Thursday, February 28, 2013

Strength and Power; Reading List

New reading material!
Thanks to my mom (happy birthday!) and dad for the new reading material. At the rate I read last year, these will take me all year to finish, so I'm hoping to get through them all before I get another Amazon gift card. They haven't all come in yet, but here are the books currently on my "Read in 2013" list:

For the next 4 weeks at Endeavor Performance we are focusing on strength and power. Basically getting better on hills. This is my favorite and least favorite series. Tuesday's workout was GREAT. Surprisingly. I wasn't looking forward to it, but I felt like I rode well (100 times better than last week, so definitely a success). I still have a lot of work to do on these hill-like workouts, though.

Tuesday: worked between 165 and 181 bpm; rested between 135 and 158 bpm; sprinted to 701W

Wednesday I spent a lot of time at the computer and except for doing 58 push ups and a few other little things, my only workout was 40 minutes on the step mill. But it was the cardio that I needed and wanted, so it was a good workout.

Thursday: worked between 165 and 184 bpm; rested between 140 and 161 bpm; sprinted to 696W

What are you currently reading?

What's on your 2013 reading list?

Monday, February 25, 2013

Why I Heart Publix

I went for a quick and pleasant hike at Radnor Lake, went home for dinner, and then went over to Publix for a few things. Bought a bit, saved a lot!

Publix Trip (2-25-13)
Item (Quantity)  
Regular Price 
Sale Price  
Final Price  
Coke 12-
packs (3)
2 x free MQ$0.00
Green Giant
veggies (2)
2 x $1/1 MQs$0.59
Planters PB (2)3.69
2 x $0.80/1 MQ
Skippy PB (2)3.79
2 x $1.25/1 PQ$1.29
Almond Breeze
milk (2)
2 x $0.55/1 MQ
$1/any dairy
PQ (baby)
vitamins (2)
3.79, 3.99
--2 x $2/1 MQ
2 x $3/1 PQ
--$1/any produce
PQ (baby)
Tangerines (4)0.40
Totals: 16 items$54.56$41.09$19.68 in MQs,
$13.89 in PQs
$2.00 Kroger Q
+$3.08 tax
$8.62 total
(saved $45.94,
or 84%)

Basically I paid for the milk and the tax and got the rest for free. These are the best shopping trips!

Saturday, February 23, 2013

First Race: Indoor TT

Saturday race crew: me, Chrysa, Rachel, other
people I don't know, Ashly, more strangers

Tuesday I was scheduled to ride at T's in the morning, so I went, set up my bike, and filled up my water bottles. The class was full, and four of my teammates were there, so all was good. Then I got on the bike. I did not make it past the warm up, which was approximately 22 minutes. I could not continue, and I didn't know why. So I got off, showered, and got to work an hour earlier than I'd expected. In the afternoon, I did a good workout at the CSY and then headed home to ride. I had to prove to myself that I could ride my bike, so I started a 69-minute CD and changed up the work load at the beginning of every song. It wasn't the same workout I was supposed to have, but it was better than no workout at all!

Wednesday I did a couple workouts and then went to Jason's deli for dinner. That is definitely one of my favorite restaurants. All you can eat veggies and salad plus free ice cream? Yum!

After a Thursday morning workout it was back to Todd's for this week's take 2. I honestly did not know how it was going to go, but I did know Will was praying, so that definitely helped me focus. Just making it through and past the warmup was a success. At one point during the first tempo effort (around minute 20 in/ minute 46 total), I hit a wall and Todd lowered my watts a little. I didn't look at what he changed it to, just kept riding and determined to finish that interval. During the 4 minutes of rest, I saw he'd lowered it 20 watts, or ~10%. I asked just before the start of the next interval whether I should keep it there where I knew I could finish or raise it up until I hit a wall. He said go up, so I did. This time is was around minute 19 in when I lowered the watts, but then for the final 5 minutes I went back up to where I had been. And let me tell you, those last 5 minutes hurt! I'm pretty sure I wouldn't have made it through had it not been for Kiki and Catherine's encouragement -- love those girls! My sprint at the end was 726 W, tied for my best yet. Kiki also had her best, as did a couple other people in the class. It's amazing how a hard workout can bring out more than you knew you had!

