Birthday Training Day

Linsey's Birthday Training Day:

1 hour ride
40 minute run
1 hour ride
30 minute run
1 hour ride
20 minute run
1 hour ride
10 minute run

This is what I want to do, but it won't happen since I'm at my sister's. We'll do something fun and family-oriented instead.

Sunday's Run

Birthday Breakfast and Drive

Today I rode a little. It was about an hour. Then I did some isos (10-10-10 EDI). All that before heading to Farkases' for breakfast and hitting the road for PA. 800 miles, 12 hours, 2 stops (10 minutes at 350 miles, 15 minutes at 520 miles), 29 mpg.

Friday

Today's quick swim was in the AM, recovery ride was in the early afternoon, and isos (10-10-10 EDI, a few) were then also. Then it was home to pack, receive a birthday gift from Nancy, find a few deals at Kohl's, then sleep.

Run with the Sunrise

This morning's run was short and slow. It was supposed to have been 44 minutes, with 4×3min@3min VO₂ max efforts. I did only 2 and managed 26 minutes due to a late start. We'll see how this afternoon looks and whether I can make up the missed time.

• 26 min, 3 mi, 8:40 pace (6:18 best), 350 cal, 157 HR (192 max)
  
• Warm up: 7:21, 0.77 mi, 9:34 pace, 140 HR
• Lap 1: 3 min, 0.40 mi, 7:33 pace, 174 HR; 0.29 mi, 10:28 pace, 150 HR
• Lap 2: 3 min, 0.43 mi, 7:02 pace, 173 HR; 0.30 mi, 10:02 pace, 155 HR
• Cool down: 6:39, 0.83 mi

The afternoon ride was awesome. 1:30, with 7×3@3min VO₂ max efforts after a warm up and cool down. I headed out from MFY.

• 1:27:20, 28.41 miles, 19.5 avg (35.3 max), 1,819 cal, 156 HR (181 max)
• Warm up: 23:38, 6.57 mi, 19.2 avg, 143 HR
• Interval 1: 1.26 mi, 25.3 avg, 163 HR; 1.01 mi, 20.3 avg, 160 HR
• 1.11 mi, 22.1 avg, 165 HR; 0.94 mi, 18.7 avg, 167 HR
• 1.17 mi, 23.4 avg, 170 HR; 1.03 mi, 20.7 avg, 157 HR
• 0.92 mi, 18.4 avg, 170 HR; 0.91 mi, 18.1 avg, 154 HR
• 1.08 mi, 21.7 avg, 168 HR; 0.94 mi, 18.8 avg, 157 HR
• 0.92 mi, 18.3 avg, 170 HR; 0.89 mi, 17.9 avg, 164 HR
• 1.31 mi, 26.2 avg, 162 HR; 0.82 mi, 16.3 avg, 160 HR
• Cool down: 21:42, 6.52 mi, 18.0 avg, 158 HR

Then I did a few isos (I'm having trouble getting them all done, but I had to get in the gym and stretch out some after the ride—my shoulders and neck were super tense!): 5 on, 5 off thru about 20, scap pull up, curl (15lb), 1-leg squat, and standing ham. Supper was at McAlisters Deli because I had a coupon.

Tough Run

I really had to force myself to run well today, but I think I succeeded. I did exactly the same route as last week, the paths at the DHY. The only difference today was that I could actually go down by the river where the path had previously been caked in mud. I don't have my Garmin with me right now, so this is what I remember of the 52-min w/32-min tempo run (last week):

• 50:32, 6 miles, 8:25 pace (5:22 best), 716 cal, 170 HR (186 max); 48:38, 6 mi, 8:07 pace (5:06 best), 719 cal, 175 HR (186 max)
• Warm up (from Y to fork in the path): 9:07, 1.05 mi, 8:41, 164 HR; 8:50, 1.06 mi, 8:22, 155 HR
• Out and back 1 (R to Percy Priest dam): 24 min, 3 mi, 8:04, 170 HR; 23:08, 3 mi, 7:43, 179 HR
• Out and back 2 (L to up hill, 2^nd poll down hill): 8:30 (4:30 out [it's 0.21 up the front side of the hill], 0.52 mi, 178 HR; 4:01 back [it's 0.17 up the back side of the hill], 0.51 mi, 179 HR; 7:53, 0.95 mi, 8:16, 181 HR
• Cool down (from fork in the path to Y): 8:52, 0.95 mi, 9:20, 173 HR; 8:46, 1 mi, 8:46, 180 HR

After work, I headed to Titan's Stadium for the first of the NashvilleCyclist.com criterium series races. It was so much fun to watch. Team Belladium had 6 riders out there, NashvilleCyclist had 5 riders, and 2 riders were unattached. There were a couple attacks at the beginning, but eventually Parri attacked and took Lisa S and Rachel with her. They stayed off the front the rest of the race and looked super strong. Lisa's goal was to win, and win she did! All the ladies did well, and even though I have nothing to do with their development, I was very proud and excited to be there to watch Team B dominate.

I'm eager to watch the series unfold. The races will have fun dynamics since there are two large teams with strong women and a few other unattached or solo women who will keep everyone on their toes. My money's on Lisa S, but we'll see what happens at the end!

