A Good Last Workout for 2007

After a low key week, Coach said to take today and tomorrow pretty easy too. Today at lunch, Jess and I enjoyed the 42 degree (but feels like 35) weather. It was to be 45 minutes and “add 5 beats to your ranges and stay within that for the entire run”. So I set my watch, put on my new Adidas top (they were really cheep so I bought one in white with maroon strips too) and we were on our way. Jess was sticking to the 4:1 and I was just trying to go. And I went. And it was good.

I am definitely seeing an improvement. I ran pretty much the entire time. I walked a minute at 14, 29, and a little before the hill up the side of the Capital. I was really happy with my self that after a comfortably hard run, I could still make it up the hill.

I hope everyone has a safe and wonderful New Year!! 2008 the year of IRONMAN!!

Nothing too Exciting

Not much to report. I am really enjoying my off week and light workouts.

I got home Thursday and it was 52 degrees in DC. Much better than the 20 degrees I left back in Wisconsin! I thought about taking Carlos out for a ride, but I was tried from the trip and my couch felt neglected. It did feel good just to sit and take a bit of potato form.

Friday I was at work, one of 5 people! I did manage to hit the gym at lunch for 35 minutes on the stationary bike. It's nice when people aren't around because you can use the machines for more than 25-30 minutes (the time cut offs at my 2 gyms).

Saturday Merissa got me out of bed to do a short run. I would have slept much longer if she wasn't arriving at my apartment, so I am thankful for that! After a good 35 minute run, I got so much done! Ran errands in the city, 3 loads of laundry (and NO missing socks!), and some much needed cleaning. I even made dinner with tons of leftovers to store in the freezer. It was very productive for a Saturday.

Now I am back on the couch, looking at Carlos against the wall. You can just tell he wants to go on the trainer and be given some love... In time... I will get there.

Goodbye Nice Y

Today is my last day in G-dale and it was a jam packed holiday weekend. I could have definitely use a few more days of rest, relaxation, friends and family, but duty calls back in DC. After a nice restful day of eating and not working out yesterday, today I knew I had to go to the gym. Only 35 minutes on a treadmill, but I kept putting it off. Leisurely coffee, post-Christmas bargain shopping, lunch and embarrassing Suzie at work (she won't let me post those pictures). More shopping with Therese and Nicole, playing with Nicole's 1 and a half year old Andrew... All this before hitting the Y.

It has become second nature to plan ahead when it comes to workouts. So, last night I packed my new super cute LL Bean snowflake (another theme of Christmas :-) bag with my stuff. True to form as of lately, I was running super late in the day and was seriously thinking of skipping the run. Having the understanding parents I do, I went anyway and just pushed back dinner a bit.

So, I get to the Y, change and realize I forgot a headband and good hair tie. I knew exactly where they were sitting on the dresser at home. Now this is important because my new hair cut doesn't exactly all fit into a pony tail (and yes, that was the ONLY thing I requested). I get up to the treadmill and realize I forgot my iPod. Dang! I know I will have to do Ironman without it, but still... I breath heavy and it's worse in the gym so I don't like to hear it. Oh well, I hop on and start.

Reason number 2 for needing the iPod (number 1 is hearing my own heavy breathing): Listening to stupid peoples conversation on the treadmill next to me.
Girl 1: Did you see that Mary* lost like 25 pounds
Girl 2: Yes, she like went to some fat camp in California. It was like $2000. FOR A WEEK!
Girl 1: I KNOW! She like said she only at salad. Yuck. I mean, salad...
Girl 2: Totally
Girl 1: Maybe I should try it.
Girl 2: Like totally. It worked for Mary.
Girl 1: But I would like have to eat salad, without dressing. I mean really
Girl 2: Well, maybe you could just eat pasta salad, that doesn't have dressing.
Girl 1: Maybe that's what Mary did.
Girl 2: I think so. I am tired, it's been 10 minutes.
Girl 1: McDonald's for dinner?
Girl 2: Um yeah! We just worked out and totally earned it.


* Names in this story have been changed to protect the innocent.

