Friday, July 31, 2009

Early Morning Run

This was today's outside run; then I did another 18 minutes on the elliptical for a 1:10 total.
  • Totals: 52:00; 5.81 miles; 8:54 pace; 688 calories; 161 average HR
  • Lap 1 (to the second corner): 28 min; 3.13 miles; 8:58 pace; 161 HR
  • Lap 2 (to the end): 24 min; 2.68 mi; 8:50 pace; 163 HR
Interesting thing to note: It took me 4:11 to get to the top of the first hill (from the MF park sign).

Even though I asked and Will produced, I did not do day 3. Instead, I met Lisa for lunch, went to WalMart, talked with Nancy, and went to Farkas' to spend some time with Aunt Renee and Grandpa Bob. Tomorrow?

Thursday, July 30, 2009

Parking Lot Progress; Muggy Ride

Here's where I am in my parking lot project:

I'm making progress toward my goal of parking in every available spot! (See May 20's log for my only other log; I don't remember when I started.)

Lunchtime workout today:
  • 10×10 bench press, bar only: I took about 15 seconds rest between each one. Last time, I stood up and took at least 30 second. Around set 4, I wanted to see someone who I could ask to spot me. But then I decided no way; I was going to do this whole thing right and without help. And I did. Oh, that felt so good!
  • 10×10 rebound curl, light bar: Drop bar by pulling hands away quickly; drive back up THROUGH the bar to top. I think I succeeded on this one, but it didn't feel much different than altitude drop curl. Hm. Also, I think maybe I can move from the no-weight light bar to another light bar—like one with weight!
  • 10×10 @ 10 seconds rest lunge on crates: Do all on one leg, then switch legs. I was looking at a clock, so I know I did the 10 seconds rest correctly. I was on the aerobics classes steps propped up with one level beneath each one, which seemed to work well. My knee never touched the ground, but I know I got a deeper stretch on the steps. I tried to really focus on making each one the same or faster/better than the one before.
  • 10×10 @ 5 seconds rest squat with 5-lb plate extended in front at arm's length: The hardest part of this one was holding the 5 pounds. Ah! My arms were seriously shaking. I did the first 2 and my HR spikes, so I took 30 seconds rest. Then I remembered that Will says your heart rate will always level off somewhere, so I did the remaining 8 sets correctly. They weren't as fast as I've done before (with no weight), but they were as fast as I could go and I was really trying to focus on being fast and using my glutes to pull down. I took my HR after the last one and it was somewhere around 180. Nice.
I rode after work and even though I got to the Y at 4:20, I didn't get on my bike until 5:15. First, I had to change my front tire's tube because the tube had a slow leak. Well, I had brought a tube from home so I didn't have to use my spare and put that in to fix it. I seated it, pumped it up, went to get my water bottles so I could fill them, and BANG! Yep, there went my tire. So, I loaded up my bike and drove over to Allanti; I had to buy a new tube and just let the mechanic put it in. He said that if you use the tire removal tools to put your tire back on, you're likely to pinch a hole in the tube that will cause it to flat. Good to know!

Today I was supposed to ride 55 minutes in Z2, 25 minutes in Z4, and 10 minutes in Z2. I really tried to follow that today, and the HRM shows that I was focused on it.
  • Totals: 1:27:54; 26.36 miles; 18.0 mph; 1,571 calories; 151 HR
  • Lap 1 warm up: From MFY to just before Johnson Chapel Road W; 55 minutes; 16.71 miles; 18.2 average; 146 HR
  • Lap 2 anaerobic: From Johnson Chapel Road W to loop around Belle Rive, Granny White, Murray, and back to the stoplight at Belle Rive/Granny White; 25 minutes; 7.64 miles; 18.6 average; 166 HR
  • Lap 3 cool down: back to the Y via Virginia Way; 8 minutes; 2.01 miles; 14.6 average; 150 HR
Although not the fastest ride I have had, this is a very hilly route and it was quite windy today. The weather report currently says winds are at 4 mph and that's going down over the next couple hours, so I'm guessing it was around 8 mph when I was out. Total elevation gain was around 1,300 feet.

Wednesday, July 29, 2009

Crit Race #4

From Race #1: Race + cool down: 21:57, 7.77 miles, 21.2 mph (which means it was over 21.5 avg), 486 cal, 169 HR (197 max!); second place behind Marsha, who I couldn't catch up to in the allotted time--and she only had a few seconds on me...bummer!

From Race #2: Race + cool down: 21:29, 7.89 mi, 176 HR (we averaged 22.3 mph according to the bike before the CD and 22.0 according to the Garmin after the CD); 4th place in a field sprint

From Race #3: Race + cool down: 29:54, 9.91 mi, 158 HR (we averaged 21.8 mph); 3rd by a hair.

