Running Through Life.....

The 2011 Philly Marathon...Garmin Report

2011-11-21T12:35:00.000-08:00

The Land of Brotherly Love....the first city to build a presidential mansion....the home of the first computer...the city from where our country's first flag was sewn....and the list does go on. Philadelphia is a city not only of historical depth but also a very cultured city with so much to offer any out of town visitor. Philadelphia is an appealing city to me which is mainly why I decided to sign up for the 2011 Philly Marathon.
The day was perfect for 26.2 miles of running. It was cool, but not too cool with a reading of 50 degrees at the start. It was a bit windy with gusts of 10-20 MPH which concerned me a little...especially by the river.
The start was delayed for a little bit which was fine and only meant that I had to sit there and think longer about whether or not I had to pee one last time. At about 7:05AM we were off....well the first coral was anyways. I was about 3 - 4 minutes off of the start which wasn't too bad. I tried to stay with the 3:30 pacer but he took off at a 7:30mm pace which was NOT the pace I wanted to start off.
To avoid the frustration of my Garmin splits being longer than the mile markers, I set the distance on my Garmin to 1.01 miles as opposed to 1 mile flat. I figured that this setting would make up for NOT being able to run the darn tangents. It actually worked out quite well and was nearly dead on which sincerely helped me mentally with pacing.
The first 6 miles were tough for me mostly because it takes my body a good 5-6 miles to warm up. After the ridiculous one mile climb at mile 7, I finally woke up and began to feel good. My 8:00 minute miles became 7:50's and 7:40's with little effort (except for the other hill at mile 10). I stayed steady at a sub 8 for nearly the rest of the way until I hit the home stretch at mile 19 when my legs were just getting inevitably heavier. After 2 miles of a 8:18 pace, I kicked my own ass and reminded myself that I had 5 miles left and letting these miles slip to anything greater than 8 or 8:10 minutes was simply not acceptable so, I went full throttle and surged forward as the rest of the runners came to a crawl.
Nothing really hurt at all....I was breathing fine too but the legs were just tired which was something that I had practiced working on throughout my training with Sonja. At mile 24 I stopped and actually drank two cups of gatorade , walked to the next table and then drank a cup of water at a stand still. I used my training in 100 accelerations to catch up to my lost time which worked quite well. I would serge forward in a full sprint for about 20 seconds and then recover and then go into a sprint for another 20 seconds and then level out back at my marathon pace once the next mile flipped. I kind of liked that methodology...I was testing my body and actually teaching it new tricks.
Between mile 25 and 26 my right Achilles began to sting which worried me because I had NO signs of pain until that point. I pondered on this ache for a mile, sadly, but when I heard a spectator say " You are at mile 25.75, you are almost there..." I decided to sprint. Why not? What is a half mile sprint anways? Only an 800! So off I went gliding...to the home stretch and miraculously the Achilles ache disappeared. I pushed out a 6:30mm pace for the last .43 miles...and just as I crossed the finish in 3:29:52, I slowed down and projectile vomited out my mouth and nose. Some wonderful volunteer grabbed me and brought me to a full on stretcher with wheels but I told her that if I stopped without a walking cool down I would continue to vomit profusely. With no further questions she let me go on my way walking aimlessly in hopes of locating my husband.

Garmin: http://connect.garmin.com/activity/130149728
I found my broken spirited husband who had the look of defeat on his face. The first words he spoke were "That is NOT a flat marathon course!" I laughed and agreed with him 100%. The hills are deceptive on their elevation chart....especially the long gradual ones at miles 17 and 19. Not that we haven't trained on hills but we had just mentally prepared for a flat terrain course after 13 miles. He matched his Steamtown time of 3:25 which I thought was great but he deems that as "slow" for him.
We hobbled back to the hotel which was only 6 blocks away but it probably took us an hour to make the journey back. At one point, we stopped on some curb, sat down and put our heads down on the sidewalk. People laughed, honked their horns and some even snapped pictures of us but it really didn't bother me. I needed to stretch out because my body was in one huge spasm.
I returned to the hotel in a great and satisfying mood until I noticed that my splits after the 10K marked were missing on the results page on-line. Then I began to see that there were several listed results that were haphazard. I gave the Philadelphia marathon the benefit of the doubt that this sort of mishap occurs and that time and patience were just needed. Well, it is about 36 hours later and the issue still has not been resolved nor have they issued any sort of public explanation although runners continue to inquire about this issue via their facebook wall. From the response that I see, the Philadelphia Marathon is leaving it up to the runners to reach out to them explaining the issue which I find ridiculous. THEY need to resolve this issue, not the runners. Thankfully, my chip was read at the start and at the 10K point whereas many runners didn't have ANY start or split times recorded. I have sent my lovely email which was accompanied by my Garmin Report. Along with my clocked start time and a finish line photo with the clock, my Garmin report should resolve this issue. I remain optimistic at this point....
Philly was marathon number 6 for me and so far the best I have ever felt in all of my 26.2 journeys which I credit to the lovely Sonja Friend-Uhl. Sonja is a fantastic coach with a great understanding of running, being a mom and working full time. Thank you Sonja!

