Thursday, October 27, 2011

Website Launch and Birthday Party

We launched our newly redesigned website recently (, so we had a little pizza party at work to celebrate. We also had a few birthdays to celebrate in the office, so Lisa added some cake to the celebration. Yum!

Wednesday, October 26, 2011

Body Pump

No crack—I can see clearly through my windshield and smile!

After my 10×30sec workout tonight, I decided to go to Body Pump. Anna S has been going and said it was a good workout, so I tried it. I'm not sure why I was thinking that I might do OK in that class after the hard workout, but I thought that going in and realized coming out that I'd been quite wrong. The class was hard, and it involved a lot of squatting and lunging and push ups, which I had just done. Nonetheless, I did all the exercises (sets, I think the instructor called them), albeit without weight on some lunges and squats.

I will probably go back—to get in some different workouts and to remember why I appreciate Will and his workouts. This class seemed to have no purpose, so I had a harder time focusing than normal. But unlike with pilates, I'm willing to give this a few more chances.

On another note, I finally got my windshield replaced after months of having a crack from the January snow and February car adventures. Getting car things taken care of is the thing I hate the most about being an adult, which is why I put this off. But I now have a new windshield, and the people at Safelite made me happy when I left!

Tuesday, October 25, 2011

Cool Springs Short Route

It was so nice out today I couldn't pass up the opportunity to ride outside. I'm glad I rode—the weather was perfect, the sunset was amazing, and I had a good ride! Stats: 4-19-114-12-115-31-11. 6-07-11. 7-13-11. 8-09-11. 8-16-11. 10-25-11.

  • Total: 1:47:30, 31.7 miles, 17.7 avg (35.5 max), 160 HR (193 max)
    Total: 1:46:39, 31.9 miles, 17.9 avg (33.9 max), 151 HR (188 max)
    Total: 1:43:14, 30.82 mi, 17.9 avg (34.6 max), 158 HR (191 max)
    Total: 1:46:17, 31.41 mi, 17.7 avg (37.2 max), 140 HR (189 max)
    Total: 1:41:40, 30.72 mi, 18.1 avg (34.6 max), 165 HR (195 max)
    Total: 1:41:21, 30.68 mi, 18.2 avg (35.3 max), 147 HR (186 max)
    Total: 1:44:44, 30.73 mi, 17.6 avg (34.8 max), 147 HR (187 max)
    Total: 1:46:00, 30.49 mi, 17.3 avg (33.2 max), 159 HR (190 max)
  • Warm up: 23:38, 5.9 mi, 15.1 avg, 145 HR
    Warm up: 21:24, 5.9 mi, 16.5 avg, 120 HR
    Warm up + rollout: 28:27, 8.08 mi, 17 avg, 128 HR
    Warm up: 20:13, 5.54 mi, 16.4 avg, 140 HR
    Warm up: 21:29, 5.85 mi, 16.3 avg, 149 HR
    Warm up: 21:15, 5.82 mi, 16.4 avg, 117 HR
    Warm up: 24:44, 5.81 mi, 14.1 avg, 128 HR
    Warm up: 19:44, 5.65 mi, 17.1 avg, 145 HR
  • Rollout: 8:10, 2.33 mi, 17.1 avg, 116 HR
    Rollout +: 9:25, 2.93 mi, 18.6 avg, 146 HR
    Rollout: 7:47, 2.28 mi, 17.5 avg, 135 HR
    Rollout: 7:22, 2.29 mi, 18.7 avg, 128 HR
    Rollout: 7:59, 2.34 mi, 17.5 avg, 161 HR (this was just me, not a group)
  • Ride: 1:05:04, 20.7 mi, 19.1 avg, 169 HR
    Ride: 1:04:09, 20.9 mi, 19.7 avg, 160 HR
    Ride to route split: 17:32, 6.59 mi, 22.5 mph, 178 HR
    Ride to route split: 15:59, 6.55 mil 24.6 mph, 170 HR
    Ride to route split: 14:57, 5.89 mi, 23.6 mph, 185 HR
    Ride to route split: 15:51, 6.56 mi, 24.8 mph, 158 HR
    Ride to route split: 16:31, 6.55 mi, 23.8 mph, 168 HR
    Ride to route split: 19:19, 6.51 mi, 20.2 mph, 177 HR
  • Ride to route finish: 12.05 mi, 41:34, 17.4 avg, 168 HR
    Ride to route finish: 12.01 mi, 41:00, 17.6 avg, 148 HR
    Ride to route finish: 12.08 mi, 40:45, 17.8 avg, 175 HR
    Ride to route finish: 11.98 mi, 41:26, 17.3 avg, 160 HR
    Ride to route finish: 12.08 mi, 40:42, 17.8 avg, 157 HR
    Ride to route finish: 12.03 mi, 42:38, 16.9 avg, 162 HR
  • Cool down: 18:47, 5.1 mi, 16.2 avg, 151 HR
    Cool down: 21:03, 5.1 mi, 14.5 avg, 141 HR
    Cool down: 15:39, 4.1 mi, 15.7 avg, 148 HR
    Cool down: 20:51, 4.98 mi, 14.3 avg, 113 HR
    Cool down: 15:03, 3.97 mi, 15.8 avg, 154 HR
    Cool down: 15:01, 4.04 mi, 16.2 mph, 137 HR
    Cool down: 15:23, 3.99 mi, 15.6 mph, 136 HR
    Cool down: 16:17, 3.98 mi, 14.6 mph, 142 HR