After class, Kiki, Cath, and I met Kiki's dad and his friend for dinner at P.F. Cheng's. I had never been there before and got what was recommended -- Mongolian Chicken with brown rice. And tons of water. It was very good, and I'd definitely order it again if I went back.

Friday I met Anna for a beautiful walk in Edwin Warmer Park after a good hard workout.

Saturday morning was the first in a Time Trial Series at Endeavor Performance, and I raced with a bunch of other people (pic at the top). Here's my competition, and there were some strong ladies!

The ladies: Rachel, Kailin, Kristie, Jess,
Emma, Chrysa, and Paige

Then I stuck around for the next race:

Michael, Shannon, Catherine, and Josiah

For below, #10a = 5mi stats and #10b = full 10K stats; these were not two different races.

Date Test Number Completion Time Average Watts
February 23, 2013
TT #10a
TT #10b
(6 mi: 16:45)
238 watts
239 watts
January 10, 2013
TT #9b
223 watts
January 8, 2013
TT #9a
213 watts
March 29, 2012
TT #8b
220 watts
March 27, 2012
TT #8a
212 watts
January 26, 2012
TT #7
226 watts
January 24, 2012
TT #6
228 watts
May 4, 2011
TT #5
237 watts
March 3, 2011
TT #4b
202 watts
March 1, 2011
TT #4a
229 watts
January 6, 2011
TT #3b
185 watts
January 4, 2011
TT #3a
217 watts
March 25, 2010
TT #2
223 watts
January 28, 2010
TT #1
208 watts

This was my best TT yet (I looked at the screen at 5 miles and remembered those stats), and I held it for the next 1.2 miles as well. Score! My w/kg for the fill 10K was 3.4; that's better than I thought but not where it needs to be yet. And now I just have to remember what I did for this TT that was more successful than the others. Basically I did the warm up easy without looking at the screen. When we started, I went all out for 4 minutes, geared down for 4, and then went on 2-minute intervals for hard, not-so-hard, hard, etc., until the end. It kept me engaged and focused, and it forced me to work hard. I also helped that Emma caught me at one point and Jess was within reach (her time was 16:20, so that is the time to beat for next time.

And now I'm pretty exhausted!

Sunday we had a team ride that only Todd, Cath, Val, Shelly, Kiki, Jeremy, and I were able to make it to. But it was a great ride. Here is our out-and-back route:

Big East Fork Road is a GREAT road to ride on!

We climbed a little, sprinted a little, attacked a little, and learned a lot. It is always a treat when Todd rides with us, and today was no different.

Monday, February 18, 2013

Publix and Birthday Card

Inside: You couldn't do anything about
it, could you?

This card is for my mom for her birthday. I hope she appreciates it as much as my sisters and I do!

What I paid for. Yep, those are
peanut butter Oreos. YUM!!

What else I got, basically free with Qs

Publix Trip (2-18-13)
Item (Quantity)  
Regular Price 
Sale Price  
Final Price  
Oreos (2)4.19
2 x $1/1 MQ$3.00
EAS bars (2)1.39
--2 x $1/1 PQs$0.78
EAS protein (1)20.99--$3/1 MQ
$3/1 PQ
Hallmark Card (1)2.79----$2.79
Hallmark tissue
paper (1)
2.99--BOGO PQ$0.00
toothpaste (2)
2 x $0.50/1 MQ
noodles (2)
2 x $0.50/1 MQ
Hormel sides (4)3.99
4 x $1/1 MQ$6.00
Naked juice (1)3.992.50$1/1 MQ$1.50
Totals: 16 items$65.84$52.02$14 in MQs,
$7.99 in PQs
+$4.35 tax
$35.38 total
(saved $30.46,
or 46%)

Today was a much-needed rest day, so I walked a couple miles at lunch and then spent the rest of my training time rolling and stretching.