Steamtown 2011: A Training run? Or a Running Train Wreck....

2011-10-11T11:30:00.000-07:00

My racing schedule for 2011 is still not over. Why? Because I think I am a superhero but the fact of the matter is that I am really not getting any younger and I am not nearly as hard core about training as I was when I was just a young running "Freshman."

I am really not so concerned with my marathon times anymore and my personal goals tend to slip lower and lower and with age, the fact of accepting this sort of thing is crucial for the mind. This is not to say that I am not passionate about competing anymore because certainly I am! In fact, I am more passionate about it now than ever before. The difference is that numbers do not seem to concern me like they used to although that doesn't stop me from trying to reach my goals come race day.

I signed up for two marathons this fall which I have never ever done before. I thought that since I would be hitting my 5th and 6th marathon, it would probably be safe to try a back to back, in this case, with 6 weeks in between. I walked into Steamtown with an open mind and really no concrete goals. I was fresh off of the triathlon bus and not really marching to a solid training program. I was tired and sort of sick of training so I stuck to a 3-4 running days a week program and 3-4 days of rest. I know, quite possibly a program with too much rest but there is no way I could ever finish all that I plan on doing this fall if I did it any other way.

So at the start, I thought that I would play around with pacing for a bit, stop when I wanted to and just enjoy it, which I did for the most part. Sadly, the weather was not ideal for a 26.2 as it was 58 at the start and by about half way through the sun was shining perpetually on my left side as the temps rose to about 73 for the finish. Anyways, enough of the preface and potential excuses and on with the heart of the matter.

I saw Eric at the start and his goal was mostly the same as mine, which was to stay steady and comfy for as long as possible and take breaks when needed. We started off at about an 8:40mm pace and the as soon as those hard and fast descends came, our pace began to drop fast and furiously....8:10; 8:00; 7:40 and so on....Oh SHIT what the heck am I doing. I didn't WANT a PR here in Steamtown so why hit these paces, I want it in Philly! I tried to take baby steps to prevent over-striding but no matter HOW you slice it, it WILL eventually hurt. My half way time was somewhere around 1:45 at which point Eric was gone. He stayed at a sub 8mm pace mostly which I just did not want to even attempt to continue because I began to over-think and get uncomfortable with my stride. I also began to itch....my nose and eyes were itching which is never a good sign for someone with an allergy to ragweed. I was as prepared as I could be with a zyrtec the night before and a solid puff of my advair in the morning but heck, that can only mask the reality of it for so long. After mile 14 I stayed at a solid 8:15mm pace and then we hit the trails for about 4 miles. Oh crap, here we go...About 2 miles into the trails I got really uncomfortable. I was coughing, blowing snot rockets and itching. Eh well...I thought...it really is OK. Just finish, I told myself....and finish feeling good! So I just slowed to what felt comfortable for my body at this point which was about a 8:40mm pace. I stopped to wash my face off a lot at the aid stations, smiled at the crowds and just enjoyed what I could. I was running and darn it, I love to run! At about mile 23 the hills began and although they are nearly nothing compared to Boston, I still felt like I was hauling a darn piano. Finally, by mile 24 my legs were feeling it. The last two miles were about a 9:15mm pace. In Boston 2011, for some odd reason I was able to hammer out two of my fastest miles for mile 25 and 26...Yeah - that was not an option with the piano on my back.
I finished with my worst clocked 26.2 time yet, but am still very happy with how I approached this marathon, how I carried it out and how I conquered. A success indeed! I am hoping for a different scenario is Philly as I plan to just go all out. I will have nothing to loose at that point and nothing to protect, hold back or save. It is do or die! My goal is to really just work as hard as I possibly can and finish without dying or breaking. A good clocked time? Maybe....A PR? Possibly but again, what is time anyways.
Thankfully, I will be training, once again, under the amazing Sonja Friend-Uhl. She is an amazing athlete and a fascinating person to work with who, no doubt, can set my focus and make me stronger so that I can avoid that piano pulling at mile 23. The first course of business is to change my darn diet. No more cookies, treat and ice cream at night.

Oddly enough, my post marathon pain was very minimal. My quads were aching but not nearly as bad as they had been at Boston in the years prior. I found my defeated husband at the finish line who was not so well. His continued bouts of vomiting and disorientation proved to be a nice taste of heat stroke. He walked the last 2 miles and still did darn well. Congrats to Patti for running an amazing race and setting a new personal best! And to Donna for finishing her first marathon strong and with smiles. And lets not forget Donna's hubby John who crushed the course with a new PR. Also racing was speedster Marco and "Steady Eddy" Eric who also used Steamtown as a training run for NYC but also PRed in doing so! You guys will crush NYC, no doubt. Also on the racing front, I want to give a shout out to my super speedster girl Cathrine for WINNING the Staten Island half on Sunday and to Sarah, the pool GOD, who had her first Master's Swim meet which nearly qualified her for Nationals.
Cheers athletes and cheers to the sports that inspire us every day.

9-11...Never Forget...Toughman Tri....Season Finale

2011-09-12T09:18:00.000-07:00

I'm not quite sure if the ending of this tri season makes me happy or sad....maybe it is a bitter sweet. I am quite elated, however that I can BAG the biking and the swimming for a bit and return to my utmost physical passion, Running.....

