Oops. I figured out the hard way that 10 intervals set on my Garmin looks like this: 1a Run 1b Rest, 2a Run 2b Rest, and so on through 10a Run, 10b Rest. They do not look like this: 1 Run, 2 Rest, 3 Run, 4 Rest, and so on through 9 Run, 10 Rest. The second options is what I was supposed to do; the first is what I did.
I went over to Farkases' to say good bye to GR and GB. GB and Lauren and I threw the frisbee around for a while and then we all headed to Cold Stone for some ice cream. I hadn't really eaten dinner and was meeting Lisa at Mexicali, so even though I hadn't planned on dining I had to eat. It was a nice meal with Jack and Lisa, Larry (who I knew), and Jim, Kenneth, and Brian (all of whom I met). I got home at the same time as my neighbors Jason and Katie and so got to chat with them for a minute, which was nice. I rarely see them even though we live right next to each other!
I went out for Mexican food with a group of people. I don’t even remember hearing them say anything in Spanish, but maybe just being around Spanish-speaking people made me think about it. I definitely thought about ordering in Spanish (I know Will would have tried) but ended up not. I also thought about asking about the TV in Spanish (we were trying to get them to find Versus so we could watch the tour), but didn’t because they seemed to have understood us fine in English.
I was still exhausted after this little 5 on, 5 off thru 40 workout...I was thinking it was my last chance for success and I wanted to succeed!
Glute ham: Some guys were waiting for the bench and I didn't even know they were there until I got up. Focused!
1-leg squat L, R: My back knee was on the ground for the last 3 reps of both, but only because my foot on the bench wouldn't cooperate. I could tell it had been a while since I had done this one.
Push up on knees: This one went well. Nothing interesting to report.
I got to go over to Opryland Hotel a few times today to see Grace dance. Hopefully I'll have pictures soon!
Grace getting ready for her last dance of the day
Aunt Paula helping Grace get ready
I had hoped to take more pictures, but Aunt Paula warned me that Grace could be disqualified if I took pictures, even though I had the flash off, so I didn't risk it and these are all I have.
Despite the fact that I did not complete my required 5 hours yesterday, I did not want to get back on the bike today. But I did, for my required 45 minutes, and I was kind of happy I did because I found some new neighborhoods in Franklin. I'd seen the houses before but hadn't known how to get to them, and today I figured it out!
45:50 total time
11.09 miles
14.5 mph
658 calories
136 HR
After a little breakfast, I went to the Y to meet Anna to run. I got in 1:20 of my 2 before I'd had enough. Plus Anna was having a little trouble, and I wasn't going to leave her.
I did 24:21, 2.70 miles, 9:02 pace on my own.
About mile 6, after 27:30, 3.15 miles, 8:44 pace, we ran 2, walked 1 minute for most of the rest of the way in.
We ended up with 1:20, 8 miles, 9:55 or so pace, 907 cal.
This morning was the Maryland Farms Firecracker 5K, and my goal was to run it in 21:59. I had previously run this in 23:49 (2007) and 23:29 (2008), and I had previously run my fastest 5K (Hoover Run, 2008) in 22:30. The truth is that I didn't think I'd make it, especially on this course, but that's what I was aiming for.
I rode a good 1:20 on the trainer prior to the race, and a good 40 minutes immediately after the race.
Then I jumped on the start line at 6:55, just in time for the National Anthem.
My view of the start line from my bike
The real beginning...Cadillac and all!
Mile 1: Slightly more downhill than uphill, but not flat. 7:00. 1.01 miles, 6:55 pace.
Wait, is that a not-so-heel strike with my right foot? A step in the right direction!
Mile 2: Rolling hills (rolling hills are definitely different for running than riding). 7:14. 1.02 miles, 7:04 pace.
Mile 3+: at least 0.25 miles are uphill (I measured on my bike last week) and there's not much relief from downhills. 7:55. 1.10 miles, 7:12 pace.
So focused
Finish: 22:10. 11 seconds behind my goal. However, it was a PR by 20 seconds and a course best for me by 1:19!
I finished 3 of 50+ in my age group and 18 of 350+ females and 140 of 950+ finishers. Hooray!
Stats from the previous Firecracker 5Ks:
2007: 23:49. 8 of 51. 276/1228 overall.
2008: 23:29. 6 of 51. 231/1105 overall.
I went over to Farkases' for dinner of chicken and corn, and then we hung out there to watch the neighbors light fireworks and to have some fun with sparklers.
Lauren with her dueling sparklers
Luke trying to duel with Lauren...who wasn't enjoying it!
Today I learned that I can run 7.9 miles (exactly how far I went on Tuesday when afterward I said I think I can do another 5 at this pace) before I need food and 9 miles before I can't run any more with no food. I hit mile 8 on my second of two 6-mile loops and hit a physical wall. At mile 6, I had a bottle of water (from which I drank) and a little thing of honey (from which I'd intended to eat). I had them both outside by the sign (in the shade), but before I could get to the honey, the ants did. So I forgot it and continued on, thinking I'd be OK (I felt fine then!). Bad idea. Here are the stats from the run.