Sunday, February 17, 2013

Valentine's Box

My mom sent me a box for Valentine's day. It had lots of little gifts in it that I had fun opening.

What could be in all those packages?

When I opened it, a few things fell out, the lighted heart being one of them. Since it was lighting up just laying on the floor, I had to open it up first to see what it was. Super fun. Then I opened all the rest, and there was some fun little things in there that I will enjoy.

Everything opened...tasty and fun gifts!

Friday afternoon Kat and I met at PWP for a hike on the red trail. It was beautiful for February and I hadn't spent time with her in a while, so it was super fun.

Saturday morning I headed to the CSY at a time when I thought the movie in the cardio theater would be restarting. I was about 10 minutes early but started on a tready on the wellness floor until one of the workers came and got me to tell me they were restarting Million Dollar Baby. 2 hours, 14 miles, and a chat with Lisa S later, my work there was done. Well, except for a sufficient amount of stretching and rolling. Church with the kiddos was great and we had fewer than last week, but the energy level of pretty much all the kids was super high. I also ended up doing another 6 miles on the TRUE elliptical machine, so I finished with 20 miles for the day.

Sunday morning I happily slept in before the busiest 9:30 service, and later a big group of us went riding. Amanda, Anna, Cali, Kat, Kiki, Parri, Shannon, Valerie, Shawn, Jeremy, Matt, Billy, and I got in 37 cold miles, but thankfully the sun was out for part of the time and we didn't freeze too bad.

Sunday's route - hilly and windy!

Currently I'm sitting here blogging and listening to and watching five 13- and 14-year-olds practice some dance routines for my cousin's birthday celebration. Oh to be a kid again with no school tomorrow!

Thursday, February 14, 2013

Hard Work

Tuesday afternoon's class at Todd's kicked my butt. This was by far the hardest class so far, even though it wasn't much different than last week's classes. What was different, however, was my seat. I was trying a new saddle, and it was fine on Sunday when we rode outside. On the trainer, though, was a completely different story. It was so uncomfortable and annoying that it was all I could think about and by minute 56 I'd decided to get off, get my saddle from my car, and have Todd change them out. It meant 7 minutes off the bike, but it was worth it since the final 30 minutes went so much better. I rode at my normal 230W threshold and sprinted to 714W at the end. We did one 10-minute tempo block and two 25-minute tempo blocks, the final 5 minutes of which reduced me to barely pedaling. Like 80 RPM rather than the prescribed 95-100 RPM. But besides the equipment fix I never got off and never lowered my threshold, so success!

Tuesday morning I did a short but tough workout at home. Monday afternoon was another similar workout. Wednesday was a different, fun workout that I haven't done in a while, and because I actually left on time, I got in the entire workout before work.

Wednesday was great. The morning and afternoon workouts went well (I'd forgotten how much I like the step mill), and then I went over to my teammate Shannon's house for dinner. We chatted a ton about training with power, something I've been having a hard time understanding and appreciating.

Thursday morning was another good workout and then a good swim at lunch. Each hundred was fairly consistent (albeit a little slower than elite level), but I was happy with a slightly longer and good-feeling swim. Todd's class again was brutal. I asked midway through whether it was the same workout as last week's in terms of intensity, and he said yes, the first two blocks (warm up and subthreshold) were the same. I knew then that I was pretty tired and knocked down my watts. Both Tues and Thurs my HR was well above my normal aerobic zone within the first 20 minutes. That meant I was working super hard to achieve the same results and was outside the zone I needed to be training in. With about 20 minutes left, I went from 230W to 200W to keep it in my aerobic zone. So. much. easier. and tolerable. Here's the results of the first 56 minutes from the last four workouts:

2-05-13: 168 bpm (final sprint: 701 W)
2-07-13: 166 bpm, (final sprint: 726 W)
2-12-13: 174 bpm, (final sprint: 714 W)
2-14-13: 176 bpm, (final sprint: 709 W)

This is not trending in the right direction!