I am trying not to let that conversation ruin the fact that I did 35 minutes on the treadmill, zero walking, for the first time I can remember. Slow, but 0 walking.

I Hope Santa was Good to You All!

He sure was to me :-) After a lot of craziness this year, Christmas came together very nicely. My parents were very generous and I am extremely lucky to have all that I do, especially with my family. My Christmas did have a bit of a theme; Ironman. My parents do read this blog, and my dad will post comments, and they have a good idea of what type of things I need. For example, they were aware that I lost one of my biking gloves. So, my dad was thoughtful enough to get me a new pair of cycling gloves.

Apparently, my face was ‘priceless’, especially when he told me to put them on. When I did, there was a note to get new set gloves. Very clever, very clever.


I also received some financial support to help upgrade Carlos for everything I need: starting with a new seat, stem, upgrade kit and aero bars.

I am very thankful to have the family I have who support me in everything I do, including my crazy adventures.


Oh, and I had a really good swim yesterday at the Y. I checked my log and today is my first day off since the 12th of December. Oh, it feels good to rest. This is an easy week, something I feel I have earned over the past few weeks. Woo-Hoo!!

Good Workout, Bad Game

I was expecting a terrible workout. I thought I would just be counting down the time of the 40 minutes on the stationary bike and 40 minutes on the treadmill. The stationary bike was okay. Not great, not bad. My legs were tired, again, and I was worried about the run because I had such a bad jog yesterday.

Well, to my pleasant surprise, my first 15 were great, straight jogging (slowly of course) but straight and felt good. I couldn't remember exactly what I was supposed to do: some sort of run x minutes with my HR up and walk a minute X number of times. So, I decided on a run (faster than I normally do) 4 min, walk 1 min, 5 times to take me to 40 minutes total. IT FELT GREAT!! I had my best minutes/mile (for me) in a very long time. And, I could have kept doing what I was doing. A feeling I have not had in a few weeks.

How did I celebrate?? Wings, beer, and the Packer game with my friend Suzie of course!!! It is a Sunday in Wisconsin - There really isn't any other choice. But, that is where the "Bad Game" part in the title comes into this post. We left shortly after the start of the second half.

Anyone but the Bears, really... anyone but the Bears...

Oh, and I am still cold. Really cold. Rick informed me that it was 65 in DC this morning. Not exactly sure why 1. looked it up and 2. told me. Mean, just mean!

I LOVE the Y

Posting from G-Dale!!

After an early flight yesterday and an impressing landing in fog; to the point where you could not see the runway until we were on it; I am home at my parents house. After some lunch and chatting, I start to get antsy to find a gym.
I vaguely remembered there being a decent Y with a pool. I figured I would go there first for a swim, then go to the gym close to the house that I belonged to in high school the rest of the week. When I got to the Y, it was a really good deal for a week membership. Before I paid, I asked if it mattered that I belonged to a Y in DC. Sure enough, it did and I don't have to pay!! Woo-Hoo!! Oh, how I love it when random things happen in my benefit.

So, I hopped into the pool and had a decent swim. Coach is really working with me to build arm strength - i.e. 50's and 100's fast. That is so not the way I swim, so it's good, but my triceps do feel it this morning. I followed this up with a trot on the Treadmill. That was HARD!! My legs are definitely tired and need a break soon.

But, I am now off to the gym for a bike and run. I should have doubled up earlier in the week instead of just getting in the long workouts out of the way. Live and learn, now I know for next time.

Oh, my other favorite thing about being home (and when I say favorite I say it sarcastically), last night it was 40 degrees. This morning it is 16 degrees and the wind chill is 4 below. So glad to be home.

The Sandwich was SOOOO worth it!!

As expected, I didn't get up and go swimming. What was unexpected was how willing I was to skip my lunch run to go shopping and out to lunch. It's was the Friday before a 4 day weekend - no one was getting anything done. So, we went to lunch and for the first time, I had a meatball sub. It was SOOOO good! I don't know why I waited so long to try one. I inhaled that sandwich faster than anything I think I have ever eaten.