Amazing rainbow (see to the East while leaving Titan's Stadium)--two in as many days, and evidently I missed an even more amazing one because I was at Publix and not at home.

After the race I stopped at Publix. There are some good sales this week and I won't be around during the weekend, so to take advantage of the penny item (donated right back to the store's flood relief bin), I stopped in without a plan and without even having looked at the paper ad. It's days like today that I'm so thankful for all the hard work Michelle at IHeartPublix puts in to let us know what deals are out there!

Saved a lot of money! (The lunchtime Kroger run was for the coconut water that Valerie recommended—I will try it during next week's training to decide whether it will be enough to fuel me and won't make me sick during races.)

Paid $23.26 for all this

Breakdown (two transactions):

• Chocolate almond milk (2.53, on sale for 2.23, –$1MQ): 1.23
• Coppertone sunscreen (8.49, on sale for 6.99, –$2PQ, –$2MQ): 2.99
• Lloyds beef BBQ ×2 (10.98, BOGO 5.49, –$1×2MQ): 3.49
• Simply Go-Gurt (2.79, BOGO 1.40, –$1.10MQ): 0.30
• Turkey Pepperoni ×2 (7.38, –$0.55×2MQ): 6.28
• Chobani yogurt ×3 (3.99, on sale for 3, –$1[B2G1MQ]): 2.00
• Clif Builders bars ×2 (3.18, –$1WholeFoodsQ): 2.18
• EAS Myoplex bars ×2 (4.98, –$3PQ): 1.98
• Dole fruit cups (not pictured) ×2 (5.06, –$5.04PQ): 0.02
  
• Full price: 49.38
  
• Paid: 20.47 (+ tax)
• Percentage saved: 59%

Probably not the best percentage saved, but I got some meat, sunscreen, and some good bars. I realized during last Sunday's race that I really like the chocolate mint EAS bars. Though they melt quickly and are messy, they filled me up and tasted good, so they will be a staple for my races for as long as I have them. Since Publix has store Qs out for them, I thought I'd get some more. Might have to make another trip there before this weekend to continue taking advantage of the deal.

Riding with the Fast Boys

Today I decided to join the Harpeth Bike Club for their Cool Springs ride. I wasn't able to ride my 1:50 with 36-min tempo ride earlier, so this was the next best option. Well, I'd pretty much planned to go anyway since I needed to get out an ride with people who would push me. Valerie and Lee were there, and we were the only 3 females (except that we found out afterward that Jonell had ridden too)—that only meant that we had to prove ourselves with the boys! Lee took on that role and rocked the entire ride, making it up every hill first. Valerie was amazing too, climbing super well and taking a pull or two at the front. I took a few short pulls and hung on.

This is anything but a flat course. Gosey Hill, around mile 11, is brutal because it's just a consistent climb leading up to it and then a tough grade to finish on. It's rewarding, though, because there's a great, long downhill on the other side (with a stop sign, unfortunately). It didn't take long for the break to happen. Lee had just warned me that it was about to get real fast when her husband and a few others took off. It was uphill, and I couldn't jump on fast enough. Three ended up off, and the rest of us got pretty spread out. We worked hard but couldn't catch them. However, we could see them in front of us the entire time. Finally we caught them, likely because they were stopped for traffic at a stop sign. David said later tho that this was probably the hardest he's ridden in a while, so that was very encouraging. We might not have caught them had they not had to stop, but neither did we ever lose them; we were riding hard the entire time!

One guy almost went down but somehow stayed up and didn't cause anyone else to fall, though I did hit his wheel while he was sliding. A couple of the other guys who we know ride a lot were kinda sketchy last night—not sure what that was all about, but we all ended in one piece and I was glad!

• 1:12 total time, 24.8 miles, 21 mph avg (38.6 max), 1,560 cal, 165 HR (193 max)

I also did a few isos throughout the day (and went to CSY before the ride), doing at least 5 on, 5 off thru 20 (sometimes 30, sometimes 40) for wall squat, squat, lunge, glute ham, curl, and push up. Not the thru 60 that was on the list, but there's always next time to add those additional 3 minutes to each exercise (I am having trouble finding the time for everything this week).

Memphis in May Olympic

Not the results I was looking for, but I definitely raced well, did well, felt good, and am happy. I really tried to pus my pace on the bike and tried for the fastest bike split in my AG. I ended up 18. Two unforeseen circumstances lengthened my time slightly:

1. Around mile 10, my Garmin fell off my bike. If you've been reading this for any length of time you know I heavily rely on that watch for all my stats. It's a fabulous tool. I couldn't let it be lost, so I turned around to pick it back up. The 3 people I'd just passed passed me, but I turned around and passed them back again!
2. Around mile 19 or 20, a fire truck and an ambulance with their lights on were coming toward me (in the opposite lane, of course). Thought #1: What do I do on a bike?? Thought #2: Maybe they'll keep going and I won't have to worry. Realization #1: They were turning into the parking lot I was nearing. Action #1: Slow down, basically stop, to let them into the parking lot. Realization #2: Someone's bike was down, I didn't see the athlete, and I hoped they were OK. Then I continued.