Sunday, February 10, 2013

Weekend Shopping Trips

I hit a few sales at both Publix and Kroger this weekend - the best ones were at Publix for sure! Details:

Publix Trip (2-08-13)
Item (Quantity)  
Regular Price 
Sale Price  
Final Price  
Coke Zero
12-packs (3)
2 x free MQ
Green Giant
veggies (6)
2 x $1/3 MQs$3.97
Stouffers Meal (2)5.99
2 x $1.50/1 MQs$4.98
Broccoli (1)2.99----$2.99
Carrots (1)1.89----$1.89
Celery (1)1.891.69--$1.69
Strawberries (2)4.99
Totals: 16 items$57.14$35.50$15.98 in MQs,
$1/$5 Produce
Kroger Q
+$2.59 tax
$21.11 total
(saved $36.03,
or 63%)

Kroger Trips (2-06/08/10-13)
Item (Quantity)  
Regular Price 
Sale Price  
Final Price  
Cookie Cake (1)10.994.99--$4.99
MetRX bar (2)1.99
1 x $2/1 KeQ$1.34
Kroger eggs (1)1.691.25free-product  KQ$0.00
Kroger peanut
butter (1)
2.79--free-product KQ$0.00
Deli cookie (1)2.29----$2.29
Coke 12-pack (1)4.99--free-product MQ$0.00
Deli cookie (1)1.99----$1.99
Meat and cheese
package (1)
Newspaper (2)1.99
Totals: 11 items$37.87$27.01$4.99 in MQs
$6.04 in KQs
+$1.69 tax
$18.67 total
(saved $19.20,
or 51%)

Spent under $40 (39.78) for the week, saved more (55.23 between the two). Success!

Saturday, February 9, 2013

Sunday Rainy Ride

Saturday I got so much stuff done. It was fantastic. I rearranged everything in my living room, including my bookshelves, so I could have a place for all my stuff and the bike rack I put up. Instead of running, I took a super long nap, and although I met Valerie and Catherine in the parking lot, I decided to not ride and instead also sorted through all my papers and such, clearing my desk and kitchen table. At church, Brooks and I had 17 little pre-K kids in our Sunday School class; thankfully Brooks' brother Max was also there and Amy sent in Susan and Mark to help us. With that many kids and that much energy, I couldn't have done it without all the help. Then I headed to Anna and Josh's for dinner and games. We had a blast playing Bezzerwizzer and gave Josh a run for his money when we were a team.

Kat, Kiki, me, Catherine, and AJ

We hit the road early Sunday to try to beat the rain. We didn't succeed, but that was mostly our fault. My plan was to do that first loop until we could tell the rain was coming and then head home. However, I was feeling good and so was Kat, so we decided to go a little farther from home. That meant that when the rain came, we got caught in it. The temps dropped quickly, but we made it home safely and not completely frozen.

Rainy Sunday ride

Later Sunday afternoon I met Aunt Renee, Uncle John, Bennett, and Lauren at Macaroni Grill to celebrate Lauren's birthday. Then I got to drive the Audi sports car. It was only about a 3-minute drive back to my place, but it is a fun little car and was a nice treat.

Early Monday run

Monday I got up early enough to do some quarter-mile sprints before work. It was mostly dry and in the mid-50s, so that meant I could go outside and to the CSY instead of inside at the BFY. Sweet! Then I headed inside to row for a while and that was that.

Thursday, February 7, 2013

February Already?

2013 USAC License - Woohoo!

I cannot believe it is already the end of the first full week of February. Weeks and months definitely go by faster and faster. This week I spent a little time riding my bike at Todd's (a couple good, hard workouts), ran a few miles outside, walked a bunch (it's been beautiful!), spent an afternoon with Anna S, got some free breakfast from Bruegger's Bagels, worked a bunch, wrote some blogs for work, wrote a couple press releases, and more. Add in sleep, eating, and driving and you have my week.