And the rest of the day, I complained how my stomach hurt.

I did come home and hopped on Carlos for 40 minutes with 2 sets of isolated leg drills. Dang, my legs are feeling it!! I am very much looking forward to a slow week next week. But, still to come for the weekend: 2 runs, a bike, and a swim if I can find a pool in G-dale.

Off to pack, early flight tomorrow.

I Just Can't Do It!!

So cozy, snug, and warm in my bed. I was in a nice dream land. Then it happens... the alarm goes of at 5:45! BOOO!!!! I think about how I really really should get out of bed and go swimming. But my throat hurts a bit. I am still really tired. My legs still ache. So I sleep another hour and 15 minutes. It was a great decision! A lot of times I wake up and think "I could have gone to the gym/pool", but not today. The sleep was WAY more important. With Christmas coming up and my trip home to G-dale, making sure I don't get sick is very important. Hopefully Roxanne will help kick my butt into swimming in the mornings again after the new year.

Did I work out at lunch, no. I got a hair cut which is also very important. Why, to look cute of course! HA! But, also because I HATE it when I am biking/running and I can feel the hair of my pony tail on the back of my neck. YUCK! My only demand for my hair cut was that it can all fit into a pony tail. I am very low maintenance and lazy. The cut is okay, a few too many layers, but not bad for the price I paid. The real test will be when I wash/style it my self.

So did I work out after work?? YES - I am not that big of a slacker, but it is thanks to Kristin and Merissa. I had a headache, my stomach hurt and I just felt off. I was going to go home and bike on Carlos; i.e. sit and look at Carlos; but when talking to K and M, I realized I would have to run Friday, Saturday and Sunday (2 swims, 3 bikes and 4 runs this week). So, I went to the gym and hopped on the T-mill. It actually wasn't too bad and I felt much better when I was done. And there was no falling off, always a plus! (NOTE - This is Jess's (a regular reader, random commenter, frequent running partner, and wonderful friend) favorite picture so I am going to use it whenever possible)

Will I swim tomorrow morning, no, I won't, even though I should. I am willing to skip a swim (it is my 'strongest') this week. I will set my alarm, and re-set it for an hour later and enjoy the sleep.

They HURT!!!

Ohhh... my LEGS!!

Today was workout number 6, in 5 days, and the 4th over 60 min - all were biking and running (the other two were, can you guess... swimming - SHOCKING!!). So, it's understandable why my legs are a bit on the wobbly side. It also explains why today's 70 minute run, 4:1, was not great. I knew within 10 minutes that it would not be a good run. I knew within 20 minutes that I had to go to the bathroom. After the turn around and a quick stop in the bathroom, I just could not get back into a decent rhythm. It was reminiscent of a few months back when I could not control my heart rate.
But, I kept going, and always finding a good stride when I went past a cute boy ;-)

I finish, look at my stats, breathing hard, had a runny nose, was cold and my legs hurt. Then it happened, that little smile started to sneak onto my face. Only once during the 70 minutes, for a split second, did I even think of cutting it short and turning around early. Usually, that is all I think about - stopping. This run wasn't about stopping, it was just about going. It was a different feeling, and I liked it.

But I am very excited to go to bed early and SLEEP!

I Get Thrown Off at Times

Through out the day, I often think about what I am going to blog. What is so interesting, or something I think I can make semi interesting to blog about. For example, I had today's written in my head as I was heading back from a movie with Lauren. It was going to be about my choices and sacrifices. Giving up a cooked dinner to swim, but still meet up for a movie. The importance of sleep (that I am not getting) and eating well (which I am not doing) - I will talk about this later.

I came home today to one of the BEST things that has happened to me so far during this experience. It was a package from Roxanne and Sarah. We stopped exchanges presents awhile ago because we find random stuff and just buy it for each other. We don't need holidays. So needless to say, I was a bit surprise. I read the card and open the present.
I have no idea where they found this shirt, but it is the best and I LOVE it! I can not thank you two enough! This will definitely help keep me motivated over the next 8 and a half months. Thank you thank you thank you! It means way more than I can say in this post.