Those 2 events likely added at least a minute to my time. If I'd have been at 1:06:30 instead of my 1:07:48, I would have been ranked 15th of the 56 in my AG (69 were preregistered). If I'd have finished in 59 minutes, I would have been first. Still, after having to slow down like I did, I was less than 8 minutes off the fastest bike split.

The run wasn't nearly as good. I gave so much on the bike that I felt like I didn't have much on the run. I finished under 60 minutes; that's nothing special. In fact, it's probably my slowest 10K yet. But I finished. I ended up 25 of 56 in my age group, and 95 of 339 female finishers. There were 731 male finishers, which means 1,119 total finishers (395 of 1,119 if my calculations are correct).

For the amateur challenge, where they paid out the top 15 age groupers, I was 23rd of 40 entrants. Again, not where I wanted to be, but I don't regret the way I raced either today or yesterday. I came out to crush the bike, and I felt like I did my best on both days. I raced, was competitive, enjoyed it, and overall am very pleased.

1. Swim rank, time: 31 25:59
2. T1: 1:40
   
3. Bike rank, time, pace: 18 1:07:48 20.8
4. T2: 1:24
   
5. Run rank, time, pace: 28 59:09 9:32
6. Finish time: 2:35:57

Sometimes I wish I were still in the 20–24 AG—there were only 6 entrants, and I would have placed second with my time!

Memphis in May Sprint

Today's race was a good one. I went out with the intention of giving everything I had on the bike, and that's exactly what I did. I'm pretty happy with my 1:09:55 finish, too. That was good enough for 8 of 20 in my age group, 24 of 120 females, and 102 of 350 overall. If only I could have picked up the pace on the second mile of the run.

Hopefully I'll have even better results to post tomorrow. Who know that this age group I'm in would be so competitive! There are 69 preregistered in my AG tomorrow, and the 7 who beat me today are in it tomorrow, too. So now I know who I'll have to beat, and I'll actually start with them (at the very end of the line) so I'll know where they are. They didn't have me registered for today's race and gave me a random number. It put me up with the 30-34 women, meaning I started at 162 instead of 315 or something. Way better to have lots behind and a few in front. Tomorrow's goal: have the fastest bike split of the women in my AG. Today I was at 35:16, 5^th fastest in AG, and 1:16 behind the girl who won. Definitely doable for tomorrow's race.

A few notes from today:

• The run was a cross-country course. Big surprise to everyone.
• My swim was OK for me.
• I went all out on the bike. I knew it would be fast, and it was.
• I did not drink enough—only half of my bottle of water on the ride and about 4oz Gatorade 2 miles into the *run; now I have a headache.
• I got in the water to swim a very little bit before the race started. That actually felt good.
• The wet suit stayed dry because the water temp was so close to 78* that I didn't want to have to deal with it in transition. I don't think it hurt me any.
• My time was 10 minutes behind the woman who won (59 minutes) and 7:24 behind the girl who won my AG.
• I met O.J., a guy from Nashville, in transition because I'd set my bike up next to his. Small world.
  

Softball is on TV and has been so much fun to watch! I only wish I didn't have to be inside to enjoy it.

(*Not tagged as a 5K because the run was short.)

Speed Bursts

This morning's 36-minute run had, at 10 minutes in, 16×30@30sec VO₂ max bursts. Basically sprints with very little recovery. I didn't make it quite 36 before I arrived at my destination, but I did all 16. Let's see what they looked like:

• 34:05, 4 mi, 8:31 pace (4:57 best), 477 cal, 168 HR (201 max)
  
• Warm up: 10 min, 1.04 mi, 142 HR

1. 406 ft, 6:32 (6:07 best), 164 HR; 265 ft, 164 HR
2. 374 ft, 7:04 (6:43 best), 166 HR; 259 ft, 166 HR
3. 385 ft, 6:53 (6:31 best), 181 HR; 292 ft, 177 HR
4. 385 ft, 6:49 (6:24 best), 180 HR; 268 ft, 181 HR
5. 373 ft, 7:07 (6:46 best), 179 HR; 276 ft, 180 HR
6. 371 ft, 7:07 (6:54 best), 186 HR; 268 ft, 181 HR
7. 358 ft, 7:26 (7:04 best), 188 HR; 245 ft, 184 HR
8. 398 ft, 6:40 (6:09 best), 182 HR; 290 ft, 180 HR
9. 387 ft, 6:48 (6:33 best), 176 HR; 284 ft, 180 HR
10. 379 ft, 6:58 (6:39 best), 185 HR; 288 ft, 181 HR
11. 372 ft, 7:04 (6:52 best), 174 HR; 268 ft, 176 HR
12. 398 ft, 6:41 (5:58 best), 181 HR; 287 ft, 181 HR
13. 436 ft, 6:05 (4:57 best), 182 HR; 314 ft, 180 HR
14. 386 ft, 6:52 (6:15 best), 182 HR; 306 ft, 176 HR
15. 384 ft, 6:52 (6:09 best), 181 HR; 268 ft, 194 HR
16. 377 ft, 7:01 (6:23 best), 195 HR; 277 ft, 189 HR

• Cool down: 8:04, 0.95 miles 8:28 pace (7:23 best), 181 HR
  

The run had to be done early (like with the sunrise so that I could finish everything else that I needed to today. And I did the wrong workout. Oh, well. I still felt great! I almost would have done the wrong bike ride, too, but thankfully I checked my schedule again. On tap for the afternoon: 1:25 ride, 6×3@3min VO₂ max bursts or 1h ride, recovery intensity.