To my surprise, I pulled off a pretty successful and quite enjoyable 2011 Triathlon season, placing in either overall or in my age group for every event, except for the Musselman Half Ironman! I really thought that my season would have ended in July after my first 70.3 but after finishing with a less than satisfying run time, I had to give it a second stab at the Westchester Toughman.

September 11th is a very special day to many Americans, including myself. I was in NYC on that horrifying day 10 years ago and I remember thinking that I had never seen so much pain, discouragement and defeat in all of my life. I was only 25 at the time but my young and and naive mind was quickly awakened by the hardships and reality of that day. Aside from contributing money to the families of our innocent victims and heroes I promised to always and forever pay tribute to their existence and keep their spirit alive.

Our heroes were fighters and by partaking in this years Toughman event on September 11th, a decade after our loss, we would be keeping their spirit and the overall spirit of America alive. I thank the wonderful staff and volunteers of the Toughman for paying an amazing tribute and making this day sacred for all of the athletes involved. Keeping the thoughts and spirits of our victims fresh in my mind, I suited up and TOLD myself that I WILL conquer and....I did.

At 4:30am, the alarm at the Drap Hotel went off alerting us that our day to fight and remember had come. Marco and I scurried to get all of our triathlon gear ready including a healthful breakfast and some mid race fuel. Sally, our favorite spectator (and my BFF) kept us calm and even offered to lead us in a morning Yoga session....As awesome as it sounded, we were already running late.

For breakfast I think (I have a very limited short term memory, sorry) I had a Peanut butter, Almond butter and honey sandwich on a Thomas' Corn Bread muffin. I know that I had at least one cup of coffee and chugged about 24 ounces of water between 4:30am and the race start. I packed my bike up with a Snicker's Marathon bar and a Cliff chocolate gel as well as a handful of endurolytes. My hydration situation was one TANK (nestled nicely between my tri bars on my Princess of Power, Kestrel) of accelerade mixed with a little of the Hammer Sustained Energy. Then I had one 24 oz bottle of water and one 24 oz bottle mixed with JUST Sustained Energy. I really did not care what my bike split was...I just wanted to feel good enough coming off of it to have a decent run.

At the swim start, I realized that the current was running across the river which looked odd to me. In addition, the water was chocolate colored brown with red areas which we were told was a result of the sediment runoff after Hurricane Irene attacked us. The swim didn't look to be too bad and thought that maybe I could at least take it down in 38 minutes. Boy was I WRONG!

I felt great swimming out to the turn-around point but then I kept drifting out and away from the buoy....but at the same time could not even sight the next buoy. I struggled to keep my body from drifting and began to struggle hard but backed off knowing that #1, no use in exerting all that I have on this swim and #2, avoiding a panic attack in open water is key! So I just followed whoever was next to me which pulled me in at about 41 minutes, YIKES! This was about 3 minutes worse than what I did at the Musselman. I wacked my ankle on a bike rack running into Transition 1 which was not bothersome at all during the race (endorphins are a natural and wonderful thing).

The bike was extremely comfortable for me. My body did not feel taxed and I did not get very winded....even on the many climbs. Maybe I should credit this confortability to my amazing Kestrel, Princess of Power. If there is one thing that can be changed for all future Toughman events, it would be to have better traffic control along the course. At mile 3, a cop let a truck pull out of the Diner parking lot right as I was coming down the hill. And at the Route 100\35 intersection, the traffic cop stopped the cyclists so that motorists could go by and to my luck, I was in a pack of cyclists that got stopped TWICE...both going north on 100 AND going south on 100. One woman clocked that we were stopped for 88 seconds going south. To me, this is somewhat unacceptable especially since this is a race. Obviously, there isn't much you can do about something like this and quite honestly, maybe my legs needed the break but mentally, this sort of thing does discourage one.

By about mile 50 of the bike, My legs were getting irritated and ready to run. I stood up for most all of the smaller climbs from mile 45 on to get myself into the running sort of position. I was chomping at the bit to run only because it was the my 13.1 PR course.

At mile 56 I was beaming and smiling because I knew that my time to shine was now up! I finished the bike comfortably at 2:55 which was 3 minutes better than what I did at the Musselman. Thankfully, I made up those 3 minutes that I lost on the swim. Thank you Princess of Power for doing me right, as always.

I slipped my fave running shoes on, Nike Vomeros, which I use for technical (hilly and rough terrain) courses. Many athletes balk about this run course because it is anything but flat and fast. It is hard....hilly and with about 3 to 4 miles on dirt, rocks and or wood chips. This is really a runners course. I ran out of that park feeling wonderful. My legs were not sore and only slightly fatigued. My footing was smooth and my form was strong and felt just perfect. My first mile was about an 8:04 and realizing that I had 12 more to go, I kicked in down a notch. I thought that if I could stay at a comfy 8:15 pace on the downhills and I flats, that I would be willing and able to sacrifice the slower 9:00 pace or more on the uphills. Surprisingly, I stuck to this thought and followed it the whole way through. I usually want to crush the downhills hard and fast but that would kill my quads so I stayed light, with quick turnover and on my toes. The uphills were hard...I'm not going to lie. Many people were walking, especially up the hill at mile 9 which is steep and long. At this point, I began to think about the firemen and women on 911 that marched into those piping hot burning towers with 30lbs of gear on...climbing endless stairs to help the victims out of the building. Any of the pain and discomfort that I was feeling was absolutely nothing compared to what our heroes felt on that day. This inspired me to move forward and push through.