Today's Race #4:
  • Multisport totals: I did not run because Grandpa Bob was here and I wanted to watch Luke race. 40:25; 12.62 miles; 731 cal, 158 HR
  • Warm up: 17:41; 4.83 miles; 16.4 mph, 140 HR
  • Race: 20:14; 7.34 mi; 21.8 mph; 175 HR (196 max); 6th place behind Lisa, Olga, Marsha, Beth, and Rachel. At 10:00, I took off with Lisa and hung for a few laps. I couldn't hang on when the rest of the group caught up because then Marsha took off. The 5 of them were then off, I was in the gap, Stephanie and Laura were behind me and caught me with a lap to go, and I won that sprint because Laura led me in.
  • Cool down lap: 2:30; 0.45 mi; 10.8 mph; 160 HR
It turns out that I was riding on a near-flat front tire. My bike did feel a little sluggish, but I just thought I was tired. I looked at the back tire and it looked fine, but I didn't look at the front tire. Not that it would have changed anything, but at least I would have known while I was racing instead of finding out when I got home!

God's Promises

Praise be to God for His amazing promises!
Romans 8:18–39

For I consider that the sufferings of this present time are not worthy to be compared with the glory which shall be revealed in us. For the earnest expectation of the creation eagerly waits for the revealing of the sons of God. For the creation was subjected to futility, not willingly, but because of Him who subjected it in hope; 21 because the creation itself also will be delivered from the bondage of corruption into the glorious liberty of the children of God. For we know that the whole creation groans and labors with birth pangs together until now. Not only that, but we also who have the firstfruits of the Spirit, even we ourselves groan within ourselves, eagerly waiting for the adoption, the redemption of our body. For we were saved in this hope, but hope that is seen is not hope; for why does one still hope for what he sees? But if we hope for what we do not see, we eagerly wait for it with perseverance.

Likewise the Spirit also helps in our weaknesses. For we do not know what we should pray for as we ought, but the Spirit Himself makes intercession for us with groanings which cannot be uttered. Now He who searches the hearts knows what the mind of the Spirit is, because He makes intercession for the saints according to the will of God.

And we know that all things work together for good to those who love God, to those who are the called according to His purpose. For whom He foreknew, He also predestined to be conformed to the image of His Son, that He might be the firstborn among many brethren. Moreover whom He predestined, these He also called; whom He called, these He also justified; and whom He justified, these He also glorified.

What then shall we say to these things? If God is for us, who can be against us? He who did not spare His own Son, but delivered Him up for us all, how shall He not with Him also freely give us all things? Who shall bring a charge against God’s elect? It is God who justifies. Who is he who condemns? It is Christ who died, and furthermore is also risen, who is even at the right hand of God, who also makes intercession for us. Who shall separate us from the love of Christ? Shall tribulation, or distress, or persecution, or famine, or nakedness, or peril, or sword? As it is written:

“For Your sake we are killed all day long;
We are accounted as sheep for the slaughter.”
[Psalm 44:22]

Yet in all these things we are more than conquerors through Him who loved us. For I am persuaded that neither death nor life, nor angels nor principalities nor powers, nor things present nor things to come, nor height nor depth, nor any other created thing, shall be able to separate us from the love of God which is in Christ Jesus our Lord.

Romans 11:3335

Oh, the depth of the riches both of the wisdom and knowledge of God! How unsearchable are His judgments and His ways past finding out!

“For who has known the mind of the LORD?
Or who has become His counselor?”
Isaiah 40:13; Jeremiah 23:18

“Or who has first given to Him
And it shall be repaid to him?”
Job 41:11
God, I give You glory and thank You for Your promises!

Tuesday, July 28, 2009

Run Intervals, ISOs, and Dinner

After this lunch time's 6-6-6 EDI workout, I told Will that my body was feeling so tired. I wasn't expecting much during my post-work run.
  • Lunge w/Russian Lunge with bar on back (I used a 45-lb bar): rest, and visualize recovery after first leg. I said I didn't know how to "visualize recovery"; all I could come up with was sleeping. Will said to think about your blood flowing, your muscles lengthening and relaxing, and your muscle fibers becoming more dense. Actually, he said to use my imagination. Hah! He knows I like black and white and someone telling me what to do so I don't have to think about it.
  • Glute ham: The ISO felt great; the reps, not so much. I didn't feel like I was using my hamstrings at all.
  • Bench press with bar only: Not much to report.
  • Plate front delt raise: 10-lb plate. On this one, the ISO is at the bottom and then you raise the plate to eye height. It's possible I did 10-10-6 EDI on this one.
The last two weeks' run intervals:

  • Totals: 43:03, 593 cals, 5.00 miles, 8:37 pace, 165 HR
  • Warm up: 10 min, 1.10 mi, 9:06 pace, 145 HR
  • Lap 1: 6 min, 0.82 mi, 7:20 pace, 172 HR, 6:06 best pace; Rest 0.18 mi, 160 HR
  • Lap 2: 6 min, 0.80 mi, 7:28 pace, 176 HR, 6:18 best pace; Rest 0.16 mi, 160 HR
  • Lap 3: 6 min, 0.80 mi, 7:30 pace, 179 HR, 5:57 best pace; Rest 0.17 mi, 163 HR
  • Cool down: 9:03, 0.97 mi, 9:21 pace, 173 HR
  • Totals: 1:00:00, 887 cals, 7.44 miles, 8:04 pace, 178 HR
  • Warm up: 10 min, 1.18 mi, 8:31 pace, 156 HR
  • Lap 1: 6 min, 0.90 mi, 6:42 pace, 183 HR, 6:00 best pace; Rest 0.21 mi, 180 HR
  • Lap 2: 6 min, 0.80 mi, 7:28 pace, 183 HR, 6:19 best pace; Rest 0.22 mi, 180 HR
  • Lap 3: 6 min, 0.83 mi, 7:12 pace, 186 HR, 6:21 best pace; Rest 0.21 mi, 180 HR
  • Lap 4: 6 min, 0.83 mi, 7:15 pace, 187 HR, 6:22 best pace; Rest 0.21 mi, 184 HR
  • Cool down: 18 min, 2.06 mi, 8:45 pace, 180 HR
Today: I wanted to beat what I had done last time. Let's see if I succeeded:
  • Totals: 1:00:00, 867 cals, 7.40 miles, 8:20 pace, 168 HR. Nope, didn't succeed. But it was close!
  • Warm up: 10 min, 1.19 mi, 8:25 pace, 138 HR.
  • Lap 1: 6 min, 0.84 miles, 7:08 pace, 174 HR, 5:26 best pace; Rest 0.22 mi, 157 HR
  • Lap 2: 6 min, 0.81 miles, 7:23 pace, 177 HR, 6:20 best pace; Rest 0.20 mi, 166 HR
  • Lap 3: 6 min, 0.80 miles, 7:32 pace, 177 HR, 6:31 best pace; Rest 0.17 mi, 165 HR
  • Lap 4: 6 min, 0.81 miles, 7:23 pace, 181 HR, 5:42 best pace; Rest 0.14 mi, 165 HR
  • Lap 5: 6 min, 0.80 miles, 7:28 pace, 179 HR, 6:31 best pace; Rest 0.12 mi, 160 HR
  • Cool down: 10 min, 1.19 mi, 8:21 pace, 175 HR

The longer MFY loop

OK, so I didn't exactly succeed, but they weren't the junk miles I was expecting, either. Obviously my rest interval distance got shorter and shorter because I was actually trying to recover.

After the run, I met Grandpa Bob, Luke, and Lauren and Cozymels for dinner and 9Fruits for dessert...yum!

Sunday, July 26, 2009

Chattanooga Adventures

Sunday outdoor worship time

Our song leaders for the morning

Downtown Chattanooga location

The buffet...yum!

Barbecue sauce...the Carolina Sweet was my favorite, but the Memphis Original was pretty good, also

My table at Sticky Fingers (Dax, me, Jen, Erick, Kevin, David, Bray Te, and Steven are a few)

The Walnut Street Pedestrian Bridge

The bridge

We got back later than I would have liked, and I did a whole 6 miles on the elliptical before I just had to get home and away from people.

Saturday, July 25, 2009

Fun Times Whitewater Rafting!

I ran bright and early because I had to run, do isos, and then be at the church before 8am for our departure to Ocoee, TN, to whitewater raft.
5.54 mi
minus 3+-min cool down, 8:39 pace
656 cal
6:42 best pace

5 on, 5 off thru 40
  • glute ham
  • plate front delt raise (10-lb plate, which i had to drop for the last 20 seconds of the last 2)
quick squats: 3×30 at 20 seconds rest
quick bench press (light bar): 3×20 at 15 seconds rest

We, all 60 of us, piled into vehicles to make the 3-hour drive up to Ocoee. I rode with Mayne, David, and Dax, none of whom I knew but all of whom I know now. It was great not to have to drive. After stopping at McDonalds in Murfreesboro and Sonic in Cleveland, we arrived at High Country.

The High Country sign

After signing waivers, we had to sit for a little training, and then we headed out onto the Ocoee River for our trip down the river. The trip was a little over an hour and tons of fun.

Sitting around during the training, waiting patiently

We were ready to go!

When we arrived back at home base, I conscripted David to give me a massage. It was so relaxing and felt so good. I could use one every day if I had someone to give me one or the money to afford one.

David H, my masseuse

We had some dinner (hamburgers), and then I headed to bed while most of the others sat around a campfire most of the night.

A few of the grillers (Dax, Scott, and David)

Hungry young adults, getting hamburgers and the fixings for supper

Friday, July 24, 2009

Breakfast Potluck at Work...

The sunrise

Sunrise 2

Sunrise 3

We had a potluck breakfast at work today. Here are some photos. I think we blew 2 fuses.

Delana, Sara, and Lisa getting everything ready

Kelson frying up some eggs, with Delana's omelet-cooking station next to him

This is what I ate/drank during my 2+-h ride and 1-h run: at least 70 oz...that's when you know you're dehydrated before you even start!

I ate some good eggs and toast for breakfast, but it evidently wasn't enough, because I was feeling blah during my workout. Of course, that might have something to do with my arms being crazy sore and my legs being crazy tired. Hopefully tomorrow goes better.

My shoes and HRM, which got me through the riderun even when I didn't want to continue

Today I felt neither fast nor strong. In fact, I felt slow and weak, frustrated, and disappointed. I started out with the wind and was therefore riding slow, slower, and slower still. Then when I turned into the wind I felt like I had nothing left to give. It was 2:02:47, 33.54 miles, 16.4 mph, 1,955 cal, 142 HR.