No Judgement!!

I received my workouts for the week from Coach. Because I will be back in G-Dale on Saturday morning, I want to get my long workouts out of the way for 2 reasons.

1. I don't want to ride for 70 min on a stationary bike when I could, and should, make the time for Carlos.
2. I can still run outside here for 70 min in 40-50 degree weather and not in G-dale with 18+ inches of snow and 20 degree weather.

Soooo... tonight I did the bike. With the writers strike, there is no good tv on (Chuck and Heroes on NBC are my Monday favorites), only reality tv. I did not want to bike to choir music or a quiz show that takes forever due to commercials. So, thanks to cable, I found a cheesy movie on the Oxygen network. It's so bad... but it did help with the 70 minutes on the bike.

That makes 4 workouts, 3 of which were 60 plus minutes, in 3 days. Wow, do my legs feel it!! But, all in the good way. I still have a long way to go, but I am really feeling like the base work I am doing now is a good start.

Another Good Run!!

Well, I have to hand it to Coach, I think he knows what he is talking about. Tonight I did a 70 minute run and I almost feel like I had a break through. I did my usual trot on Rock Creek this evening. It was a bit later than expected, but this morning I didn't want to get out of my comfy bed to go out in the rain, and I had to do some shopping this afternoon! Anyway, I started off on my 4:1, feeling pretty good. I am paying attention to my heart rate and controlling my pace pretty well. It was getting dark, so I take off my iPod. It probably wasn't the wisest decision to be running where I was with little light, but oh well - I am obviously fine. So, I am approaching a bridge, followed by the hill, and then a REALLY big hill. Well, this is the FIRST time I made it up the first hill! It wasn't easy, but I made it. I normally take a few steps and just walk the rest of the way. I really think it does have to do with concentrating on the HR, not going out too fast, and just keeping it consistent.

I am still a bit disappointed with my min/mile pace. But this week was better than last and hopefully that will continue. YAY!

Really Good Weekend

Where to start, where to start...

After Friday's great run, I left work early to set up for my annual party. A bunch of my girl friends come over, we chat, decorate cookies and drink wine. Our cookies didn't look like this, but close. It's a nice, relaxing holiday party. Well, I got a bit carried away with the wine and made for a late Saturday. But we had a good time!!


Saturday I met up with some friends for ice skating in the National Sculpture Garden. Last time I remember going skating, I fell on my knee, not good. So, I wanted to go and watch. This is Merissa and Kristin, I think they missed their calling in life. Anyway, before I let my self go watch, I made my self sit on Carlos - which made me late. But, I really need to make my workouts a priority again. Anyway, that ride was that hard! I now know how it feels trying to work out after a few too many beverages. Will do my best to not make that mistake again! But I had a good ride with a few 1 legged drills. Those really are hard!

At night I had a dinner party with my former running group. These people are great! I almost feel like I am on a commercial or TV show with them. We just have the best time. Laughing constantly, joking, teasing, but most importantly - They are the most supportive group of friends. Whether it's about our relationships (or lack there of), jobs, or crazy things like doing an Ironman, they are there. To listen, ask questions, or just be, it's really nice to have a group of people like this in my life.


Today was put on hold due to the "Wintery Mix". It just turned out to be rain. Anyway, I am a wimp and decided to just swim in the morning before my brunch plans at noon. Wow, it has been awhile since I swam!! My triceps were BURNING. But, in the good way. I celebrated my 2000M with stuffing my face with Dim Sum - which I was also late too, sorry!!!. Anyway, it was soooo good! This was followed up with some cardio with Kristin and Merissa. When I say cardio, I mean shoe shopping.


Good times, good times.

Somedays I do LOVE living in DC

There are a lot of things I don't like about DC. The traffic, tourists, attitudes of people, expensive housing and general cost of living, a lack of the great tri-fecta (male, single, straight - and a fourth for me, tall) and of course - politics.