When I reached mile 12, I knew I was home so I kicked it into high gear and pushed every little piece of life out of my legs. Surprisingly, I knocked the last mile 1.1 mile out in about 7:45.

I always get emotional on this course....mostly because it is literally my backyard and my family and my course. I finished the run in 1:52:30 with a 8:35mm pace. My final time was 5:32:01 which was almost a 10 minute PR for me. To my surprise, I finished first in my age group out of 25 which is just a bonus, in my opinion.

I met a ton of great people both on the course at pre and post race. I'm not 100% sold on indulging myself in the 70.3 distance but I will do this event every year maybe as my sole half iron event annually. It is perfect....I do not have to pay to travel, I do not have to endure any long car rides, I can train on the course AND I get to sleep in my own bed and be home in just 10 minutes post race. No brainer!

Now it is time for me to be a runner again for the winter....26.2 hear I come!!!!

Trifulling……and maybe a little Trifling!

2011-08-08T11:33:00.000-07:00

Aside from my amazing family, running has been my number one passion for several years now, good, bad, ugly or just plain slow. Sadly, injuries have forced me to keep my weekly mileage at a personal all time low which was disheartening to me at first. Running has always been my personal escape and the longer I ran the better mental healing it provided.
I forced myself to indulge in some more swimming and biking, which I fought at first but with a little mental perseverance I began to find some sort of personal solitude in both. I was able to fulfill that physical and mental need through these non-running activities but then BALANCE became a dilemma. How do I balance all three sports, juggle a full time job AND be the best mommy in the world so that I could conquer a successful tri season?

Surely I couldn't hire a professional Coach in this as I am simply just an amateur testing the waters. What better way to move forward than to just dive in….
With the help of a dear friend and Triathlon KING, Marco Cammayo, I began to train in the late spring for my “coming out” Triathlon season. I had done a handful of triathlons in the years prior but non with much desire to conquer. I really had a disliking for the BIKE leg. The thought of sitting on a stupid thing with two wheels as I attempted to move it along as fast as possible with my own two legs seemed silly to me. I remember laughing to myself last year while doing the NYC Tri as I watched all these people on fancy bikes that made fancy sounds and with cyclist riders wearing fancy and bright colored get up gear and helmets that looked like they came from outer space. Who ARE these people and do they know how ridiculous they look? Surely, I was part of this pack on my 22 pound aluminum frame that was ill fitted to my dimensions wearing heavy spin shoes and a helmet from Target.

Ironically, one year later I am now one of those silly looking cyclists with a funny shaped Rudy Project helmet, a fancy, bright tri outfit and a super light 18lb carbon Kestrel Tri bike equipped with carbon pedals and carbon tri shoes. I also had my pretty little Kestrel individually fitted to suit my own personal dimensions by Yorktown Cycles. Funny how things change in a year….But the real question is, did all these “fancy” things make me a better cyclist?
I remember my first outdoor ride on my new Tri bike this year in early May with my dear runner friend gone cyclist, President GG. Historically, I was a slow cyclist and always at the end of the pack. It was embarrassing, yes, but nonetheless, I was a runner. I choose to ride with GG on my first ride because I knew that he would have patience with me, as he did. But the funny thing was, that instead of trailing a half mile to one mile behind GG like I had in the previous year, I was now just trailing him by a couple of yards. So to answer the question, “Did all of these fancy cycling things make me better?”, I say, YES. It did! Maybe it won’t help my endurance but it certainly made me a more efficient cyclist and with that came some sort of contentment with the sport.
Swimming is an entirely different beast in and of itself. I have always enjoyed it at a leisurely level while keeping my heart rate in a total comfort zone. Swimming in open water has always scared me mostly because it is one place that an athlete could lose their life quite quickly and without immediate notice. I have always envied those with the guts and glory to attack the open water as easily as I can attack and bowl of ice cream. With much devotion, tremendous effort and some mental exercises, I grew to fear the water less and less. In addition, taking part in the Club Fit’s master swim program one to two days a week certainly helped me in this respect. I trained with like-minded individuals who not only encouraged me but pushed me to my swimming limits.
Running was running but I never would believe that my running speed would suffer to the hands of cycling and swimming Gods. I couldn’t quite understand if it was because I wasn’t running as much? Or I wasn’t doing as many quality runs or if my legs were just plain confused??!!! Last year, I used to run 10x 800 at a 3:08 average. Now I am lucky to average a 3:15! My mile repeats went from a solid 6:25 minute mile pace to a sloppy 6:50 minute mile pace.