My run was rough and I don't even want to record it, but it was 22:42, 2.39 miles; 6:41, 0.62 miles; stop at Y for bathroom/water/massage with roller thing; 19:37, 1.69 miles. I did not make the entire hour, unless you count in my stop at the Y. Ouch.

After that, I spent some time at the pool, chatting with Whitney S, one of my neighbors. Hopefully she can get me a deal on a massage at her spa...

Thursday, July 23, 2009

Hill Repeats

Today's fun, hard workout is one I anticipate feeling tomorrow.
  • According to the bike computer: 1:20 total time; 13.4 average; 18 miles total
  • According to the Garmin (which I accidentally stopped just before ascending Lynwood Way for the third time and started just before ascending North Berry's Chapel for the third time: 1:11 total time; 14.2 average; 16.75 miles total; 1,217 calories
    1. Lap: 27:13. This included my departure from my apt and one loop. 6.26 miles. 13.8 average. 43.7 max speed. 155 HR.
    2. Lap: 23:58. This was exactly one loop. 5.42 miles. 13.6 average. 43.3 max speed. 163 HR.
    3. Lap: 16:46. I missed about 8 minutes on this one. 4.23 miles. 15.1 average. 161 HR.
    4. Lap: 3:07. This was from the corner of Lynwood Way and Franklin Road to the end, back to my apartment. 0.86 miles. 16.6 average speed. 144 HR.
After this, I had a quick protein/banana smoothie and headed to the Y for the fun part: 100 altitude drops
  • Push up on knees: I found a few gymnastics mats out of the main room so that no one was watching me and did all 100. I broke them up into chucks of 20 but still did all consecutively without breaks. It took me just over 10 minutes.
  • Curl with light bar: I actually got this one down! I did them fast, moving my arms and trying to keep my legs and lats engaged the entire time. I didn't drop the bar once, and I actually brought my arms back up to the bar rather than letting it fall before I could stop it.
  • Wall squat: I broke these up into chunks of 20, 20, 25, 25, and 10 and rested no more than 30 seconds between chunks. My legs were exhausted from the climbing and I forget to breathe during wall squats.

Wednesday, July 22, 2009

Treadmill and Trainer

Today's crit race was cancelled, so I went to MFY to run on the treadmill.
  • 31:36 total time; 168 HR (187 max)
  • 3.7 mi total
  • Mile 1: 8:55
  • Mile 2: 8:05
  • Mile 3: 7:45
  • Through 3.7: 5:15
  • Cool down: 1:36
Now that was a tempo run!

I had to stop at the grocery store, so I made a mid-workout run to Publix. Then I hit the trainer at home because of the rain.
  • 31:36 total time; 141 HR (163 max)
  • I have no idea how far I rode or how fast, but I did do a few sprints and I clocked my cadence at 98 twice.
Then I went out to read at my favorite spot in the neighborhood.

But instead of reading, I talked to Will, who was trying to reason me out of being disappointed when I don't win. He doesn't like my philosophy of thinking I'm not going to win any race this year but then being happy if I do. Supposedly "disappointed" has a negative connotation. This boy makes me think. And challenges me. And makes me want to know God more. I don't know why or how. When I told him my story about my car, he asked me if I'd tried casting out demons. I hadn't even thought of that. I know that spiritual warfare is continually going on, but it's not something I think about often. I immediately turned to the practical side: that something must be wrong with my car. Although I wasn't thinking that someone or something spiritual could have been causing the problems, it is entirely possible.

Tuesday, July 21, 2009

Run Intervals and a Mix of ISOs

Will would have approved of today's run workout: 1 hour run, with at 10 minutes, 4×6 minutes Z4 @ 2 minutes jog. Here's what I did last week (7-14-09):
  • Totals: 43:03, 593 cals, 5.00 miles, 8:37 pace, 165 HR
  • Warm up: 10 min, 1.10 mi, 9:06 pace, 145 HR
  • Lap 1: 6 min, 0.82 mi, 7:20 pace, 172 HR, 6:06 best pace; Rest 0.18 mi, 160 HR
  • Lap 2: 6 min, 0.80 mi, 7:28 pace, 176 HR, 6:18 best pace; Rest 0.16 mi, 160 HR
  • Lap 3: 6 min, 0.80 mi, 7:30 pace, 179 HR, 5:57 best pace; Rest 0.17 mi, 163 HR
  • Cool down: 9:03, 0.97 mi, 9:21 pace, 173 HR
Today I wanted to go out and run as hard as I could. Will's been encouraging me to do so, to forget about speed and HR, so that's what I was thinking about. Plus I knew that I had reached the 0.80 mark for each interval last week, so I wanted to surpass that.
  • Totals: 1:00:00, 887 cals, 7.44 miles, 8:04 pace, 178 HR
  • Warm up: 10 min, 1.18 mi, 8:31 pace, 156 HR
  • Lap 1: 6 min, 0.90 mi, 6:42 pace, 183 HR, 6:00 best pace; Rest 0.21 mi, 180 HR
  • Lap 2: 6 min, 0.80 mi, 7:28 pace, 183 HR, 6:19 best pace; Rest 0.22 mi, 180 HR
  • Lap 3: 6 min, 0.83 mi, 7:12 pace, 186 HR, 6:21 best pace; Rest 0.21 mi, 180 HR
  • Lap 4: 6 min, 0.83 mi, 7:15 pace, 187 HR, 6:22 best pace; Rest 0.21 mi, 184 HR
  • Cool down: 18 min, 2.06 mi, 8:45 pace, 180 HR
OK, EVERYTHING was faster and farther. Hooray! It felt really good, although I was definitely tired when the final interval came up and I had to push myself to finish strong. It's interesting that my best pace isn't faster but I surpassed my previous distances; that tells me that I was running much more consistently during those 6 minutes rather than surging and slowing and surging and slowing.

