 miles and I would still have another 41 to go.  This time I actually did the 1.5 mile section in Milan.  Cute town---this will be a great cheering area!  Then it was full speed ahead on 113, the ~12-13mile section of nicely paved road that we always fly down.  I should mention for those of you that want to know more about the bike course that since the July date, much of the course has been chip and sealed.  It will be important to take extra care heading into corners and clearly it seemed as tho the extra rolling resistance of chip and seal slowed things down a bit.  This course is pretty flat for the most part but there are plenty of rollers and false flats that grind on ya a bit.  Also, the roads can only get better as the fresh chip and seal settles in more, but my guess is that I would say about a third of the course is chip and seal (so prepare mentally for that!).  The REV3 gang is doing whatever they can to make it better but it is not all that bad.  For the first 48 miles or so with the larger group we had averaged 22.5 and then at the turn, our now 10 person group became 2. 

The 2 was ES and I.  ES is also training for REV3 full and was my coach's star student last year.  It has been sooo nice to have a few other people doing similiar workouts as me so that we can do them together.  (This weekend I have another 70/14 on tap and  I love that other people will be around....don't see a lot of takers wanting in on that workout!)  Not only that ES, is stronger than me and the local group is packed with lots of other talented guys and one very well rounded female that recently won Cleveland Tri, so it has been good to push myself to keep up with this gang!  I know I would not typically push myself as hard on my own as what I do with them!  As I have heard many times, train with faster people if you want to get faster!

OK back to loop two of the rev3 course....we took our first and only stop at mile 65 in Florence at the gas station.  Mmmm, cold water.  (We missed the stop accidentally in Berlin Hts ~43m and decided we did not need it the second time around (~80m).  I picked ES' mind some about pacing and it started to sprinkle a bit.  Yet, the miles just kind of went by quickly and 4hrs36min later we called it a day with 99.3 miles at a 21.6 avg.  I changed into my running shoes and took off with ES.  He was trying to get done and I was trying to hang on for dear life.  First 2 miles were sub 7 and I said I was taking the last mile easy (which still ended up 7:20 pace) and we wrapped up the 3 mile tempo at 7:07 avg.  The bike had felt so good with a nice 151 HR avg (pretty low aerobic end for me) and then that run just killed me!  I was hot, had to hit RR and was sooo glad to be done!  Then it was time for the fun at the Post Preview Day wrap up at Sawmill where I ate, drank, socialized and watched the giveaways go out!  I did get up and give a brief talk about Trakkers and gave out a bunch of visors they had sent....surprisingly quite a few guys wanted pink ones!

Sunday morning I woke up and drove out the CVNP to meet my gal ET for a 16 mile towpath run.  Planned pace was 7:45-8:15.  I was a little sore from Saturday, yet with company this good I was just lost in conversation and miles effortlessly clicked by.  Actually I had to slow myself down quite a few times to stay in the range and finished right with a 8:02 avg.  This was a fabulous run for ET who is just getting back at her long run training.  Then we headed to Fishers for some refueling and laughs with my HS friend, GT.  It was just one of those super awesome mornings in my book that I felt great, ran comfortably where I wanted to and just had a blast....friends make everything bettter!

So all and all things seem to be coming together.  Monday was swimming, yesterday was a moderate/hard 55 m bike, today was a 8 mi run including 3 at tempo (~6:40), tomorrow will be a focus bike, easy day friday with some swimming and then one more good hard weekend before the main taper.  I am excited and feel strong.  I have been watching the diet a little better and am down a bit on the scale.  I will try to cut a bit more of the BS (beer/fried foods/mexican) out the next couple of weeks....oh I am just not as behaved as I know I should be sometimes!  I have been fine tuning my nutrition and really coming to appreciate the First Endurance products and actually fueling my body more appropriately....now to just keep putting it altogether!

Twilight Trail Run RR

Just did one of my favorite races of the year, the Twilight Trail Run last night! This was my fourth year doing the 8K event! It is for a good cause and just tons of fun!

2007 - Teamed up with MT and we won First Overall Female Team, Time ???
2008- Teamed up with CV and we won Second Overall Female Team, Time 37:05
2009- Teamed up with GP and just short of ranking! Time 38:10
2010- Teamed up with my girl ET and we showed we could have fun (even off our mountain bikes) and took Second Overall Female Team, Time 36:10 (my garmin was just over 5mi and 7:10 pace)

So I showed up pretty early with the husband in tow. It was HOT! Nearly 90 degrees and 70% humidity!

