Not so super Saturday

Meh. I had hoped for my second 12 miler of the month in order to meet my January goal but hoping was about as far as I got. Not that the day was a complete wash. I had an excellent 8 mile run - felt strong and steady. My hip was okay but my knee started to twinge towards the end so I listened to my body and stopped at 8.

Run: 8 miles
Average pace – 9:30 exactly according to Christy's Garmin.
G-unit was dead (still) so I don't have my splits.

I think 8 has become my comfort mileage. I don't get achy or tired while running and I finish feeling energized for the rest of my day. Hopefully by the end of February, 10 will be my new 8.

What is this "pool" you speak of?

First swim of the year! I am ashamed that I let myself take such a long break from swimming but since I was a mediocre swimmer to begin with, I really didn’t lose much from the hiatus. I was pretty anxious about this first swim for several reasons; it was cold (still in the 50’s), I wasn’t sure what kind of shape I would be in and it was my first time taking the Masters Class so I didn’t know what to expect. To my complete shock, it was A-M-A-Z-I-N-G! The water felt great and immediately I realized how much I had missed swimming. No really, I did! I missed the silence and the complete sense of solitude it brings despite being in a pool full of fellow swimmers. I missed how effortless it seemed in comparison to the months I have struggled with running. I missed feeling the power of my body without any equipment or gadgets measuring it. I did not, however, miss the water in my ears.
I loved the Masters class and am so grateful my family schedule allows me to participate. I really feel like this class will challenge me and prepare me both mentally and physically for the 70.3. After just one class, I already feel more confident in my swimming skills. It was also nice to have the instructor watch my technique and offer suggestions which is something I’ve never had anyone do.

Swim: ~1200
I lost count but 1200 is a conservative guess.

Whoops, I almost forgot the other part of my work out... Since my running program is based on my fastest 5K time, I thought it would be best to use a more recent time. I decided to replace my short tempo run with a 5K. Unfortunately, my legs were fatigued from Wednesday and Thursday Boot Camps and the 7 mile interval run the night before. I hit the halfway point and decided just to scrap the run. I was starting to get a pain in my right knee and hip and realized that pushing through was not going to be worth jeopardizing my long run on Saturday. Although, it makes me nuts to quit like that, the pain in my hip the next morning let me know I had made the right decision. I took Friday off and was feeling about 70% better for Saturday’s run. The pain was the result of a reoccurring problem I have with my hips. Most of the time, they are out of alignment which causes my body to twist and makes my right leg shorter. For the most part, my body compensates for the discrepancy but with these longer runs, I am starting to notice more issues. I go to the chiropractor but that’s always just a temporary fix. I think it’s time to really address the problem.

Make it a double

Kick started my morning with another butt busting Boot Camp. Today wasn't as intense as most days but I am definitely feeling some of the new exercises from this morning. I was introduced to "fire hydrants" and if you haven't already guessed, this exercise puts us on all fours lifting our leg in all kinds of ways that made my hamstrings hate me. Add some scissors, 6 inches, mountain climbers, planks and side planks and you've got yourself a real workout. We then headed outside for a run. Apparently, it's important to make sure G-Unit is properly plugged into the charger because after sitting on the charger all night, it was dead this morning. Garmin's are funny like that I guess. So no stats. We did 2 loops - easy out, sprint back - plus one easy loop.

Finished my day with a 7 mile interval run at the Y. I was hoping to use the high school track to make things easier but there was a soccer game in the field the track surrounds. And just to drive home the fact that I am completely immersed in training, I actually considered running it anyway. What a sight that would've been. With the sun setting, the only reasonable option was the mill at the Y. Thankfully, Christy met me and we hammered out a very daunting interval run.

Run: 7.00 miles
1.5 mile warm up
12 x 400 @ 8:00 (1:50) :90-ish second RI
Quick cool down and stretch.

Bad Boot Camper

This session of Boot Camp hasn't worked out quite the way I had anticipated. I knew I would miss some days with the Hubs traveling but I had no idea I would miss this many. Today was my first day back after missing all of last week and 2 of 4 days the previous week. Luckily, I made it back just in time for our end of session PT test - 1 minute timed sit up challenge, push up challenge and 1 mile timed run. Although I've been running and biking in lieu of Boot Camp, I was a little nervous about the test today.