Then I went into the Y to do another workout that Will would have approved of. Oh, wait. He made it. I wished he were there to push me and make sure I was doing it right.
  • 5 barbell squats (65 lb) and 50 full-body shudders, emphasizing lats and glutes; repeat both together 5 times: I did the barbell squats with the correct amount of weight, trying to think about using my glutes and hamstrings while keeping good form. I think I succeeded—I was in front of the mirror. Then I went in to the Cardio Cinema where the lights were off and no one could see what I was doing for the shudders. That's where I really wished Will were there. I don't know whether I succeeded here. I was definitely not as taxed as I thought I should have been.
  • 3 bench press (65 lb), 3 bentover row (65 lb), 1 minute scap pull up, 1 minute preacher curl (light bar); repeat all together 5 times: Bench press: check. Bentover row: check (with a 60-lb bar. It was that or 70 and I thought that would be too much). Scap pull up: c (I could only do this on the first set, because every other time someone was using the pull up machine). Preacher curl: check (with a 30-lb bar. I don't know if my light bar and Will's light bar are the same "light").
It felt good. I was ready for supper!

Monday, July 20, 2009

Crazy Yet Reliable Car

Virginia Mountains

HEMTT trucks!

Tennessee hills

The cause of my car trouble

My keys, in the ignition, when I needed them in my hand

Sunday, July 19, 2009

Anthracite Olympic and Jim Thorpe

Age group awards: coal! (We were in mining country, hence the name Anthracite Triathlon)

The swim start (sorta--I had to take this before I walked down there)

Checking out the results...2 of 7 in age, 7 of 30-something in gender, 2:42 total time

Tearing down my transition area

Playing a little football with Jason while we waited for the awards...yes, I do get cold after races

Multisport time: 2:10:49
Multisport distance: 30.41
Average HR: 173
Total calories: 2,468

1:20:35 total bike time (that seems short for the tough course we had to ride!); 24.29 miles; 1,715 cal; 18.1 average speed; 171 average HR (189 max); 42.2 max speed

50:15 total run time; 6.15 miles; 748 cal; 8:12 average pace; 176 average HR (190 max); 4:54 best pace
Miles 1 and 2: 15:30; 7:44 pace
To the turnaround (at the top of the massive hill): 8:28, 9:20 pace
To mile 4 (1.05 mi): 8:47; 8:22 pace
To mile 5: 8:28; 8:23 pace
To finish: 8:42; 7:56 pace

If it's not evident by the paces, the first 2 miles were downhill and the last 2 miles were the "back" of the out and back. Hence the slower pace. Still, I probably should have been going slightly faster overall. After all, it was only a 6-mile run.

Anthracite (PA) Olympic Triathlon
7-19-09; 2:43:26; 2 of 7 (AG); 9 of 40 (females); 61 of 154 (OA)

After the race and awards, we did a little touring around Jim Thorpe, PA. It's like Gatlinburg–it's nice to go there once, but once is about enough unless you'll be hiking or rafting or camping.

Jason lifting Robin...

Robin lifting's pretty obvious which one is stronger!

Asa Packer Mansion

Me and Robin at the train depot

Thursday, July 16, 2009

Still No Time to Swim; Can Pyramid

This is a can pyramid that Matt made at's a big one and it's kinda gross thinking about all the soda that was consumed to create the pyramid.

The worst part is that at least three-fourths of the 64 + 49 + 36 + 25 + 16 + 9 + 4 + 1 = 204 cans came from one person over a span of about 3 weeks. Oh, my.

This morning I went to the Y, hoping to be able to swim but knowing I wouldn't have time. I'm hoping the rest of my workouts will carry me through this weekend, because I don't anticipate a lot of time to ride, run, or swim this weekend.

5 on, 10 off thru 30
  • Lunge R, L: My steps were really good, and I worked really hard at working harder than last time, pulling deeper than last time, and keeping my legs straight (i.e. not bowing my knees in or out).
  • Glute ham: Again, I was really trying to work harder by pulling with my glutes and hams harder than last time. Because if I don't work harder, I won't get better. And if I work harder, I should get better!
  • Push up on knees: I tried to pull as deep as I could with my lats while driving my chest up. Sometimes it seems impossible.
  • Preacher curl: I used a light bar, probably too light or I wasn't using my lats and driving my chest up enough, because I didn't really feel like I was working.

Wednesday, July 15, 2009

Crit Race #3--Can't Get a Win!

