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!

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  (multiplied)	Sale Price	Coupons	Final Price
Coke Zero 12-packs (3)	5.49 (16.47)	B2G1 (10.98)	2 x free MQ (10.98)	$0.00
Green Giant veggies (6)	1.99 (11.94)	BOGO (5.97)	2 x $1/3 MQs	$3.97
Stouffers Meal (2)	5.99 (11.98)	3.99 (7.98)	2 x $1.50/1 MQs	$4.98
Broccoli (1)	2.99	--	--	$2.99
Carrots (1)	1.89	--	--	$1.89
Celery (1)	1.89	1.69	--	$1.69
Strawberries (2)	4.99 (9.98)	2.00 (4.00)	--	$4.00
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  (multiplied)	Sale Price	Coupons	Final Price
Cookie Cake (1)	10.99	4.99	--	$4.99
MetRX bar (2)	1.99 (3.98)	1.67 (3.34)	1 x $2/1 KeQ	$1.34
Kroger eggs (1)	1.69	1.25	free-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)	5.14	2.39	--	$2.39
Newspaper (2)	1.99 (3.98)	1.49 (2.98)	--	$2.98
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!

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.

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 eggs...plus $$ 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!

Teamwork

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.

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.

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.