The sunrise was amazing. I wish I'd had my camera, tho it can never catch what my eye can see.

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?"
"Or who has first given to Him
And it shall be repaid to him?"

For of Him and through Him and to Him are all things, to whom be glory forever. Amen.

I headed out after work for a quick ride. It turned into a long-hill-climb/ride-fast-for-a-bit/recover ride. I felt great. And then started getting rained on so it was a little shorter than prescribed.

After the ride it was time to bake (puppy chow) and pack. Off to Memphis tomorrow for a few races!

Paths at the Donelson Y

I finally got a chance to run the paths behind the Donelson Y. Although mostly clear, There were a few parts that still have evidence of the flood. One place about half a mile in had mini sinkholes that were unavoidable but passable. On my way back in from the dam, I tried to go down a little hill where the path runs right next to the river. Though I don't think it was still flooded, it was a mess and I made it 10 feet before turning around and taking the high path. Out the other way, I saw more of the river than I've ever seen there, and it had a pretty strong current since they were letting a lot more water than normal over the dam, but it was clear (and hilly!)

As far as threshold goes, this was definitely an HR threshold run (50 min, with 30 min at threshold). Probably not speed threshold, but a good run nonetheless.

• 48:38, 6 miles, 8:07 pace (5:06 max), 719 cal, 175 HR (186 max)
• Warm up (from Y to fork in the path): 8:50, 1.06 miles, 8:22 pace, 155 HR
• Out and back 1 (R to Percy Priest dam): 23:08, 3 miles, 7:43 pace, 179 HR
• Out and back 2 (L to up hill, 2^nd poll down hill): 7:53, 0.95 miles, 8:16 pace, 181 HR
• Cool down (from fork in the path to Y): 8:46, 1 mile, 8:46 pace, 180 HR
  

CompuTrainer Class: Best Ride Yet!

Though similar to last week's ride, today's was slightly different: There were no smokestacks at the end. That meant that something had to change at the factory, so Todd added another building. After the warm up, we had the following:

• A factory (3 minutes at 92%, 1 minute at 100%, 4 minutes at 92%, 1 minute at 100%, 3 minutes at 92%)
• A penthouse (4 minutes at 92%, 4 minutes at 100%, 4 minutes at 92%)
  
• A factory
• A penthouse.

Last week I had a great ride physically but nearly fell apart mentally. This week I stayed together physically and mentally and put together a fantastic ride.

At the 1-h mark on the computer, I'd already done 24.75 miles—definitely one of my highest averages to date. I know having worked on my attitude over the weekend and remembering every morning that it is God who gives me strength helped this morning. And something else helped: I took Tuesday's class instead of Thursday's class and was in the class with Parri, Cali, and Jonell. I had people to race against, people to compete with, strong women to push me. It worked.

I did hit a wall at 5 minutes into the last 12-minute interval; I rode into the wall for a minute, and for 2 minutes I lowered my watts from 212 to 187. When we went down from 100% to 92% for the last 4 minutes, I raised the watts again. I didn't want to have to lower them, but I couldn't keep my cadence up and really wanted to finish strong. I felt great, loved every minute of being on the bike (a huge improvement over last week), and am definitely ready for this weekend's races!

I managed 31+ miles, burned about 860 calories, rode for 1:36 (1:20 and mileage were computed; extra mileage and time weren't), 153 HR (184 max), and had fun. I didn't quite make the 1:45 required (2×18min@10min threshold), but I'd say this equals if not surpasses that!

3×30sec heavy isos rounded out the workouts for the day:

• Lunge, 45-lb bar + 15lb on each side (+20lb from last time!)
  
• Glute ham from 60*, 25-lb plate (really had to focus on glutes rather than lower back)
• Glute ham from bottom
• Standing ham, 25-lb plate
• Push up, 25-lb plate
• Curl, 15-lb dumbbells (not my max)
• Scap pull up, no weight
• Crate crunch, 25-lb plate

A little chat with Clint and another guy (who of course wanted to know what I was doing during the pull up), off to Mexicali Grill with Lisa, York, Larry, and 2 other guys whose names I have forgotten, a great talk with Will (who gave me an excellent idea for another goal—it's one that will challenge me every day and throughout the entire season and one that I can attain), a quick chat with Anna, and to bed super late for me. Well worth missing a little sleep!

Tennis

Delana and I played a little tennis at lunch today. I got a good 1.15 miles in during the 32 minutes we played, 108 calories, 122 HR (154 max). Since I'm trying to work on my competitive attitude, I aimed to get the most shots I could after the first bounce. We never keep score, it's always fun, and I enjoy it. But I needed something today to challenge me, and that's what I figured would work for today. It did. It was still fun, but I had to work a little harder than I normally would have.