Then there was today. It's December 14, 54 degrees out and the sun is shinning for the first time in 5 days. Today's run was to be "40 minutes. This time first 15 minutes at regular HR, then for the next 15 go to 175, then last 10 minutes lets see if your HR will go back down under 170."

This is very different from my 4:1 I have grown to love. So I give it a try. The first 15 min consisted of down hill, stop lights, and just making it to the mall. It was pretty easy to keep my HR around 160. I wasn't sure how I was going to feel keeping my HR at 175 for 15 min (I usually get a walk break after 4 min) but wanted to try. After the first 5, I turned around (that was 20 min out of my 40 min total). I felt good and let the HR go between 175 and 180. Next thing I notice, it's 25 min, and I only have 5 min left. I am feeling a bit more out of breath, but overall great. I really didn't think I could do it, but did. I only had to stop for about 10 sec at a light within that 15 min time frame.

Now this might now sounds like a lot, but it is for me. I went the same distance I would on a 4:1, but mentally, felt better that I could maintain a higher HR and didn't have to walk.

Tomorrow there is a high of 39 with a Wintry Mix to Rain and I am reminded that it is December. Good thing tomorrow is a swim and 60 min on the trainer. But it's days like today that am I glad I live in DC and have the random 54 degree day.

Building Strength or Just Mean?

Today I finally hopped back on Carlos who has been sitting so nicely on the trainer. Had an okay 45 minute ride. I am supposed to be doing 1 legged drills. I clip out with one foot, wrap it around the back of the trainer, pedal with one leg for 30 seconds and switch. Do this 3 times on each leg. 2 times within the ride. Wow, by the end of each time with the leg, it hurts!! But, in the good way :-)

I really hope this is building strength in the legs and this isn't Coaches way of being mean. HA!

Other People's Children

That is usually what I say about annoying kids. But, it also works for adults too.

I was chatting with a friend of a friend about Ironman. He just completed IM Fla, his first race. He finished sub 12 hours and was disappointed about his time. Riiiggghhhttt... So we chat about my progress, goals (finishing in 17 hours), and having a coach. He tells me that there were 6 of them that signed up and only 2 finished. That freaked me out. But, he said I would be fine because I had a coach. Again, riiiggghhttt....
More chatting about the experience. The conversation switches to almost how easy it is to finish. Something like 'All you have to do is swim, bike 13 mph, and run a 15 minute mile'.
I respond "I know, that will be hard for me."
'Well, biking 13 mph is pretty easy. I mean all you have to do is push down and you will go 13 mph otherwise you won't go anywhere and would fall off your bike'.
That is so not true, because I have done races and my avg is slower than 13 mph! By this time, I am almost getting offended. It's really NOT easy to go 13 mph for 112 miles!! I know he can, easily, but I am going to work my butt off for over a year and hopefully go that speed. To follow up with a marathon, with 15 minute miles, again will not be easy for me. His response, "Oh, you can walk that with no problem".
By this time, I am almost going to say some inappropriate things and basically just stop talking to him.

Sometimes I don't know if it's the type of people who do these events, living in DC, or a combo of the two. It just really rubbed me the wrong way. I know I am sensitive to my speed, but the entire conversation just left me feeling a bit insulted.

In happy news, I had some pictures developed - I broke my digital and had to use a disposible. I forgot what was on the camera and found these pictures from going to Madison for my golden ticket with my mom. Not the best, but you get the idea.

Time Just Gets Away From Me

Boy, I am not exactly sure what happened, but it's Tuesday and I haven't blogged in almost a week. Here is my recap.

Got back to DC on Thursday just in time for dinner and to see Avenue Q. Was really good - but not for kids.
Friday was a busy day at work and the evening started with a few drinks with Lauren at La Tasca. That turned into a long night.
Saturday was not a great day, starting around noon. Oops... Silly Lauren!
Sunday was 40 and drizzling out, but i met with Merissa and Jess for a 60 min jog. It was good, and actually held the 4:1 the entire time with my HR under 175. Still not getting faster, but I am getting better at controlling the HR.
Monday just got away from me, again.

