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