Combining the three of these sports may seems easy to some but it really does take quite some precision. Even partaking in a sprint triathlon requires the same amount of mental and equipment preparation as a half iron. The bike, the wetsuit, the goggles, the cycling shoes, the fuel, the running shoes, the visor….the list is ridiculous! And me, not being the MOST organized individual, would always come back to the transition area after a race to find all of belongings scattered within a 10 foot radius.
My first triathlon of the season was on June 6th, in Bridgeport, CT at the Seaside Sprint. I had no REAL goal for this race except to get an understanding as to what my level of fitness was as a triathlete for my “coming out strong” year. I was very pleased when I came in as the second place female overall, trailing my dear friend and killer athlete Mandy Braverman by 2 and a half minutes, with a time of 1:06. The half mile swim in the LI Sound took me roughly 12:30; the 10 mile flat bike ride about 29:30 and the 5k run about 21:30. Not too shabby. The biggest area in need of improvement was my transition times. I would love to see a candid video of myself during a transition because I really do not know WHAT in the WORLD I do.

Two weeks after the Seaside Sprint, my dear friend Sarah and I headed down south to take on the DC Olympic size triathlon in our nation’s lovely capital city. My ultimate goal was to finish strong and feeling good. The swim was a little complicated but probably one of the best marked swim courses I have ever seen. I did not push it to my max on the swim because swimming in a River with a current, scares the heck out of me. I finished the .93 tenths of a mile swim in about 28 minutes. My transition time from swim to bike was just ridiculous! I think it took me over three minutes. I’m not sure what I was doing but my return to transition after the race told a very wild and crazy story. The bike route for this Tri was very technical with 5 hairpin turns in total which was extremely difficult to maneuver when everybody is speeding, Grand Prix style! My bike time for the 25 miles was 1:12 with a average speed of 20.6 MPH. Quite honestly, I didn’t know that I could ever be capable of such speed! I was flabbergasted and very content with this time. Back to transition and this time, I got lost and disoriented. I did not know where the heck I was! After 2 minutes of futzing and fumbling through transition, I finally racked my bike and slid into my sneakers for the home stretch. I passed a lot of people on this run, as I usually do. I kept a solid 7:15mm pace until I hit mile 3 and a half and then WACK my lack of fuel on the bike hit me like it was nobody’s business. My 7:15’s slid to a 8’s and 8:15’s. I finished with an overall run time of 47:57 or so with an average pace of 7:45 minutes per mile. Not my best 10K time but under 48 minutes, by just a hair, which was acceptable I finished this race feeling famished and beat up mostly because of the humidity and lack of fuel, I suppose. I placed second in my 35-39 age group out of 52 with a time of 2:33. This qualified me for the 5150 Age group championships in Iowa this September. With a half iron in site, I knew that I needed to start doing something different whether it was nutrition or training or both….
My first stab at a half iron distance triathlon came all too fast and just happened to be on the most oppressively hot day of the year. Confidant that my training would at least get me to the finish line, I was reluctant to believe that I could do anything better than 6 hours. I spent most of my training on a bike and my long distance running hadn’t been anything greater than 12 miles. I have never done an enduring race longer than a marathon so I did not know how well my body would accept anything over three and a half hours. I suppose that could be more of a mental barrier than anything but nonetheless, the thought terrified me.