I am not sure what is going on. I really want to do this, am dedicated, but somethings up. I don't feel burned out, but I am tired all the time, finding it hard to get my workouts in and clean my apartment. Christmas decorations are not up and I am really behind in planning my annual Cookies and Wine party (which is Friday).

I guess this is why you start training so early. Not just the physical side, but the mental aspect of everything as well.

Some people make me giggle

Tonight is my last night in Baton Rouge. After teaching class, I took a nice walk along the Mississippi. I had a light dinner, waited for the first commercial during Project Runway and headed to the gym for 35 minutes on the treadmill. Of course, this was the first time someone else was in the gym with me and the TV was on CNN. How do you ask to switch from CNN to Bravo?? You don't :-(

Anyway, the fact that she was watching CNN was not the part that made me giggle, but her presence in general. Now those who know me know I am not always about fashion. I do like to look okay when I go to the gym, but will never wear make up. I won't wear a navy blue shirt with black shorts. I won't wear a blue sports bra under a white shirt. One other thing I won't wear to the gym, a matching BLACK NYLON TRACK SUIT FROM 1984!! Okay, this picture isn't black, but you get the idea. The sound it was making coming from the treadmill just really made me giggle. And the hair. Again, mine is 9 times out of 10 in a pony tail. I don't really know how to describe the hair I saw. Brown roots, blond tips, spiral perm, shoulder length, down and not moving. The hair must have had a can of hair spray to keep it from moving.

Now I am not judging because she was very nice. AND, I am really the last person who should be commenting on appearance in clothes and hair. However, I do not know the last time I saw a tracksuit like this one. It just really did make me giggle.

And the jog went fine. Another attempt at the run/walk of 4:1 keeping the HR under 175 for those 4 minutes. I am really hoping that if I can stay on track for awhile, I will start to see some improvement...

Not Great, but MUCH Better

I am in Baton Rouge. I've to to say, what a nice town! Everyone is so friendly!!

Anyway, this was supposed to be my 'easy' week. 2 hard weeks, 1 easy. Well, last week being sick and all, it wasn't really a hard week. So, Coach asked if this could be a hard-er week. Not a problem because I really haven't been tired or sore from any of my workouts. However, there is no lap pool and only a recumbent stationary bike. Greeeaaaattt... So after I told Coach this, he gave me a schedule with swimming and biking. Um, okay... maybe he just didn't read my message closely. So I responded letting him know my current hotel situation, again. He responded right away with some modifications. I was getting a bit worried that his personal coaching might fading a bit. Hopefully this was just a fluke situation.

I spent last night on the treadmill and tonight on the treadmill and recumbent bike. It feels good to be back on track a bit. Oh, and I can now let my HR go to 175!! Woo-Hoo!! My body just reacts differently to running and I think Coach is starting to realize that. Running with my HR only to 170 is just easy, I don't go anywhere and I am never tired after the fact.

One more day of teaching and back in DC Thursday night.

In New Orleans

After I did the dance of joy for finding my watch, I finished my packing -but was not successful. Why, because it was 80+ degrees here!! I did not pack for this, it's December!! So my workouts this weekend have not been traditional. I came to visit some friends and their 2 kids. I did chase around a 2 year old, in 80 degree weather - so I think that totally counts as a workout.

It has been a great weekend here with them, and I am not just saying that because I gave Kristen this web address and she will hopefully become a regular reader. Overall it has been a relaxing weekend - which was much needed. They have always been very supportive of my race activites, never give me a hard time for not drinking or leaving the party early because of an upcoming race, listen to me talk for hours about an event without an eye roll, and have provided great care packages. To this day, my Champ Bear keychain hangs on my bag that goes with me to almost all my races. Now that I think about it, he wasn't there in Chicago - with the wetsuit incident... Interesting...

Anyway, this was my frist time to New Orleans. I remembered reading/seeing something about a new 70.3 race here. So, we looked it up and sure enough, April 5, 2009. That is about 7 months after Madison. Could I do that, so soon after Madison... It's something to think about.

One race at a time, one race at a time.