The pack all together...the story of the evening

Ugh. They put me down as 3rd place even though I beat Marsha to the line for 2nd. Oh, well; I don't know how to argue that one since they don't have cameras and it really was close.

Starting the sprint in probably not the best position

The finish...a hair is about as close as it was

From Race #1: Race + cool down: 21:57, 7.77 miles, 21.2 mph (which means it was over 21.5 avg), 486 cal, 169 HR (197 max!); second place behind Marsha, who I couldn't catch up to in the allotted time--and she only had a few seconds on me...bummer!

From Race #2: Race + cool down: 21:29, 7.89 mi, 176 HR (we averaged 22.3 mph according to the bike before the CD and 22.0 according to the Garmin after the CD); 4th place in a field sprint

Today's Race #3:
  • Multisport totals: I did not run because I was expecting Nancy to have been there and wasn't prepared. Plus I wanted to get home and get ready, and yet here I am on the computer. 29:54 (but I started the clock well into my warm up); 9.91 miles; 604 cal, 158 HR
  • Warm up: 6:52; 2.03 miles; 17.7 mph, 140 HR
  • Race + cool down: 20:40 + 2:20; 7.50 + 0.38 miles; 21.8 mph; 467 + 16 cal; 165 HR (196 max); third place behind Olga and Marsha. Olga won straight out and I caught Marsha before the line, but the judges said that she got me.
As I said, I didn't run. Tomorrow will be a short swim, ISOs, work, and on the road to Pennsylvania! If I had time to ride, I definitely would. Fortunately my legs didn't feel as exhausted today as I'd expected them to.

Sitting at the back for a lap or two

The two teams with two people...but neither of us could make anything happen

Psalm 45

The word of God is living and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart. I will never doubt this. I cannot read the Word without learning more about God and being convicted, knowing the entire time that the goodness of God leads me to repentance while He loves me and works out the best for my life.

Today I am reading Psalm 45. Lately I've been thinking about how much I'd like to be married, to have someone to discuss things with, to have someone who will willingly give me a massage after races, to have someone know me and love me for who I am. God has indeed wrapped His arms around me--He is faithful even when I am faithless, for He cannot deny Himself. But my heart both sunk and rejoiced when I read today's psalm. Sunk because I would love to have had someone ready it already or to have read it myself to my husband at our wedding, but that has yet to happen. Rejoiced because if God has someone for me, he will be amazing and I will be so thrilled that I waited to get married (I always thought I'd be married right out of college, but that time has definitely come and gone).

For a day in Your courts is better than a thousand. I would rather be a doorkeeper in the house of my God than dwell in the tents of wickedness. For the LORD God is a sun and shield; the LORD will give grace and glory; no good thing will He withhold from those who walk uprightly. Psalm 84:10–11

Psalm 45

For the director of music. To the tune of "Lilies." Of the Sons of Korah. A maskil. A wedding song.

My heart is stirred by a noble theme
as I recite my verses for the king;
my tongue is the pen of a skillful writer.

You are the most excellent of men
and your lips have been anointed with grace,
since God has blessed you forever.
Gird your sword upon your side, O mighty one;
clothe yourself with splendor and majesty.
In your majesty ride forth victoriously
in behalf of truth, humility and righteousness;
let your right hand display awesome deeds.
Let your sharp arrows pierce the hearts of the king's enemies;
let the nations fall beneath your feet.

Your throne, O God, will last for ever and ever;
a scepter of justice will be the scepter of your kingdom.

You love righteousness and hate wickedness;
therefore God, your God, has set you above your companions
by anointing you with the oil of joy.
All your robes are fragrant with myrrh and aloes and cassia;
from palaces adorned with ivory
the music of the strings makes you glad.
Daughters of kings are among your honored women;
at your right hand is the royal bride in gold of Ophir.

Listen, O daughter, consider and give ear:
Forget your people and your father's house.
The king is enthralled by your beauty;
honor him, for he is your lord.
The Daughter of Tyre will come with a gift,
men of wealth will seek your favor.
All glorious is the princess within her chamber;
her gown is interwoven with gold.
In embroidered garments she is led to the king;
her virgin companions follow her
and are brought to you.
They are led in with joy and gladness;
they enter the palace of the king.

Your sons will take the place of your fathers;
you will make them princes throughout the land.
I will perpetuate your memory through all generations;
therefore the nations will praise you for ever and ever.

Tuesday, July 14, 2009

Rest Day Then Running on Bricks for Legs

Yum...I got to satisfy my pizza craving today!

Yesterday was a true rest day. I woke up at 4:40, went to work, did not walk around much at lunch, went grocery shopping after work, stopped and talked to Nancy for a while (I'd been missing going over there and needed some good wisdom conversation), did all my food for a week (and actually made a meal!), and then went to bed. I'd wanted to get into the hot tub for an hour, but I never made it back outside after Nancy's. Oh, well. It felt good to not do anything and I needed the conversation.