PT Test #1 Results:
Push ups - 27
Sit ups - 30
1 mile run - 7:46
(I missed this portion of the test this session so I'm using my results from last session)

PT Test #2 Results:
Push ups - 33
Sit ups - 30
1 Mile run - 7:42

Yes, I am happy that my results were at or better than just 4 weeks ago BUT (here it comes) I'm disappointed with the run time and sit ups. I felt like I really cranked out those sit ups this time so 30 doesn't make me happy. I know we were only given 60 seconds and there are only so many sit ups a person can squeeze in but just a few more would've been nice. The push ups always surprise me and truthfully anything more than two is a success in my book. The run was a good in the sense that I ran it well with a consistent pace and good form. I'm just disappointed with the time. I was really hoping to break 7:40. Overall, I felt very strong today in all the exercises so that is improvement in itself. Since I won't be attending Boot Camp until after the 70.3 in May, I would like to incorporate my own PT test once a month. Blogging those results will motivate me to continue all those exercises I don't like to do.

Two birds, One Stone

This past week I felt slightly off kilter for some reason. Besides the bout with vertigo, I just wasn't feeling right. I attempted my tempo run Thursday and again on Friday but just couldn't get past the second mile. So today's run had me a little anxious. My plan was to incorporate the tempo and add extra warm-up and cool down miles to make it a long run as well. I also hoped this would be the first of the two 12-miler runs I wanted to run this month. Pretty ambitious for such a blah week. Since I was running by myself and wasn't sure how I was going to feel, I didnt want to be stranded 6 miles away from my car. I decided to go out and back 4, then out and back 2 for a total of 12.

I warmed up for two miles then began the tempo - 2 x 2 miles @ 9:08, 1 mile easy. I couldn't stick to a 9:00 minute pace if my life depended on it this morning. The first tempo set of two miles I was either at 8:40s or 9:10s. EVERY time I checked my watch (which seemed like every 10 steps), I was off. After that set, I quickly grabbed a drink and spent the easy 1 mile trying to figure out how to make the second set more consistent. I decided just to run in that "comfortably-hard" zone and see what happens. It worked like a charm and I came in under my goal pace. Plus I enjoyed it a lot more than the first set. I think I need to jump up a few notches in the Run Less, Run Faster book. I don't think the suggested pace pushed me hard enough. For this week's runs, I'm going to try a faster pace.

Mile 8 got me back to the start and finished up the tempo. I started to head out again but had major cramps in my calves. I also forgot to start my watch and didn't notice until half a mile in. Ack! At that point, I was ready just to throw in the towel but I knew if I didn't get 12 today, I wouldn't meet my goal for the month. So I trudged along, stopping to stretch when needed. I got back to the start and thanks (again!) to my inability to manage basic mathematics while I run, I was half a mile short. Crap. After getting through the last miserable 3.5 miles I was not going to fall short of my goal over a mere half a mile. So once again, I headed back out and picked up the last of the mileage.

I completed my tempo, my long run and my 12 miler - Holla!

Once home I stretched really well and hit the foam roller. I totally have a love/hate relationship with that thing - it hurts like a mo fo but the pain is worth it. After a bit, the kids and I headed outside to enjoy the weather. The munchkins played and I hopped on the trainer for an hour while Leland ran 4 miles to get ready for his final Black Belt test this weekend. At 11, he's a triathlete, 7:00/mile runner and Black Belt. When I was that age, all I cared about was dressing like Madonna. LOL

Run: 12 miles
1-9:49
2-9:37
3-9:00
4-8:51
5-9:48
6-8:56
7-8:49
8-10:18
9-11:50
10-11:40
11-9:50
12-9:58

Seconds and squats

Another 45 minute Spinerval workout for the week. Today's torture was aptly named "Muscle Breakdown." There are two interesting items to mention about this workout. The first is that midway through the workout, we were instructed to get off our bikes and hold an isometric squat with our hands behind our heads for one minute. Easy enough, right? Yeah, now add cycling shoes to the mix. We repeated this 3 times and each time it got more awkward. The other part worth mentioning was an acceleration drill - 4 seconds @ 100% effort, 4 seconds RI. Not so bad the first minute, much tougher the second minute, by the third minute I was dying but we continued for five minutes. F-I-V-E. Then repeated it. Muscle breakdown indeed.