Twice I encountered someone on the road who I rode with. It was nice to have a little company.

Sunday, October 23, 2011

Team Belladium Post-Season Party

Lisa C, Lisa S, Jonell, Val, Shelly, Catherine, Parri (front row)
Me, Cali, Todd, Lee, Kat, Anna (back row)

My workouts this week went OK, but I was exhausted all week. So I wasn’t expecting much from today’s run. Surprisingly, it went better than I thought it would. I realized that it’s good for me to run with my HR monitor/GPS so that when I feel like I’m running super slow, I can just look down and see that I’m not running as slow as I think I am. Then I just tell myself that if I’m running at that speed when I feel terrible, I must be running really fast when I feel good! I did about 5 miles in about 40 minutes, just down and back (south) on Franklin Road.

Friday was a fantastic day. Amy and I got a lot done at work, and then I met Anna at Percy Warner for a hike on a beautiful day. The fall colors made the hike even more beautiful than normal, and the company made it amazing! Saturday, I got up early when it was still cold and met Kat for a nice 2-hour ride. I hadn’t ridden outside in a while and hadn’t seen Kat in longer, so it was wonderful. Saturday night after church, I met all my Team Belladium teammates (and their SOs) and Todd went out to Parri’s house for our post-season party and tables of Parri’s amazing cooking and baking. I got a sweet little gift from Todd (with help from Anna and Val), and here’s what the other ladies got:
  • Anna: a memory-foam seat cover for whichever one of the saddles she decides works for her
  • Cali:Bike Mechanics 101 book (or something similarly titled)
  • Catherine: a Team Belladium redshirt
  • Jonell: pom pons for her cheering role next year
  • Kat: a Climbs Like a Mountain Goat shirt
  • Lee: Pledge wipes for her new bike
  • Lisa C: a homemade voodoo doll
  • Lisa S: goggles and shoelaces for her tris
  • Parri: a cougar
  • Shelly: Icy-Hot to help her warm up for the week-night races she had trouble making it for
  • Val: jump rope

Todd gave me a tiara (half of which really should go to Valerie!) 

We got Todd a few gift certificates (for a massage, for a car detailing, and for Mellow Mushroom) and a trophy for his pizza-eating contest win back at one of our races (can’t remember which one right now).

Sunday, I got up to run, went to Farkas’ for some football, and played softball. My first 2 at-bats, I hit right to Kristin and Tarah, but the rest of them were much better and I actually got on base the rest of the time.