Then I slept in this morning and didn't swim, but I ran at lunch (only 43 of the 75 minutes because I don't have 2+ hours for lunch when I'm already working 9+ hours a day. Today's workout was 10 minutes warm up, 3×6 minutes Z4 @ 2 minute jog.
  • Totals: 43:03, 593 cals, 5.00 miles, 8:37 pace, 165 HR
  • Warm up: 10 min, 1.10 mi, 9:06 pace, 145 HR
  • Lap 1: 6 min, 0.82 mi, 7:20 pace, 172 HR, 6:06 best pace; Rest 0.18 mi, 160 HR
  • Lap 2: 6 min, 0.80 mi, 7:28 pace, 176 HR, 6:18 best pace; Rest 0.16 mi, 160 HR
  • Lap 3: 6 min, 0.80 mi, 7:30 pace, 179 HR, 5:57 best pace; Rest 0.17 mi, 163 HR
  • Cool down: 9:03, 0.97 mi, 9:21 pace, 173 HR
After work I stopped at the MFY to do 5 on, 5 off thru 40 (work hard so you can recover...hmmmmm).
  • Glute ham
  • 1-leg squat
  • Push up on knees
  • Crate crunch (which I added)
Then I met Allison and her friends David, Morgan, Brian, and Graham at Mellow Mushroom for a little supper. Now it's time for bed!

The entrance of Franklin's downtown Mellow Mushroom

Mellow Mushroom from the outside

Sunday, July 12, 2009

Riding Part of the IM Course to Recover

On my way home from Allison's (after Panera, church, and lunch with her mom and brothers), I stopped in Louisville to ride 15 miles of the IM bike course and run about 1 mile. Fun times. I felt great on the bike and my right foot, where I normally get blisters, was starting to bother me.

Nothing special to note on the IM course; what I rode was exactly the same as last year--right along the river and flat as anything. I wasn't going to ride hard, but there was some guy on my wheel and I had to show him I could ride. Oh, pride.

  • 44:22
  • 13.43 mi
  • 18.2 avg
  • 850 cal
  • 143 HR
  • 13 min
  • 1.51 mi
  • 8:38 pace
  • 181 cal
  • 156 HR

Saturday, July 11, 2009

Half Ironman Fantastic Results and PR

Swim start...I was wearing a red cap, but this is from last year; this year was wetsuit-legal and MUCH choppier!

I need to write a real race report, but here are a few notes until I have some time to write.
  • Left Allison's at 4:40 without my map, swim cap, and goggles
  • Ate breakfast at 5:20 in the car
  • Swim start at 7:20, I think (not wearing a watch)
  • Swim time: 40:03 (wetsuit-legal, super choppy swim, using Jane's goggles); I never saw a clock (if there was one) and didn't know my final time until I'd finished and gotten my results
  • Run uphill to transition that was included in swim time; would like to see run to T1 added to T1, not swim time
  • Totally closed bike course; flat but windy; out and back
  • Glutes were SUPER tight to start bike (maybe because of the run up to T1?) and then left ham was tight entire ride; I don't know why
  • Rain at mile 40 until the end
  • Bike time: 2:47
  • First and last 1.5 miles of run had been bike course, so I knew what they looked like; out and back course
  • Great volunteers despite the rain
  • Stomach pain after mile 3 because I didn't want to stop until mile 6 even though I knew I should have; drank some Coke, had some Hammer Gel, was all better :-)
  • Ran with Scott for about 2 miles, which was great
  • Run time: 1:57
  • Total time: 5:28 (28-minute PR from last year's Musselman in 5:56)
  • Could get results right after from the tent where they had little receipt printers
  • Good post-race food: Noodles and Co. pasta, tortillas, chips, soda, fruit, cake, etc.; I didn't eat any of it but took it all
  • Had a protein shake within 30 minutes of finishing, then within 2 hours I had 32 oz. of water, 8.25 oz. chocolate milk, a chicken tortilla, and grapes
  • Had 1 Hammer Gel 20 minutes before swim
  • Had 2 Gatorade, 2 waters, 1/2 Luna bar, and 4 electrolytes on the bike
  • Had 2 or 3 Hammer Gels, maybe 6 cups water, maybe 4 Gatorade, maybe 2 Cokes on the run
Got back to Allison's around 3pm; we sat around and watched the Tour, I talked to my parents, she napped, and I finally laid down and put my feet up for 30 minutes around 5:30. We headed back to her house after feeding Scoobey, did the crossword puzzle, and watched Ironman.

Garmin Stats
  • 4:46:36
  • 67.71 mi
  • 163 avg HR
  • 4,884 cal
  • 2:49:47
  • 54.75 mi
  • 19.3 average
  • 3,351 cal
  • 158 HR
  • 1:56:18 + 00:00:30
  • 12.90 mi + 331 ft
  • 9:01 pace
  • 1,562 cal
  • 17 average HR
  • First 3.68 mi: 8:19 pace in 30 min!
One of my goals, besides the PR, was to beat Joel's time from his High Cliff HIM. He said I beat him by 14 minutes, but now he's got something to work toward for his next race!