Long Run

I felt great today and went on an 11-mile run. A ride was also supposed to have happened, but due to the rain and my desire to not ride on the trainer, I did not do it. The first 10K (after a 4-minute warmup) was 50:57. Not too shabby considering the hilly route, but not too stellar, either. Pretty mediocre, which is where I've been lately. However, today was more victorious than probably every other day over the last 3 weeks--not that I was victorious, but that I finally relented in trying to do it myself and just asked God to fight for me. He did, my attitude improved, and I went out and ran just because I could, because He's given me the ability, He's given me the desire, and He loves me. I felt better today than I have in a long time.

• 1:33:28, 10.86 miles, 8:35 pace (6:40 best), 153 HR (184 max), 1295 cal
• Aid station after 56:08, 6.6 miles, 797 cal (1 gu; they're easy to carry but it immediately gave me a sugar headache and caused me to feel like I had to go to the bathroom)
• Aid station again at 1:10:11, 8.2 miles (bathroom; I wanted water but the bubbler was out of commission at Aspen Grove Park. I wished later I'd run the path, because evidently it's pretty messed up from the flooding two weeks ago)

The 0.54 miles up Moores Lane was tough and slow--5:35 time, 10:16 pace. But I did not walk at all during the 11 miles except at the aid stations, and that was 1:17 at the first and about 30 seconds at the second. See? Victory. Probably the best part, besides the peace that I felt, was seeing the Marrerros about 2 miles into the run and hearing Dawson say, "Hi, Miss Kailin!" That carried me about 9 miles :-)

After that, I went to the Y for 10×10seconds (manual holds), 2 sets:

• Lunge (R, L) with a few RLs
• GHR with reps to top
• Push up
• Altitude drop curl

Will was home for a few hours and came over Friday. His advice, as always, was exactly what I needed to hear: God can help you change your attitude, and that, quickly. It's not at all about performance, but rather grace. (If it were about performance, we'd all fail. But since it's about grace, we can only succeed because Jesus has already paid for us, paid the penalty for our sins by dying on the cross. Let that be enough.) And the best things he told me: "You're in phenomenal physical shape. You can go out there and run hard and fast and win. You should think that every time." I spent a lot of time Saturday praying and thinking and writing and reading the Word and trying to listen. My attitude was better and stronger by Saturday afternoon, and I will have to continue to remember to ask God to fight for me, to ask Him to not let me be put to shame. I am so glad He loves me, and eternally grateful that through Jesus He's given me eternal life with Him.

For to me, to live is Christ, but to die is gain!

CompuTrainer Class: Factories, Penthouse, and Smokestacks

This was exactly the same course as last week only this week I did it all, whereas last week I did a 1-h recovery ride and skipped all the hard work. Today I really thought I'd struggle. The entire class, I was fighting a battle in my mind. I don't know why, don't know what was or is going on, all I know is that my legs were working so I made myself stay on the bike and pedal. And pedal I did, managing 28 miles in the 1:20 the computer was going, burning some 700 calories, and trying to win at least the battle to stay on the bike. I stayed on, keeping my cadence where it was supposed to be. Physically, I was super strong. Mentally, I was super exhausted and frustrated and flustered and every other negative emotion you can think of.

The run was less than stellar in the warm up and cool down, but the intervals were OK. The 3x3min@3min was triple in time but less than half in number of last week's, which meant that 2 of the three were uphill. The downhill one was the fastest!

• 37:38, 4 miles, 9:25 pace (6:05 best), 454 cal, 166 HR (221 max)
• 10-min warm up; 1.15 mi, 8:43 pace, 188 HR
• 0.40, 6:47 best, 177 HR; 0.25, 156 HR
• 0.40, 6:08 best, 172 HR; 0.24, 153 HR
• 0.44, 6:11 best, 175 HR; 0.20, 148 HR
• 9:38 cool down; 0.90 mi, 10:37 pace, 149 HR

Later, I did 5 minutes of work lunge R, L, and standing ham. I'll finish the rest tomorrow.

Company

I got in the pool at lunch, but it was a short pull swim. If I have time later today I'll finish, but it's not high on my priority list. I swam with other people in the pool, so I can check that one off the list even if I didn't complete the entire swim.

The run in the afternoon was much better than the swim in that I did the entire thing. It was 6 miles, and I tried to do a 10-min warm up, 28-min tempo, and 10-min cool down. I mostly succeeded except that my tempo time wasn't quite at the pace I'd hoped (it was 8:03 instead of just under 8), but that was faster than the 8:30 warm up and 8:55 cool down!

You are God Alone

He is God alone!

This is a pretty amazing video. This is the same song just with different footage and photos.

I forgot my good Pumas and couldn't go to the Y at lunch to get my workout in. I took a walk instead and rode and trained after work.

My bike ride turned into an hour ride instead of a 1:40 ride so that I could spend some time with cousin Lauren later in the afternoon. And my Garmin wasn't fully charged, so I didn't get the full stats from it. My bike computer said 18 miles, 1:02. My Garmin said 10 miles, 32 min, 553 cal, 141 HR (176 max). While Lauren was getting pictures taken, I did 5 on, 5 off thru 20 lunge R, L, and standing ham. I tried push up but couldn't find a good place to set up.