I had just enough time for a couple 1 minute planks.

It's only Tuesday?

Sheesh. It feels like it should be Thursday already. Ugh. The next 8 days are going to be crazy... good crazy... but crazy none-the-less. Hubs is busy being all successful and stuff so that leaves all the house chores, errands, kids activities, dinners and endless grown up duties in my hands in addition to my pre-dawn workouts and increasingly demanding job. Good times. Thank goodness the kids are all on the same wave length this week. This is a rare occasion because most of the time, at least one kiddo is tired, cranky, moody or all of the above. So far so good, though. Besides the hectic schedule (which I will not b*tch about anymore), I've been feeling a little "off." Yesterday, I was in a funk and it showed in my workout.

Monday:
3 miles. This is what happens when I head to my training area without purpose. I end up with a weak excuse for a workout. blah.

Today was just plain bizarre. I opened my eyes this morning and the room was spinning like crazy. It was like someone stole my equilibrium while I slept. I got up and was having major vertigo issues. Something I have never experienced before in my life. I literally kept leaning to the right. As long as I kept my eyes straight ahead, I was okay. Thankfully, I got through my interval run and actually had a great little run. But as soon as I got off the mill and bent over to stretch... tim-ber! I attempted push ups but just fell over. It was probably a pretty funny sight. By lunch, my bout with vertigo was replaced by a massive headache. The same headache I've had for two weeks. I'm pretty confident my tummy sleeping tendencies are the culprit. I need to get to the chiropractor (or as my kids call him, the "chiro-cracktor") and fix my jacked up neck.

Tuesday
Run: 5 miles
1 mile warm up
6 x 800 @ 8:19, 400 RI

Mixing up the usual Saturday

We decided to change up the run a bit and try a new course with some of the Boot Camp crew. Christy and I got there an hour before the usual meeting time and finished a 5 mile loop through the neighborhood. Originally, we had planned to do the loop again with the rest of the group but the run was a struggle from the very first step. I was incredibly sore and stiff from Boot Camp the previous day which is not something I usually have to deal with before my long runs. I just never got comfortable and the increase in temperature by 30 degrees didn't help either. Not to say I didn't enjoy the pleasant temps but I just wasn't dressed properly for it. Once we met up with everyone, we opted for the 3 mile loop for a total of 8 miles. I loved the company, the new course, the warmer weather and pleasant breeze but at no point did my body enjoy the run.

Boot Camp - Week #2

Well... there won't be much to post for this week. Monday, Boot Camp was cancelled due to a power outage. Tuesday and Wednesday, the Hubs was out of town so I had to stay home with the kiddies. I tired to keep up my training but ended up with two off days.

Monday:
Power was out at the gym, no boot camp. I thought about going to the other location but it would have been a lot more time in the car than in the gym.

Tuesday:
Run: 5 miles
.5 warm up
8 x 400 @ 8:34, 400 RI
.5 cool down

Wednesday:
I didn't set my alarm correctly and worked late so I couldn't make it up in the evening. Boo.

Thursday:
Boot camp!
Same fun stuff.

Run: 1.4 miles
Time - 12:00
Pace ~ 8:30

Friday: Make-up Boot Camp day!
Whew! Little different this time. We incorporated exercise balls, bands and the dreaded jump rope. Fortunately, my experience with the jump rope ended up being great. My lack of coordination usually doesn't allow me to do two things at once so moving the rope with my hands and jumping at the same time was a big feat for me! We did 3 circuits with each piece of equipment then finished with too many walking lunges to count.

I just got word that the Hubs schedule will not allow me to attend class Monday or Tuesday so I'm on my own for those days.

update: won't be able to attend any Boot Camp next week :(

Am I still in Florida?

It's cold here. Really, really cold. And all the people up north can stop telling me to quick complaining because they have it so much worse. Guess what - you signed up for that weather. You know it's coming every year, no surprises. We live in Florida to avoid winter so when the temperature drops below 30 degrees, it may as well be negative 30 to us. Our closets are filled with flips flops and shorts not gloves, ear warmers and fleece. That being said, I love running in this weather. I don't enjoy doing any other part of my daily life in this weather, just the running part.