Stats from the ride: 31.27 miles, 2:01:00, 15.5 mph (36.0 max), 160 HR (188 max), 1942’ ascent, 2043’ descent
Stats from the run: 4.93 miles, 41:24, 8:24 pace (5:51 best), 174 HR (190 max), 529’ ascent, 511’ descent

Saturday, October 22, 2011

Demonstration Videos

Will (Iron Will Sports and Fitness) has been kind enough to send me videos to remind me how to do some of these exercises. Here are his latest:

One-leg squat

Scapular pull up

Thursday, October 20, 2011


Today, Aunt Renee, Lauren, and I went to TPAC in Nashville to see Wicked. I had read very little about it and knew only that it had to do with the Wizard of Oz story. Now I know more of the story, and I was very impressed by the acting and musical ability of all the cast members. They performed well, and I enjoyed it immensely. Surprisingly, there were lots of kids at the performance. It is appropriate for kids, but it was at 2pm on a Thursday—when most kids should be in school!

Wednesday, October 19, 2011


In The Waiting
Performed by: Greg Long

The gift nobody longs for, still it comes
And somehow leaves us stronger
When it's gone away

I try and pray for Your will to be done
But I confess it's never fast enough for me

It seems
The hardest part is waiting on You
When what I really want
Is just to see Your hand move

I want a peace beyond my understanding
I want to feel it fall like rain
In the middle of my hurting
I want to feel Your arms as they surround me
And let me know that it's okay
To be here in this place
Resting in the peace that only comes
In the waiting

Time to let it go and just believe
Trusting in what no one else but You can see

Freedom from the fears that close me in
When I can't get beyond where I have been

But then again
The silence doesn't mean that I'm alone
As long as I can hear
That I am still Your own

I want a peace beyond my understanding
I want to feel it fall like rain
In the middle of my hurting
I want to feel Your arms as they surround me
And let me know that it's okay
To be here in this place
Resting in the peace that only comes
In the waiting

In the waiting...

Today's workout was a good one, but I was definitely tired after it! 10×10 seconds, 2 sets: Lunge with RL, GHR to top, squat with stick, push up, pull up, curl, crunch

Tuesday, October 18, 2011

So Far, So Good

My workouts so far this week have been good, which is encouraging after a vacation! Monday: 5 minutes of work, spread throughout the day, lunge, standing ham, wall sit, push up, curl, crunch, pull up. Tuesday: 40-minute hard ride; 5 on, 5 off thru 40, lunge on crates, wall sit, squat with stick, push up, curl, crunch; walk at Radnor Lake (which, although beautiful with all the fall colors, didn't quite come close to the challenge, beauty, and massiveness of Camelback). 

My week at work has been different than normal, with more meetings than I normally have in a month and it's only two days into the week!

Saturday, October 15, 2011

The End of the Vacation

This year's Hawaii vacation was so much fun. I enjoyed all of it: The pre-race, race, and post-race stuff (check-in, expos, body marking, aid stations, watching and cheering, riding on the course, being at the finish, the awards banquet, the mahalo banquet, all the triathletes all around, etc.); spending time with the family, swimming, snorkeling, stand-up paddle boarding, kayaking, running, eating, running with the sunrise and sunset, visiting the City of Refuge park, and more. And, on my way home, I made a quick stop in Phoenix to break up the travel a little. It meant that I missed an entire night's sleep and finally got home way later than I would have had I just flown straight home, but it was definitely worth it. Will and I had breakfast and then climbed all the way to the top of Camelback Mountain. It was absolutely amazing. The views are stunning, the climb was equally challenging and fun, there were tons of people climbing up and down, and the day was perfect. It took a while because we had to add extra time when we couldn't park in the normal parking lot, but again, it was totally worth it. Here are a couple views from the top. The first is a better picture, but the second shows the city in the background better.

Sunday, October 9, 2011

Ironman World Championships 2011

Pro swim start

Dad finishing the swim

Dad starting the run

Mom, Allison, and me waiting for Dad while he was on the bike

Dad finished!