On July 17th, four of my friends and I prepared ourselves for 70.3 in Geneva, NY to take on a 1.2 mile swim, a 56 mile bike and 13.1 mile run at the Musselman Half Iron. At the 7:00am start, the temperature was already 80 degree with humid and sticky conditions. At the 35-39 AG wave start, my girl Jen and I hugged as we were both 70.3 virgins. The horn blew and off we went! For the first 100 yards or so, the water was shallow so many athletes waded. I dolphined for a while but then realized that my new goggles were leaking. I had to wade now and tighten the darn things to eliminate the leakage. Finally after 3 tries of tightening, I was off. Before I could get into a grove I was blinded side with huge swells of water. Waves? How could that be? This is a lake! Then I briefly recalled the mandatory race briefing the day before when the Race Director specifically said “If you do not have experience swimming in a opened water lake environment, please go get experience and come back next year.” Who knew that such insane swells could exist in a lake! But they did and with some intense power. The first 400 yards were spent battling waves and getting tossed around like a floating leaf in a mass of swirling water. At the first buoy, the swim them went left and parallel to the shore which provided some relief in that the waves we only attacking from one side as opposed to head on. The dilemma in this was that by breathing on the opposite side of the waves, we were all presented with the glare of the rising sun which made it nearly impossible to see the buoys ahead. I tried relentlessly to power through this swim as best as possible but it really presented many obstacles. I finished the 1.2 mile swim in about 38 minutes. To no real surprise, my transition 1 time really stunk but I did need a little “Time Out” in order to prepare myself for a nasty 56 mile ride. The bike course was a little more difficult than what I had planned for. There were many flat and gradual climbs and not many hills at all. Oddly enough, I prefer a hilly course on the bike because it allows a little recovery time on the down hills, even if I DO peddle on the down hills. 56 miles of a continuous push was a little much for my virgin legs, especially since most all of my training had been on hills. I fueled a lot of the bike, being mindful of the temperature and humidity level. I took in about 16 oz of accerelerade, a 250 calorie peanut butter and jelly bar and about 20 oz of water. At about mile 55, I shoved 3 more endurolytes down my throat in preparation of what I knew would be a hellish 13.1 mile run. I finished the bike leg in about 2:58 with a speed of about 18.5 MPH. I got off that bike swearing and really pissed off because I was already tired and DONE with the race. I grabbed my handheld bottle (filled with accelerade) and strapped on my Newton running shoes. As soon as I left transition, I saw my hubby and two kids for the first time during the entire race which gave me chills and a boost of energy to finish this race strong. The first two miles were brutal. Hot, humid, no shade and on concrete! After suffering a fractured metatarsal last fall, my long, skinny toes have no tolerance for multiple miles on concrete. The shooting pain that emanated through my toes was quite obscene and nearly unbearable. Finally, at mile two, the concrete sidewalk run ended but with the greeting of an obnoxious grassy hill up some random persons back yard. I walked up that hill and stopped at the aid station at the top. I grabbed 3 sponges and wiped myself down. I filled my handheld up with water and shoved a cup of ice down my sports bra. I reluctantly moved on. The only thing that kept me motivated was the fact that there was an aid station at every mile marker. Between miles 4 and 7, I got into a grove and only stopped once. My pace was at a steady 8:50mm pace and that included all the stops. I would be happy with a 8:50mm overall pace but that hope quickly flew out the window at about mile 10. I had officially hit “The Wall”. I stopped at the mile 10 aid station for a good 2 minutes so that I could #1, pee myself and #2 fix the darn sole of my shoe which had crumpled all the way up to my toes. Just when I thought that I was back in a grove at mile 11, I was back to concrete, beaming sun and NO shade! I was delirious, to say the least. I could hear the finish line in the near distance and wanted so bad to get there but this 2 mile march of death took, what felt like, a lifetime. By mile 12, I was staggering and got a sick feeling in the pit of my stomach. I grabbed some sort of sports drink at the aid station (I think it was Heed) which I quickly barfed right out my nose. Lovely. I finally reached the home stretch and could see my kids, my husband and Sarah and yelling for me. I cried, I had done it! I finished within my goal time and complete my first half iron with the temperature reading 93 degrees when I finished in a time of 5:41, placing 8th in age out of about 50. I was very content on completing this milestone.
I was bitten by this half iron bug and decided, just 2 weeks after my first half iron, that I would sign up for the Westchester Toughman half iron. The real reason that this race, in particular, appeases to me is that it is practically in my back yard. The race takes place on the roads that I have trained on and only just a few miles from home. In addition, I ran the 13.1 mile run course last year as part of a relay team and PR’ed with a 1:34. It is hilly as ALL HECK with a lots of turns and curves but for some reason, I do best on technical courses. I’m not a “flat and fast” racer for some reason. My legs get tired and feel too heavy on flat and straight bike and run courses. This isn’t to say that a PR is in my future at the Toughman but at least I will have the comfort of knowing where I am and what lay ahead.
I am not really changing my training regimen now in preparation for the Toughman. The only real difference is that I have now increased my running mileage because the Superhero inside of me will also be running the Steamtown marathon just 4 weeks after the Toughman. Nonsense, I know.
Cheers my fellow runners, triathletes and Mommies alike!