Monday's workouts and run were good. I ran from the BFY up Knox Valley for 1 mile and turned around to run down. And yes, it really is up and down. With the wind blowing at me on the way out and pushing me on the way back, I did mile 1 in 8:28 and mile 2 in 7:41. Some day I'll do multiple repeats of the same just for fun. The workout after this hurt a little bit!

Tuesday I rode at T's in the afternoon, after a good workout in the morning. It was very similar to last week's workouts except that a few minutes were added to each interval (so we were doing 25 instead of 20). Threshold: 230 W. Sprint at the end: 701 W. Average HR for the first 56 minutes of the workout: 168 bpm.

Wednesday morning I did some 30-second sprints on the TRUE elliptical machine. Short as they were, I worked hard and they were a challenge. But I like that machine because I can get in at least a mile more than if I were on a traditional elliptical. Then I met Anna at Edwin Warner and we walked a good 5 miles on the paved paths around there and Ensworth. It started out perfect but ended up quite chilly. It took me a good 45 minutes to warm up.

Thursday morning I did my workout at home before stopping for free breakfast. Thursday afternoon before Inversion I stuck my bike on Todd's CompuTrainer again for the same workout as Tuesday. Only this one felt easier. I must be stronger than I was on Tuesday! It consisted of a 10-minute sub-threshold interval and two 25-minute tempo intervals. Plus a few other little things in there to break up any potential monotony. Threshold: 230 W. Sprint at the end: 726 W (my best yet). Average HR for the first 56 minutes of the workout: 166 bpm.

Publix is typically my grocery store of choice (here are a few shopping trips), but sometimes Kroger has great deals (example, example) and even better coupons. They sent me all of these in the mail, and I was pretty happy :-)

Free peanut butter and free $$ of bars and
peanut butter and produce. It was a good mail day!

And more $$ of Qs! I expect to save
lots of money this weekend!

Monday, February 4, 2013


I needed this true reminder today...we all have a purpose, and though some people's purposes and successes seem greater than others', we work together to fulfill a greater purpose (for me, God's work of sharing Jesus' love; for others, whatever they decide. But let's be honest—we can't do anything alone!)

Unity and Diversity in One Body
1 Corinthians 12:—12––31, NKVJ

For as the body is one and has many members, but all the members of that one body, being many, are one body, so also is Christ. For by one Spirit we were all baptized into one body—whether Jews or Greeks, whether slaves or free—and have all been made to drink into one Spirit. For in fact the body is not one member but many.

If the foot should say, “Because I am not a hand, I am not of the body,” is it therefore not of the body? And if the ear should say, “Because I am not an eye, I am not of the body,” is it therefore not of the body? If the whole body were an eye, where would be the hearing? If the whole were hearing, where would be the smelling? But now God has set the members, each one of them, in the body just as He pleased. And if they were all one member, where would the body be?

But now indeed there are many members, yet one body. And the eye cannot say to the hand, “I have no need of you”; nor again the head to the feet, “I have no need of you.” No, much rather, those members of the body which seem to be weaker are necessary. And those members of the body which we think to be less honorable, on these we bestow greater honor; and our unpresentable parts have greater modesty, but our presentable parts have no need. But God composed the body, having given greater honor to that part which lacks it, that there should be no schism in the body, but that the members should have the same care for one another. And if one member suffers, all the members suffer with it; or if one member is honored, all the members rejoice with it.

Now you are the body of Christ, and members individually. And God has appointed these in the church: first apostles, second prophets, third teachers, after that miracles, then gifts of healings, helps, administrations, varieties of tongues. Are all apostles? Are all prophets? Are all teachers? Are all workers of miracles? Do all have gifts of healings? Do all speak with tongues? Do all interpret? But earnestly desire the best gifts. And yet I show you a more excellent way.