Lap 3 + (here's where it started getting ugly; I ended up with 12 laps!): 10:36, 1.15 miles, 9:14 pace, 137 HR, and then I pretty much runwalked the remaining 35 minutes, 2.6 miles in
Before I got some food, I weighed myself. Even after drinking my 20oz bottle during/after running, I was down 4 pounds, which is a little over 3% body weight. Then I got some food—I had brought a protein smoothie, which I quickly ate. Then I drank another 32 ounces of water and was down another 0.2 pounds. Yikes. Then I had some veggies and almonds a little later. I'm glad I ate that then, at 10 or so, because we ended up not eating lunch until 2pm. I went over to Farkases and then we, along with GR and GB, went and did a little shopping.
Psalm 33:4, 15 For the word of the Lord is right, and all His work is done in truth. [The Lord] fashions [all the sons of men’s] hearts individually; He considers all their works. Proverbs 3:13 Happy is the man who finds wisdom, and the man who gains understanding. Memorize Psalm 33:20–22
Our soul waits for the LORD; He is our help and our shield. For our heart shall rejoice in Him, because we have trusted in His holy name. Let Your mercy, O LORD, be upon us, just as we hope in You.
AND Proverbs 2:31–26
My son, let them not depart from your eyes—keep sound wisdom and discretion; so they will be life to your soul and grace to your neck. Then you will walk safely in your way, and your foot will not stumble. When you lie down, you will not be afraid; yes, you will lie down and your sleep will be sweet. Do not be afraid of sudden terror, nor of trouble from the wicked when it comes; For the LORD will be your confidence, and will keep your foot from being caught.
1:10am Python, elevator, plane, David H, other doctor, Will and Hockey, Lisa and phone calls in hotel rooms. [When I woke up at 4:05am, I wrote out the rest:
Python: A couple ladies were trying to catch a huge snake. They finally got it.
Elevator: I was going somewhere in an elevator. For whatever reason, I was hanging on to the outside of it—I never stepped foot inside. It was king of scary when moving because I thought I’d hit the walls of the shaft. But then I thought I’d be OK, because I’d seen someone else doing the same.
Plane: I was in an airplane with a doctor and David H. David might have also been a doctor. Wherever we were going had something to do with the python. I kept changing seats and was climbing all over where they were sitting and talking. The doctor (who was also the pilot), was angry at David for something. They both ended up dead.
Will and hockey: Will was in this dream, too, and his part had something to do with hockey.
Lisa and hotel room: Lisa S and I were both staying in a hotel. She was in the room above me. I could hear her when she picked up the phone and dialed. One time, she called me, the phone rang once, and then she hung up. I knew it was her because I could hear her above me. Then she called again shortly after and I had enough time to pick it it. We talked about something, probably her races this week.
This morning, I did 6 of the 8 drills in the second set and didn't do the CD because I didn't have time. I can't always get the 3.500 done, but I always aim for at least 3,000.
I headed out on my bike for the 1:30 ride, knowing that it would only be 1:15 because it was the same route Anna and I had done on Sunday. I forgot to set the Garmin for me to race myself on the course, but I think I beat myself because I wasn’t focused on high cadence.
Speed: 17.9 (my bike said 18, and it’s Auto Pause feature is slightly more reliable)
HR: 149 (probably one of my lowest averages, which I think is good for endurance training)
The workout from Will was only two exercises, and I get excited when they’re short because I think they’ll only take like 10 minutes. Today’s took 25, but it was a good one and hopefully I’ll be fast on Saturday (I know that’s his goal for me, and my goal for myself, with these exercises).
Bench press, 10×10, bar only. I took approximately 30 seconds rest between each set. While I was doing the sets, I was really really trying to focus on driving my chest up the entire time and engage my legs, too. And I tried to make every rep fast and the same.
Lunge on crates, 10×10 @ 10-sec rest. I probably ended up taking about 15 seconds rest between each one, but while doing the reps, I was really trying to focus on doing them fast and going down to the deepest position possible to do the most amount of work (definitely easier to go deeper when you’re on crates or those aerobic step things, which is what I was using).
My HR average was 103, and it didn’t get higher than 132 even though I was really trying to work hard.
Although I can't see this happening, if I ever quit triathlon I still want to continue working out with Will. Probably about 90% of the time, if not more, someone at the Y either asks me what I'm doing or asks me what my sport is. Today was no different, as Sam from the Landings (he said he's seen me jogging) introduced himself to me (I met his friend Courtney, too) and asked me what my sport is. I think I just like looking like an athlete even if I can't win every race I compete in.
After this, I went out to play some sand volleyball with Troy, Ace, Dave, Rich, Jeff, Kyle, and one other guy whose name I didn’t get. I met Tessa, too. Fortunately, it was a beautiful night and we were the only ones there so we could play the entire time, but unfortunately the lights on one court were working and we were on the other court. Bummer!
The sunrise this morning was amazing, and I just wanted to praise God for it and for who He is.