Long run for the week got pushed to Sunday afternoon. I was concerned that it would be a struggle since it's been a while since my last long run. Surprisingly, it was great. The first seven miles went by fairly quickly. Mile 9 was tough and 10 was ridiculously hard. No walk breaks though! My lack of running didn't affect me during the run but I paid the price post-run. I feel like the Tinman.

Run: 10 miles @ 9:47.
1- 9:31
2- 9:46 cross walk
3- 9:54
4- 9:36
5-10:02 scaled a wall and tried to cross Trinity Blvd at Little Rd - yikes. An actual crosswalk would be helpful.
6-9:58
7- 9:50 braving the same intersection
8- 9:46
9- 9:47 cross walk
10- 9:37

Back in the saddle

New Years weekend, I took advantage of the extra time off by reorganizing my training area (a.k.a. the garage). I have a garage storage system already in place for the rest of our crap belongings but I wanted to create a better set up for my equipment and gear. It's still a little bland but I plan on creating a mural or finding some inspiration art to display on the wall.

Friday was my first workout in my new and improved area and it was awesome! So clean and roomy! Plus, I am loving the TV set up low in front of my bike - no painful neck straining. This morning I did the Spinervals 3.0 Suffer O Rama. It was 45 minutes of sprint intervals and tempo sets. Most of the sprints were in the big chain ring in the front and 13-15 in the back. I maintained my speed between 30-33 with a cadence of 110-120. The final set of sprints I hit 133 cadence and 40 mph - woohoo that's a big deal for me! I am LOVING my CompuTrainer even though I'm only using about 25% of it's capabilities at the moment. Hopefully, I'll have the laptop synced soon.

January Boot Camp - Week 1

I am very happy that I was able to squeeze in one more session of Boot Camp. Since this will be my last opportunity to participate until June, I need to get as much as I possibly can out of it. I acheived fantastic results after the previous three week session and I am confident that by the end of January, I will have a strong foundation to build my 70.3 training from.

Day #1:
Usual light day
Run: .60 miles
Time - 10:00

Day #2:
Still a pretty light day except for the final plank - it wouldn't end.
Run: 1.24 miles @ 8:07
1- 8.16
.24 - 7:31
Time - 10:05

Day #3:
PT Test:
Sit ups - 30
Push ups - 27

Ma'am has changed the PT test up a bit. Instead of two minutes for each exercise, we only get one minute to do as many as possible. We are all anxious to find out what the new "cardio endurance" test will be.

I felt really strong on the sit ups this time around and was disappointed when time was up. I'm proud of my push-ups but I struggled for the last 10. I've found that when we do wide stance push ups, they're surprisingly easier for me. I think that's becuase they engage the back muscles more which is where my swimming comes in handy.

Day #4
Circuit - 2 minutes of station.
Round 1:
#1 - agility ladder
#2 - 20 crunches/10 second rest x 4
#3 - squats

Round 2:
#1 - agility ladder
#2 - 20 crunches/8 push ups x 3
#3 - plie squats

Round 3:
#1 - agility ladder
#2 - plank (I made it the first minute then had a terrible pain in my lower back - my hip is out again - and switched to side plank for 15 seconds on each side than back to regular plank)
#3 - plyometric (jumping) squats

Run: 1.75 miles @ 8:24
1- 8:31
.75 - 8:14
Time- 14:40
Not a consistent pace on the run, most of the speed came from last 1/4 mile. That seems to have been the theme all week. I would like to work on holding a solid pace throughout the runs next week.

January Goals

In addition to boot camp, I will continue to incoporate 3 runs - interval, tempo and distance - per week as well as squeeze in some time on my new trainer. I am anxious to get back in the pool but it's soooo cold! On the other hand, the thought of the 1.2 swim in May makes me panic so I don't know which is worse. February is when I plan to hit the pool again. I am hoping (praying!) that I haven't lost too much of my swimming mojo and that 3 months will be enough time to get ready.

4 months until IM 70.3...

Strengths:

1. Found my running legs and finally broke through that wall that I was feeling just a few months back.

2. Steadily increasing my pace.

3. Good mileage under my belt.

4. Increased core strength

Weaknessess:

1. No consistent time in the saddle

2. No swimming

Goals:

1. Two 12 mile runs this month.

2. Two bike workouts per week

3. 5k at 8:40 pace