BOSTON 2011

2011-04-26T11:42:00.000-07:00

I thought about making the title to this post “Boston, Never Again…..” but then remembered how much I love that darn city. The course, however is anything to admire aside from the glorious crowds.
Boston 2011 was different this year for so many reasons. First and foremost, it was a much larger group of us this year and in my mind, the more the merrier. We all had our own goals but mine personally was to PR which I knew would be a tough task given what transpired over the past 6 weeks. Injured would be an understatement….Last year structurally, I held up but for some reason, this year was a domino effect. Maybe I am just getting too OLD!
After three straight weeks of 50 plus miles, my body pretty much gave in and gave up. Like a an old Chrysler, things just began to ache and wreak havoc little by little. First Tendonitis, then shin splints and then the ultimate doozy….a micro tear in my hamstring, which occurred about 2 weeks prior to race day. I cried….a lot and carried on like a spoiled child, Why me? I think my taper really began in early March due to these injuries and I’m not quite sure if that helped or hurt my performance. Thankfully, my magnificent Physical Therapist, BGoo as we call him, pieced me back together along with some top of the ART provided by Dr. Stu the Great!
The week before Boston was when the fun and excitement began. Injuries aside, Melissa and I began the party a little prematurely. Maybe drinking 3 nights the week before was not such a bright idea but never the less, it WAS red wine. Melissa and I also began an eating binge of carb-loaded food three days prior and I swear, had I not reminded myself of that disgusting binge during the race, I would have walked off the course at mile 11! But quite honestly, never once did I feel like I was crashing due to poor nutrition so that is one thing that I did 100% right…..I think! Everything else was just pure pain
Painful indeed but probably the most mentally successful race I have ever run. By mile 2, I knew that this journey was going to be a long and painful haul as my voice mysteriously disappeared, the wheezing began (all allergy related, I’m convinced!) and my legs were sort of feeling lazy. Thankfully, my dear friend Marco agreed to join in from the sidelines with me at mile 13 and stuck with me until the end. He was a savior although I did notice that he got caught up in the atmosphere and the crowd and would frequently end up 25 feet ahead of me, throwing out high fives to spectators, which is EASY for someone to do on heartbreak hill when it is only his 6th mile and not 21st! Nonetheless, he was my blessing and managed to keep me mentally focused and even urged me to crush the last 3 miles, which I did with negative splits as mile 26 was my fastest mile on the course. I’m not quite sure how I got my broken, hill beaten legs to move at that point but I needed to get to that finish QUICKLY! This year, I left Mr. Garmin at home because for once,. I wanted to run based on feel and not let some measly beeping GPS raise my heart rate. I do, however somewhat know my splits because I can piece together Sarah’s and Marco’s Garmin report and get an idea.
This year was rough for everybody though, not just me (I swear, I’m not the only complainer!!!). Not that my peeps complain but they too faced some obstacles on race day. Sarah, for example, decided that a late night binge the night before would be appropriate, which landed her in line for a porta potty at mile 11. Miraculously, she picked the pace right back up like she never missed a beat. I think my new nickname for her now if iron gut! Sarah is another one who suffered a slew of injuries during the hellish winter months of training. Melissa also had some allergy related issues as well as some very rebellious legs. There is one little runner girl who had one amazing race, which her numbers DO prove! Lauren crushed her FIRST TIME BOSTON run in 3:25! Gosh DARN that girl can run like the wind! And lets not forget Chuck the Marathon Junkie and Beth Lowenthal who pulled a double that weekend. Both of those steel bulls ran the London Marathon on Sunday April 18th, hopped aboard a flight to Boston and ran Boston on Monday the 19th. TOTALLY amazes me! But regardless of what numbers we all pulled in Boston this year, we all finished which is a huge accomplishment for a course of that caliber.
The Post celebration was epic, as some would describe it although I abandoned the happy finishers prematurely because I had no voice. And on a side note, it is 8 days post Boston and my voice STILL has not returned….even after a round of anti-biotics AND rest. This aging thing really rots! A BIG HUGE shout out and thanks to all my bestest friends and amazing family who were part of Boston 2011’s journey. I could have never enjoyed this race without them. Cheers! And here’s to a hopeful fun tri season!

Three Months POST Stress Fracture....

2010-12-16T07:13:00.000-08:00

...and who KNEW that getting back would take SO long and hurt SO bad! Don't get me wrong....my injury is healed and feels absolutely fine but everything else is simply another story. My legs have never felt so much soreness, aside from running the Boston Marathon. It just seems as though returning to gravity is not as easy as one would really think. I'm not complaining, after all I AM running again! Slow or sore (like hell or high water), it doesn't matter one bit although I DO like a little speed from time to time!

After a good hard 2 months of nothing but deep water running and swimming, I thought for sure that I would be just fine returning to the road but then Coach reminded me of that one little thing....GRAVITY. Uhg. It really does beat ya up after taking a 2 month hiatus. I also have a load of anxiety about any potential future injuries. I am so aware of any\all aches in pains now which can really hamper a good run.

My first return to the "playing field" was on Thanksgiving Day at the Newtown Ct 5K Turkey Trot. Obviously this was anything BUT a competitive race for me. It was simply a fun run with friends and family. I was shocked to have finished 4th overall out of 350 women with a time of 21:15, which is not but my best 5K time but only 50 seconds off my PR. Not too shabby I suppose! Make no mistake, however I was certainly sore afterwards, especially since the course included one long and steep climb.

Coach continued to keep me in the pool 1-2 days a week which I complained about but quite honestly, I'm glad that he did otherwise, I would have probably hurt myself upon return. My next ambitious and maybe slightly overly zealous "race" was on December 5th, the Las Vegas half marathon. I was ill prepared for 13 miles and knew that the potential for walking off the coarse did exist but I was fine with not running the "race" competitively. Again, I was running with about 8 of my closest friends so if anything, Vegas would be just an experience as opposed to a "race" and indeed it was.

Sarah, Jackie, the Hubs and I lined up at the back of the second coral. Our plan was to stick together and just enjoy but you know how that goes. My hubs, as always, took off like he was a sprinting Cheetah looking to catch his next meal and speedster Jackie followed. My girl Sarah stuck with me, however but by mile 3, I lost her somewhere. I took off at a steady and extremely comfy 7:25mm pace and by mile 4 realized that I had a little gusto to pick it up. From miles 4 to 7, I stayed at a 7:10 pace and slowed back to a 7:20 from miles 8 to 11. Mile 11 is where the pain begin to consume my body. 11 miles is really never difficult for me to complete, even at a 7:20 pace but mile 11 felt like the mile 22 wall that I hit at the Boston Marathon though worse! My legs tightened up and I was having a really tough time breathing. I began to talk to myself and quite amazingly didn't drop my pace over a 7:38mm but for someone who usually sprints the last mile of a half marathon, a 7:38mm pace is quite sad. I was gasping for air when I crossed the finish and literally just dropped my head down between my knees. My legs were all locked up and not really moving well but to my surprise, I finished in 1:37:20 with an overall pace of a 7:26. This was not a PR for me but really only 3 minutes off my my PR which isn't TOO shabby I suppose! I think I learned a valuable lesson that day....TOO much TOO soon DOES HURT! My muscles were not prepared for a 13 mile race NOR were my lungs prepared for a race 2400 feet above sea level. Us New Yorkers are used to a measly 500 foot elevation gain.