INTJ

This is me:

Introverted iNtuitive Thinking Perceiving

INTPs are pensive, analytical folks. They may venture so deeply into thought as to seem detached, and often actually are oblivious to the world around them.

Precise about their descriptions, INTPs will often correct others (or be sorely tempted to) if the shade of meaning is a bit off. While annoying to the less concise, this fine discrimination ability gives INTPs so inclined a natural advantage as, for example, grammarians and linguists.

INTPs are relatively easy-going and amenable to almost anything until their principles are violated, about which they may become outspoken and inflexible. They prefer to return, however, to a reserved albeit benign ambiance, not wishing to make spectacles of themselves.

A major concern for INTPs is the haunting sense of impending failure. They spend considerable time second-guessing themselves. The open-endedness (from Perceiving) conjoined with the need for competence (NT) is expressed in a sense that one's conclusion may well be met by an equally plausible alternative solution, and that, after all, one may very well have overlooked some critical bit of data. An INTP arguing a point may very well be trying to convince himself as much as his opposition. In this way INTPs are markedly different from INTJs, who are much more confident in their competence and willing to act on their convictions.

Mathematics is a system where many INTPs love to play, similarly languages, computer systems--potentially any complex system. INTPs thrive on systems. Understanding, exploring, mastering, and manipulating systems can overtake the INTP's conscious thought. This fascination for logical wholes and their inner workings is often expressed in a detachment from the environment, a concentration where time is forgotten and extraneous stimuli are held at bay. Accomplishing a task or goal with this knowledge is secondary.

INTPs and Logic -- One of the tipoffs that a person is an INTP is her obsession with logical correctness. Errors are not often due to poor logic -- apparent faux pas in reasoning are usually a result of overlooking details or of incorrect context.

Games NTs seem to especially enjoy include Risk, Bridge, Stratego, Chess, Go, and word games of all sorts. (I have an ENTP friend that loves Boggle and its variations. We've been known to sit in public places and pick a word off a menu or mayonnaise jar to see who can make the most words from its letters on a napkin in two minutes.) The INTP mailing list has enjoyed a round of Metaphore, virtual volleyball, and a few 'finish the series' brain teasers. (emphasis added)

With a few variations for me as an individual and God's daughter, that's a pretty accurate description of who I am.

Knoxville Rev3

Anna and me at the finish

The first race of the season was today. It went OK for me—I swam well, biked well, ran well for the first 2 miles and OK for the last 4. I have no idea what my final time was. The website says 2:41 but according to my watch the bike leg is at least 10 minutes off. I am not impressed with the timing and results from this race. I froze during the bike and run. My feet didn't warm up until mile 4 of the run and I kept my arm warmers on the entire race. I raced exactly as I'd trained, which is a good indication that my training is preparing me to race but also shows that I could be training faster and would probably race faster. We'll try again in 2 weeks and see whether I've improved between now and then.

Ready to go!

Swim start; it took me forever to get in the water (that's me in the yellow cap; somehow 3 of us in the wave got the wrong color caps), but once I was in it felt warm.

My bike rack, name and everything. Sweet.

First 3 miles of the bike out of Knoxville were super hilly!

Here are the results from the website; they might actually be right, now that I look at them closer:

• 2:41:01, 39 of 107 females, 8 of 16 in age, 164 of 359 finishers
  
• 23:47 swim
• 2:10 T1
• 1:21:59 ride
• 2:10 T2
• 50:53 run

The winner of our AG finished in 2:18:28. The first swimmer in AG (same girl) did 18:32, the first cyclist (same girl) did 1:14:30, and the first runner (same girl) did 41:30. Her transitions were 2:05 and 1:32. The first overall female finished in 2:03:48. She swam in 16:44, rode in 1:06:30, and ran in 37:45.

Garmin stats:

• 2:14:44 bike, T2, run, 31.91 miles, 167 HR, 2398 cal
  
• 1:22:29 bike (25.63 mi), 18.6 avg (36.3 max), 1663 cal, 169 HR (184 max)
• 49:55 run (6.13 miles), 8:09 pace (5:06 best), 735 cal, 167 HR (180 max)
  

Pre-Race Stuff

Before Anna and I headed to Knoxville for all the pre-race stuff, I got in a 20-minute recovery ride and 5 on, 5 off thru 30 isos. Most all exercises. I was glad to have done something before sitting in the car most of the later morning/afternoon.

We headed to downtown, checked in my bike, sat for the pre-race briefing, ate supper at Gondoliers, rented and watched Leap Year, chatted with her family (and I learned some more about what could be my hip issue--definitely interesting), then went to sleep late. But I'd gotten plenty of sleep the night before so I wasn't concerned at all. It was fun and pleasant, and Anna has a lovely family.

CompuTrainer Class: Recovery

Today's CompuTrainer was great for me. I had to do only an hour recovery ride, which meant I got to skip the two factories and the penthouse as well as the smokestacks at the end. You know it's hard for everyone else when you can lower your watts by 40 and still be moving along at a better pace then the others. According to the computer, I rode 46 minutes, went 17+ miles, and burned 400+ calories (144 HR, 170 max).