Friday, July 10, 2009

Run with Allison

We headed out to the Monon Trail in Carmel for a late-morning run. I had to do only 40 minutes, so I turned around at 20:05 while she continued on to complete her 7 miles. When I turned around, we were at mile 2.25. When I arrived back at the start at mile 4.5, I was only 38 minutes. I wish I would have split at the turnaround to have gotten the pace from both legs, but I definitely picked up the pace on the way back wince it was 2:05 faster.
  • Totals: 43:40, 5 mi, 580 cal, 8:45 avg, 166 HR, 5:33 best pace
  • Lap 1: 38:05, 4.49 mi, 8:29 pace
  • Lap 2: 1:55, 0.26 mi, 7:27 pace
  • Lap 3: 3:40, 0.25 mi, 14:36 pace
We had some time just to sit around and chat, and then we went to downtown Muncie for the race expo and pre-race athletes' meeting. There was a good crowd at the meeting, which bodes well for a good field tomorrow.

We had to head back to the house to feed Scoobey, and then Allison indulged me by agreeing to go to Culvers for some frozen custard. It was as good as I remembered! We met her mom and brothers (David and Andy) and David Sneller there, whom I hadn't seem since M&M's wedding last year, so that was fun. Then it was off to bed (asleep by 10:30, which is what I was aiming for, and up at 4:10 because the clock was 10 minutes fast).

Thursday, July 9, 2009


This morning's swim ended up being 20:01 instead of 30 because I needed that extra 10 minutes to pack. That means that I didn't do the 1,500 I was at least hoping to complete, but I did complete 1,150, timing the hundreds. They were all at a very leisurely pace--probably about 65-70% perceived effort.
  • 1:39.90
  • 1:46.98
  • 1:46.98
  • 2:39.50 (here's where the extra 50 came in)
  • 1:43.94
  • 1:43.31
  • 1:43.43
  • 1:45.33
  • 1:44.47
  • 1:43.58
  • 1:43.68
Then I did 5 on, 10 off thru 30, thinking about working harder than the last time I worked out. I want to get faster!
  • Lunge R, L: I really thought about pulling into the deepest position possible.
  • Glute ham: I really thought about pulling with my hamstrings and glutes.
  • Push up on knees: I really thought about keeping my sternum/chest up while pulling into the deepest position possible. I did an extra 20 seconds on this one.

Wednesday, July 8, 2009

Crit Race #2 Brick

A lovely junkyard adds to the view

This week's race was drastically different than last week's.
  1. Double the field: Lisa and Marsha (, Emily and Jennifer (Velo Bella), and Olga (Vanderkitten), Shannon (Vantaggio/Specialized), Beth (MedPlan), and me. We were still missing Alli (MedPlan), Valerie (, and Lisa and Parri (OS), and Roxanne from last week wasn't there either. Potential: at least 13!

    Sitting in at the back...I'm getting better that this

    I'll sit in, but I'll lead, too

  2. Aggressiveness: Everyone wanted to race. We all took turns at the front, Lisa had a lead for a couple laps and we caught her, everyone made moves, and it was fun.

    Coming around toward all the fans

  3. A field sprint to the finish with the following results: Lisa, Olga, Beth, me, Shannon, Marsha. I wanted to win but took off with 1.5 laps to go. I should have waited half a lap, because I couldn't hang on for that long that close to the end--they were all nipping at my heels and breathing down my neck the entire time I was off.
Here are the stats:
  • Multisport totals: 1:07:59, 16.25 miles, 1,051 cal, 160 HR
  • Warm up: 23:30, 6.08 mi, 15.5 mph, 138 HR
  • Race + cool down: 21:29, 7.89 mi, 176 HR (we averaged 22.3 mph according to the bike before the CD and 22.0 according to the Garmin after the CD); 4th place in a field sprint

    The field sprint finish

  • Transition: 22 seconds (that's not really accurate; I had to deal with police officers on horseback and didn't hit the lap button at good times).
  • Run: 22:38, 2.27 mi, 9:57 pace, 168 HR (this was an awful run, although my posture was significantly better than last week; my HR was way too high after the race and I couldn't get it down. I walked a bit during the first 10 minutes and finally found a groove around 13 minutes in. Then I wanted to get back to watch the end of the race after ours but was too late; I should have just finished my 30 minutes.)
Stats from last week:
  • Multisport totals: 1:12:21; 16.4 miles, 1,167 cal, 162 HR
  • Warm up: 19:44; 5.11 miles; 15.5 mph, 134 HR
  • Race + cool down: 21:57, 7.77 miles, 21.2 mph (which means it was over 21.5 avg), 486 cal, 169 HR (197 max!); second place behind Marsha, who I couldn't catch up to in the allotted time--and she only had a few seconds on me...bummer!
  • Transition: 00:47 (that was with Kelly trying to talk to me, but it also meant I wasn't really thinking about what I was doing)
  • Run: 29:52 (out 15:05 to the pole just before Shelby Park, in 14:47!), 3.51 miles, 8:30 pace, 416 cal, 177 HR
Things to work on for the next run: Pick a pace that's faster than you're at. (We decided around 7:25.) Run at that pace for as long as you can, take a little break, and then do it again. That's how you're going to get faster. If you keep running at the same pace, you'll never get faster. If you're running 8:23s but need to be running 6:30s, finding a midpoint is a good starting point. Then you'll get that fast and can work on getting faster again. One problem with endurance athletes is that they get stuck in a rut and don't get faster. You have to go into every workout thinking that you have to work harder than the day before so that you improve.