As morning dawns and evening fades You inspire songs of praise That rise from earth to touch Your heart and glorify Your Name
Your Name is a strong and mighty tower Your Name is a shelter like no other Your Name, let the nations sing it louder ‘Cause nothing has the power to save But Your Name
Jesus, in Your Name we pray Come and fill our hearts today Lord, give us strength to live for You and glorify Your Name
Your Name is a strong and mighty tower Your Name is a shelter like no other Your Name, let the nations sing it louder ‘Cause nothing has the power to save but Your Name
Your Name is a strong and mighty tower Your Name is a shelter like no other Your Name, let the nations sing it louder ‘Cause nothing has the power to save but
Your Name is a strong and mighty tower Your Name is a shelter like no other Your Name, let the nations sing it louder ‘Cause nothing has the power to save but Your Name ‘Cause nothing has the power to save but Your Name
Psalm 96:2 Sing to the LORD, bless His name; proclaim the good news of His salvation from day to day.
Romans 12:1–2 I beseech you therefore, brethren, by the mercies of God, that you present your bodies a living sacrifice, holy, acceptable to God, which is your reasonable service. 2And do not be conformed to this world, but be transformed by the renewing of your mind, that you may prove what is that good and acceptable and perfect will of God.
Isaiah 30:15, 18 For thus says the Lord GOD, the Holy One of Israel: “In returning and rest you shall be saved; in quietness and confidence shall be your strength.” 18Therefore the LORD will wait, that He may be gracious to you; and therefore He will be exalted, that He may have mercy on you. for the LORD is a God of justice.
Psalm 91:4 He shall cover you with His feathers, and under His wings you shall take refuge; His truth shall be your shield and buckler.
1 Peter 1:24–25 Because “All flesh is as grass, and all the glory of man as the flower of the grass. The grass withers, and its flower falls away, 25But the word of the LORD endures forever.” Now this is the word which by the gospel was preached to you.
Isaiah 40:6–8 The voice said, “Cry out!” And he said, “What shall I cry?” “All flesh is grass, and all its loveliness is like the flower of the field. 7The grass withers, the flower fades, because the breath of the LORD blows upon it; surely the people are grass. 8The grass withers, the flower fades, but the word of our God stands forever.”
Psalm 84:11 For the LORD God is a sun and shield; the LORD will give grace and glory; no good thing will He withhold from those who walk uprightly.
Colossians 3:16–17 Let the word of Christ dwell in you richly in all wisdom, teaching and admonishing one another in psalms and hymns and spiritual songs, singing with grace in your hearts to the Lord. 17And whatever you do in word or deed, do all in the name of the Lord Jesus, giving thanks to God the Father through Him.
Psalm 119:9, 11 How can a young man cleanse his way? By taking heed according to Your word. 11Your word I have hidden in my heart, that I might not sin against You.
Matthew 6:33–34 But seek first the kingdom of God and His righteousness, and all these things shall be added to you. 34Therefore do not worry about tomorrow, for tomorrow will worry about its own things. Sufficient for the day is its own trouble.
Ephesians 5:8b, 10a Walk as children of light, 10finding out what is acceptable to the Lord.
Proverbs 31:30 Charm is deceitful and beauty is passing, but a woman who fears the LORD, she shall be praised.
Ecclesiastes 3:1 To everything there is a season, a time for every purpose under heaven.
1 Corinthians 13:12 For now we see in a mirror, dimly, but then face to face. Now I know in part, but then I shall know just as I also am known.
Hebrews 12:1–2 Therefore we also, since we are surrounded by so great a cloud of witnesses, let us lay aside every weight, and the sin which so easily ensnares us, and let us run with endurance the race that is set before us, 2looking unto Jesus, the author and finisher of our faith, who for the joy that was set before Him endured the cross, despising the shame, and has sat down at the right hand of the throne of God.
2 Thessalonians 2:16–17 Now may our Lord Jesus Christ Himself, and our God and Father, who has loved us and given us everlasting consolation and good hope by grace, 17comfort your hearts and establish you in every good word and work.
Hebrews 4:12 For the word of God is living and powerful, and sharper than any two-edged sword, piercing even to the division of soul and spirit, and of joints and marrow, and is a discerner of the thoughts and intents of the heart.
Ephesians 4:29 Let no corrupt word proceed out of your mouth, but what is good for necessary edification, that it may impart grace to the hearers.
Isaiah 45:6 That they may know from the rising of the sun to its setting that there is none besides Me. I am the LORD, and there is no other;
Isaiah 52:7 How beautiful upon the mountains are the feet of him who brings good news, who proclaims peace, who brings glad tidings of good things, who proclaims salvation, who says to Zion, “Your God reigns!”
Psalm 5:3 My voice You shall hear in the morning, O LORD; in the morning I will direct it to You, and I will look up.
Psalm 25:4–5 Show me Your ways, O LORD; teach me Your paths. 5Lead me in Your truth and teach me, for You are the God of my salvation; on You I wait all the day.
2 Thessalonians 3:16 Now may the Lord of peace Himself give you peace always in every way. The Lord be with you all.