Although I definitely miss being in class with Team Belladium, one benefit I've found of being with other random people is that I get to see how my wattage compares to theirs. Today, even though I lowered mine by 40 during the factory intervals, I was still even with or above the wattage of 2 of the 3 guys on my side of the room. It felt good!

My afternoon run turned into another slightly slower, sight-seeing type of run, but I did get in a few good intervals. Last week I ran terribly, so hopefully this week's intervals end up being faster and longer and I really am improving. It was supposed to have been 36 minutes, with 8×1@1min VO₂ max intervals. (And the intervals combined were 0.09 miles longer than last week, which was all downhill and today wasn't):

• 1.68 yesterday - 0.5 rest = 1.18 work
• 1.73 last week - 0.63 rest = 1.10 work

35:34, 4 miles, 8:54 pace (4:54 best), 456 cal, 167 HR (192 max); 18:12, 2 miles. 240 cal, 9:06 pace (7:13 best), 175 HR (223 max); 8:57 and 9:14

• warm up: 12:00, 1.32 mi, 9:05 pace (6:58 best), 172 HR; 18:35, 2 mi, 9:18 pace (5:13 best), 159 HR
  

1. 0.13, 7:10 best, 172 HR; 350 ft, 155 HR; 0.16, 5:30, 158; 319 ft, 165
   
2. 0.14, 6:13 best, 159 HR; 349 ft, 160 HR; 0.16, 5:32, 157; 408 ft, 164
   
3. 0.15, 5:48 best, 155 HR; 302 ft, 162 HR; 0.16, 5:36, 164; 496 ft, 168
   
4. 0.16, 5:28 best, 165 HR; 300 ft, 160 HR; 0.12, 5:13, 177; 415 ft, 157
   
5. 0.17, 5:35 best, 146 HR; 321 ft, 163 HR; 0.15, 5:36, 158; 444 ft, 162
   
6. 0.16, 5:50 best, 160 HR; 372 ft, 164 HR; 0.12, 5:46, 168; 432 ft, 150
   
7. 0.14, 4:54 best, 160 HR; 322 ft, 158 HR; 517, 6:01, 158; 492 ft, 160
   
8. 0.14, 5:12 best, 163 HR; 314 ft, 161 HR; 0.13, 6:25, 162; 323 ft, 152
   

• cool down: 7:34, 1 mi, 176 HR; 2:34, 0.27 mi, 146 HR

I then headed inside for 6-6-6 EDI, 1 set:

• Lunge with regular reps
• Glute ham with reps to arm's length
• Regular squat with stick
• Bench press with 30-lb bar
• Curl with rebound reps
• Plate front delt

Then a quick stop at Publix to check out the sales, a chat with Will, and Inversion for an hour of listening to the Word. Awesome!

Swim with Cali

Cali joined me this morning for a good hard swim:

• 350 warm up
• 6×50 drills
• 5×200@10sec (3:04, 3:15, 3:20, 3:15, 3:17; 3:14.2 average)
  
• 4×100@5sec (1:34, 1:39, 1:41, 1:37; 1:37.75 average)
  
• 350 cool down (I ended up doing only 250)

For some reason, I had a harder than normal time reaching the wall and wasn't the most consistent. It didn't help that the flags on one end of the pool weren't up—that's the side I had the worst trouble on!

• 4-13-10 (1:37.37 average [@5sec] and 1:29.67 average [@1min])
• 4-06-10 (1:34.25 average)
  
• 3-30-10 (1:34.11 average)
  
• 3-17-10 (1:38 average)
• 3-09-10 (1:34.67 average)
• 3-03-10 (1:41.82 average)
• 2-24-10 (1:40.55 average)
• 2-23-10 (1:35.57 average)
• 2-17-10 (1:46 average)
• 2-16-10 (1:39.55 average)

My run was more of a sight-seeing adventure than a real run, but when I was running I ran fast. It was 5 miles, about 42–44 minutes, along the paths behind the library and BFY. It was pretty clear but I did have to navigate around 2 blocked areas. Otherwise it was hard to tell how much water had gone through there. For a positive stat, during one of my half-mile intervals I got down to a 5:16 pace! I was trying to stay there but was happy just to get there.

EDI Adjusted

Today's lunchtime workout: 10-6-3 EDI, 1 set (it's a race week, and Will said I can adjust as necessary; this was his suggestion).

• Lunge with regular reps (115 HR, 129 HR)
  
• Squat with stick (112 HR)
  
• Glute ham with reps to arm's length (117 HR)
  
• Curl with 20-lb bar (115 HR)
  
• Bench press with 45-lb bar (104 HR)
  
• Plate front delt with 10-lb plate (105 HR)
  
• Crate crunch (91 HR)
  

For my 1:30 tempo ride, I found an open route and got the ride in. The only things I had to deal with were the stench in Franklin (it was awful near the high school and every time I got passed by a dump truck) and a bit of extra debris on the road. A guardrail on New Hwy 96 had been totally washed away by the West Harpeth River, but other than those things you'd hardly be able to tell the amount of water that had been there. Even Mack Hatcher and Hillsboro Roads were open.

