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

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.

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!