This day was fabulous. First, Dad finished. Then, besides it being hot but cloudy, we enjoyed tracking (and possibly stalking) the pros, cheering Dad on, and more. Allie had her iPad with her, so we always know what was going on, even when we couldn't see them. Though we saw them a lot. Mom and I were on the pier during the swim, so we knew who came out of the water together and started the ride together. Then we read updates about what they were doing on the bike. Then we saw them come back into town on the bike while we were waiting at mile 11 of the run. More tracking, more waiting, then we saw the helicopter(s) and finally saw the runners as they went past. it was amazing to see Chrissie come from many minutes down to win the women's race and Craig Alexander to put together a solid race to win the men's race. Chrissie is very inspirational--she is in it to win it, and she proved that. She might not (and doesn't) have the fastest swim, the fastest bike, or the fastest run, but she puts together the fastest, most solid race to win it all. Amazing.

After Allie and I finished at our aid station, we went down to get some food and wait for Dad to come in off the bike. We then went to watch him at a couple places on the run, and after he passed us around mile 9, we went to take care of his bike and transition bags. Then, because I had a bike, I found him out on the run course and rode next to him on the dark, lonely Queen K highway from around mile 12 to mile16. From miles 16 through 20, they run through the Energy Lab and only athletes are allowed. After he came out, I stayed with him most of the way through mile 25 before hustling to the finish line. We all watched him finish, I took care of the bike, Dad got some food, we waited for him to talk to some friends and get a massage, and we finally headed home. It was a long day, but so much fun!

I so want to do this race. I don't know when, but I will do it sometime, hopefully soon.

Friday, October 7, 2011

Hawaii Ironman Pre-race

We've been busy in Kona doing some pre-race stuff, and it's been fun with my cousin Allison because she knows all the pros and all the places to be. We've seen tons of athletes, and I love being around all of them. Every time I come here I get to wanting to do this race eventually. It will have to wait another year or so, but it's still staying high on my list.

This was my view after Dad was done going through transition

Me, Meg (Mom and Dad's friend), and Dad after dinner, in front of the King Kam Hotel

Mom and Dad in their Cliffhanger t-shirts

I haven't done too many workouts since Wednesday (when I ran and did 5×1 min wall sits at an airport: yesterday Allie and I ran, rode, and swam 20 min each with Dad. Today I ran 1.5 miles and then hitch-hiked the rest of the way to my destination. Tomorrow we'll be on our feet all day having fun--I'm thinking about wearing my Garmin to see how far I go total. Having fun, loving life!

Monday, October 3, 2011

Dialect Surveys

Language in general fascinates me. It's continually changing, yet we can understand what was written and spoken in decades, centuries, and millenia past. Somehow, I came across this site, which shows the results of a dialect survey conducted in the US. The information therein says a lot about how we speak in different parts of the country and why we might at times misunderstand what another English speaker is trying to say even though they're speaking our language. Yet we are also able to resolve those misunderstandings through our mutual language. Here are a few of my favorites:

Tennessee responses
Wisconsin responses

I took a little run today to see Kat and drop off something for her—I was motivated to get moving after meeting with Andrea and Heather, two of my teammates for the Ragnar Relay. I had so much (exhausting) fun doing this last year (blog, video) that I decided to do it again this year. Go Team The Village People!

Sunday, October 2, 2011

Long Run

My Sunday morning activity

I cannot believe that it is October already. Even without any races, September flew by with as much speed as the previous months. October started well, with a long run. I’ve been running around 3 or 4 miles at a time 2 to 4 times per week. After a great couple workouts and being at the half marathon for inspiration, I decided to run long on Saturday morning—11 miles, or basically triple what I’d been running. I did this on a treadmill at the MFY so that I could keep a fairly steady pace. It wasn’t fast by my normal half marathon time, but the second half was slightly faster than the first, so I did keep increasing the pace. If I could have kept up that pace, though, I would’ve PR-ed a marathon. I can’t remember much else of what I did, but I do know I rested a bit afterward!

Sunday morning, I met Anna S for a loosen-up/shake-out swim; she’d done body pump after a long hiatus, and I was feeling the long run. It felt great, and I always love seeing her. We also played (and won) a couple softball games today. I don’t know why, but it still takes me a couple at-bats to adjust to the slow-pitch pitches. Today was no different, but I did have a couple decent hits throughout the afternoon.

Friday was a quick swim that felt great and 6-6-6 EDI, of which I did only one set.