Old Hillsboro Road

The Harpeth River (probably West Harpeth) is behind this, quite a ways down the hill. A little farther down I noticed the river and a bank at least 12 feet high that the water had covered.

Last week was on the trainer, but the week before had been this same route.

• Totals: 1:29:31, 27.93 miles, 1681 cal, 18.7 avg (36.8 max), 157 HR (178 max); 1:32:51, 28.09 miles, 1740 cal, 18.1 avg (36.9 max), 154 HR (243? max)
• Mack Hatcher and Hillsboro: 15:54, 5.08 mi, 148 HR
  
• Hillsboro Rd and New Hwy 96: 20:34, 6.53 mi, 157 HR; 22:09, 6.62 mi, 157 HR
  
• New Hwy 96 and Old Hillsboro Rd: 14:15, 4.86 mi, 164 HR (34:49 accrued); 14:46, 4.91 mi, 160 HR (36:56 accrued)
  
• Old Hillsboro Rd and Hillsboro Rd: 17:56, 5.73 mi, 163 HR (52:46 accrued); 18:04, 5.49 mi, 158 HR (55:00 accrued)
  
• Hillsboro Rd and Murray Rd: 6:23, 1.79 mi, 161 HR (59:10 accrued): 8:06, 2.02 mi, 134 HR (1:03:07 accrued)
• Murray Road T toward Holly Tree Gap: 7:30, 2.22 mi, 156 HR
• Murray Rd and Franklin Rd: 16:11, 4.88 mi, 160 HR (1:15:22 accrued); 15:20, 4.86 mi, 153 HR (1:18:27 accrued)
  
• Franklin Rd at the church: 1:19 accrued; 4:32, 1.30 mi, 161 HR (1:23:00 accrued)
• Franklin Rd and Moores Lane: 11:30, 3.39 mi, 156 HR (1:26:53 accrued); 6:38, 2.02 mi, 153 HR (1:29:38 accrued)
• Home: 2:38, 0.76 mi, 142 HR (1:29:31 accrued); 3:12, 0.86 mi, 139 HR (1:32:51 accrued)

Flood Pics II

Downtown Nashville

Opry Mills Mall and Gaylord Opryland Hotel

Mack Hatcher Road with the Harpeth River over it

Softball fields at Fieldstone Farms

Rebel Meadows—this car is parked in the driveway

Hillsboro Road from 5 Points toward Del Rio

City Cemetery looking toward Hillsboro

Downtown Franklin off First Avenue

Today I went out to see the Franklin area. The most ridiculous thing I saw was someone watering his lawn—we got 15 inches of rain! The best and worst things I saw I didn't take pictures of. The back of Cottonwood, near and at the clubhouse, got inundated with water from a river that previously hadn't been visible from the road. At least 50, maybe more, houses were flooded. Awful. But it was amazing to see how much work had been done throughout the day, cleaning out the ruined things and putting things back together. The neighborhood was working as one—people from all throughout were down there helping their friends and those they didn't know. Someone was grilling hot dogs. People were talking, helping, supporting. I'm amazed at how tragedy unites.

Here are a few more pics. Nothing like the quality you might find on the Tennessean's website, but it's what I saw. Rebel Meadows and the back of Cottonwood were greatly flooded, the Hunters Bend area of Fieldstone Farms was bad, and a few blocks off the downtown area was under water as well. It was amazing to see everyone out helping their neighbors in Cottonwood—tragedy brings people together in unbelievable ways!

I had originally intended to run, but I changed my mind and decided to ride. I'm glad I did because it ended up being about a 25-mile trip (1:33, 23.47 mi, 15.1 avg, 1,263 cal, 126 HR).

Flood Pics

I ended up taking most of Friday, Saturday, and Sunday off, due in part to the weather and desire. Here's some of what took place this weekend:

Brentwood YMCA parking lot and skate park

Steps leading up to a cemetery and my apt

Railroad tracks in Cool Springs. I haven't heard trains come through since Saturday morning.

Beauty school in Cool Springs. Comical: mannequin heads out on the lawn!

City Cemetery in Franklin

A-Game Sportsplex in Cool Springs

My Zoot shoes to the test: Passed!

BP in Cool Springs. All that brown? That's water where there shouldn't be any.

Cool Springs Galleria Mall parking lot

Pinkerton Park

When the rain finally let up on Sunday night, I headed out for a run in CS to see whether the water had receded. It had, but I still saw some pretty messy places. Hence the slow run.

• 45 minutes, 5.15 miles, 8:24 pace (6:10 best), 600 cal, 170 HR (187 max)
  
• Mile 1: 7:52, 167 HR
• Miles 2 and 3: 16:41, 169 HR
• Mile 4: 8:12, 180 HR
• Mile 5: 9:14, 174 HR (this was a run/walk up the big hill back to my apt)

I ran fast downhill and then tried to not slow down too much after that. Will's advice to learn how to run fast: Run fast. Practice running downhill. Remember what it feels like. Repeat.