I went out for a two mile warm up with my ladies which included 2 strides and then did 3 more strides in the parking lot with E just before race time. One quick hit to the inhaler to try to keep the asthma at bay and I was ready to go....and completely drenched already!

The course is 8k/4.9 miles, 99% of course on dirt bridle trails, crosses one stream and has one MAJOR & many minor rolling hills. The start is staggered start by age and sex. You can start at 7pm if you are 70+ female and 75+ male or you if you are a 24-34 aged male, you would start at 7:16pm. Everyone else starts in 1-2 minute increments in between. You can ‘jump up’ a stagger by a $5 donation to Cleveland Rape Crisis Center (a very worthy cause). The first runner back to the finish wins the race! There were a number of fast chicks that jumped up a wave.

My partner and I lined up right behind the fast chick in our wave and with the start, we were off. Oh I know we were running too fast...especially for that first 400 or so on the open field as we were with fast BW. We got a little boxed out a couple times on the corners as we had already caught most of the group that started a minute ahead of us. Then there was across the lil stream crossing where ET and I dusted people who were trying to keep their feet dry on the side. I planted my right foot firmly in the middle of the stream where I crossed and I swear my shoe never even got wet. Then it was more passing people and before long it was up the HUGE hill.

My partner, ET was at my side and I felt like I was pushing too hard to stay in step with her. I think she felt I was doing the same thing to her. BW, was still only about 100 yards ahead as we crested the hill. Holy crap, I had totally gassed out up that hill and I tried to back off a tad to recompose myself. Pushing along down the bridal path and thankful to have the hill done, I finally hit mile 1...seriously that was only a mile, I thought. However my garmin had beeped about 100 yards before so I knew it was at least close.

Mile 2 was rolling hills and ET fell off. We were both breathing hard and she warned me, so I put my head down and focused on continuing to catch people and seeing how long I could hold off the fast guys! Again as I crossed mile 2, it did not seem possible that I was only to mile 2. Mile 3 consisted of lots of small rollers, #1, #2 and #3 male all caught me during this mile. Oh if only I had my rope but their pace was much too quick for me. The bridal path was in good shape and surprisingly dry....I really should have just wore my road shoes as I would have been much more comfy, as my trail shoes felt heavy and a bit tight (I have moved up 1/2 a size in the running shoes I purchase over the last yr or so). I was counting down looking forward to the big downhill by Squire's Castle for some reprieve....hang on, I thought! Finally I hit the big downhill and let the feet fly and the arms come out to balance me out. I was flying so fast and working to be a tinnny bit cautious so it was not quite the reprieve I had hoped. I was still tired at the bottom, but thankfully the air seemed a little less thick. Around the castle and passing all water stops without taking any, I was happy to see some CTC cheerleaders! Thanks guys ....it really did pick me up a bit! I missed the mile 4 marker. At 4.3 on my garmin, I checked it, b/c I was wondering where the heck it was.  I was glad that I must have just missed it and was indeed in the final mile. After passing the River Grove driveway, there was some loose gravel on the last small uphill which felt rough and I begged my legs to keep plugging along. I felt spent and was focused on the final field just up ahead. As I hopped out of the woods and ran out into the field and I glanced over to see BB (another fast CTC guy) passing me. I wanted to kick with him but I was whooped and resolved to take my place as there were no ladies close to me. Hit the finish at 36:10 on my watch. My partner ET was not too far behind and I cheered in some other friends, taking pleasure in giving ElizaBeth a hard time of course!

Then it was afterparty time! Pizza and a keg....helllz ya! Then we hit a bar/grill after to complete the super fun night! ET and I ranked 2nd overall female team behind my friends, speedstars EH and NC!

All in all, I was quite pleased with the run. I have not been doing too much running relative to other years and very limited speed work. I had not run an open running race in awhile and I was not sure how I would fare. While my pace was not that fast, in that heat and humidity on that course, it was not too shabby! One of the biggest concerns I had about going long this year was that it might slow me down some. Everyone talks about lots of long slow training and often getting slower. However, I think this was my fastest run on the course yet and have been feeling pretty good about my paces in general so perhaps the hard work and focused pacing on my bikes and runs is working out alright for me! Now if I can just keep my legs (ok specifically my forever worrisome tibia) happy!