Sunday, February 3, 2013

Chicken Enchilada Casserole

Chicken Enchilada Casserole and the family cookbook

For Christmas a couple years ago, my sister compiled and gave to all of us a cookbook with recipes we contributed. Someone at work mentioned enchiladas this week and I decided I wanted them, so I checked the cookbook and found a recipe from my uncle Ron. Saturday night I made them and remembered why I so rarely cook actual good dinners - it takes me forever! But I had time and wanted to eat, so I was patient and it was worth it!

Recipe from Uncle Ron

In typical Kailin fashion, I substituted where desired (or necessary), using more onions and peppers because I could, a combo of tomatoes and green chilis, good wheat flour, less broth, and more (and 4-cheese Mexican) cheese. Despite all that, the enchiladas tasted great and were worth waiting for.

Before all that, however, I had to get in a little run - 15 miles run to the tune of Groundhog Day and another 2 walked as a cooldown. Longest run since probably my last marathon (August 2009 unless you consider the Rock and Road marathon relay in 2012).

Sunday morning I spent a little time in the MFY pool, met up with my teammates before they rode, and then went on a long walk. It was too nice to be inside but not nice enough to ride outside, and my legs were tired, so walking was my compromise.

Friday, February 1, 2013

Back At It

I spent all last week working on my IT band. Boo! So I haven't run since the 18th (6 miles outside) and the 19th (6 miles on the elliptical). I trained hard last week, though, to try to regain strength where I need it and was feeling good enough Monday to hit the road.

This was my route, from the CSY, and my time was 55:59. The first 3 miles were as close to tempo as I get: 7:47, 7:45, and 7:30; then I ran around Aspen Grove Park, stopped at the bathroom/bubbler, and had crosswalks and stoplights to deal with. All things considered, I'm pretty happy with sub-8s!

Monday afternoon run

Tuesday morning was back at Todd's for the CompuTrainer. As soon as I sat down, I felt the same tug on my knee, despite having spent forever Monday stretching and rolling and having rolled on the foam roller before riding. It worked itself out somehow and didn't bother me too much, but man was this a hard course!

Tuesday afternoon after a good 3-minute ISO workout I came home to find this at my door:

Bike stand
I won it in a giveaway Amy at Who Said Nothing In Life is Free??? had, and I was super excited to get it and put it up. BB was in the car, though, so you'll have to wait for a picture of the stand put together and doing its job.

Wednesday morning I worked out and then, in the afternoon, I did a sprint workout on the elliptical. Thursday morning workout and then ride at T's in the afternoon. Either Thursdays are better for me or afternoons are better or I'm just that much stronger by then, but this workout, although the SAME EXACT workout in terms of course and difficulty, went way better than Tuesday.

Tuesday: HR was 174, I started at 230W and ended at 200W, and I did only 60 minutes of the workout. No sprint.
Thursday: HR was 170, I started at 230W and stayed there, I did the entire 90-minute workout. Sprint watts: 698.
Isaiah 1:16-20
“Wash yourselves, make yourselves clean; put away the evil of your doings from before My eyes. Cease to do evil, learn to do good; seek justice, rebuke the oppressor; defend the fatherless, plead for the widow. 
“Come now, and let us reason together,” says the Lord, “Though your sins are like scarlet, they shall be as white as snow; though they are red like crimson, they shall be as wool. If you are willing and obedient, you shall eat the good of the land; but if you refuse and rebel, you shall be devoured by the sword”; for the mouth of the Lord has spoken.
Friday I woke up to this! Snow makes everything look so much more beautiful and cleaner!

Psalm 51:7-13
Purge me with hyssop, and I shall be clean; wash me, and I shall be whiter than snow.
Make me hear joy and gladness, that the bones You have broken may rejoice.
Hide Your face from my sins, and blot out all my iniquities.
Create in me a clean heart, O God, and renew a steadfast spirit within me.
Do not cast me away from Your presence, and do not take Your Holy Spirit from me.
Restore to me the joy of Your salvation, and uphold me by Your generous Spirit.
Then I will teach transgressors Your ways, and sinners shall be converted to You.