Now that Vegas is nearly 2 weeks behind me, I have continued to pick mileage little by little. Coach has me at a steady 25 miles a week now and will remain until after the New Year which is when my official program for Boston 2011 begins. He wants me to peak at 65 to 70 miles a week for Boston which is quite frightening to just think about. I'm nervous about Boston training this year mostly because of an injury scare. I just do NOT want to get injured again. I am convinced, however that 2011 will be a good and solid year for me in many respects. I have new professional goals with respect to work, new personal goals for me as a mother, friend and wife and new training goals as an athlete. A good friend of mine said something so simple yet spectacular to me the other day. He said "Cait, if you really want something, you CAN make it happen. You just can NOT give up." I believe him and will carry those words with me throughout the entire New Year.

Peace!

A Runner's Distress....STRESS FRACTURE

2010-10-19T11:12:00.000-07:00

To most competitive athletes the word "stress fracture" is not just another medical term but an embedded fear that lingers in the back of the brain knowing that it could potentially become reality.

Unfortunate for me, I was faced with me fear at the peak of my training for the Hartford Marathon. I had just run my fastest 10K (43 minutes) and my fastest half marathon (1:34) and had never felt so wonderful in my running"career"....ever! My average 800 for 10 consecutive sets went from a 3:18, back in April to a 3:04. I could breath fabulously, my stride was comfortable and my legs ALWAYS fresh. I was ready.....ready to tackle my third marathon, Hartford, under the professional coaching of Chuck "Marathonjunkie" Engle, the one person who opened my eyes wide open to the endless possibilities.

It was just 18 days before Hartford....I was out doing what Coach had set me out to do that morning. It was a speed day and my daily menu consisted of 10X800 at 90% of my max. It had been a while since Coach had me do 800's. His usual spadework signature was always more eclectic than the basic 800 but nonetheless it was speed and any sort of speed was music to my ears.

For some ODD reason, I opted to slap on my Nike Free's that Tuesday morning but not without the thought of Coach's nagging words as I laced them up...."Swetts, put the frees on hold. They are dangerous. Trust me." I listened to him....MOSTLY but every so often I snuck them in for a speedwork or tempo day. I thought, can't hurt, right? BOY was I wrong!

I opted to do my 800 X 10 in FDR park, in the upper parking lot which measured a solid 4/10 of a mile. This run began wonderfully....in fact the best set of consecutive 800's ever! My first 800 was a 2:58....the second a 3:00 exactly....then a 3:03 and 3:03 again.....a 3:09...then a 3:08 and then it got a little slower....a 3:13....3:11 and then a 3:12....During my LAST recovery interval I thought hmmmm....foot is feeling tight. Should I do my last 800 here in the parking lot? Or head back and hit the trail up for the last set. My Garmin already read 9.5 miles and being crunched for time I opted for the latter which, to this day, has been the worst decision, along with lacing on the Free's, of my God given running life. Right away the last 800 started off wrong....it didn't feel right but i pushed through it and at about one minute in, I saw a flash of light and felt the most abusive pain radiate through the top of my foot. The pain literally knocked me off my feet and launched me into the air landing safely (thank GOD) on my left shoulder. What the HELL was that? I almost believed that some strange brick had fallen from the sky and smashed over the top of my foot. I looked around and then tossed my shoe and sock off. OK - my foot LOOKED OK but holy WOW was it in pain. I got up and hobbled back home with a great deal of tears in my eyes. I had a long and painful mile to think about this and once I reached my driveway, it had become all too clear. I had a stress fracture. I knew it. I could feel it was my bone. I didn't want to believe it but there was no other explanation. Certainly getting the kids ready and hobbling into work with a bum foot and some saddened emotions was anything but a pleasurable experience. I called my podiatrist that morning and got in to see her before noon. Dr. Karin Johansson, who has been my treating podiatrist for a few years now, put me in a walking cast immediately and sent me off for an MRI which just pitifully confirmed my BIGGEST fear indeed.....A stress fracture of the second metatarsal on the right foot. Obviously I was devastated. Even though I KNEW, deep in my heart, what it was, hearing those words crippled my mind and crushed my heart and soul.

Coach was pretty tough on me and wouldn't baby my sadness but instead the words "You're attitude sucks" stung like rubbing salt in a wound. I was angry....sad....distraught.....you name it! I went through all of the emotions. I must say, however that by the end of the day, I had grown to accept the reality. As Coach said "It is what it is Swetts and take it as it is." Before that evil day was over, he had a whole new program set up for me which included a very intensive relationship with the pool and I don't mean to swim but instead to water run. I didn't know much about water running but I quickly became acquainted because I was told that I could maintain my conditioning if I took this temporary training seriously. So, I did just that.

The very next day I was in the pool was an Aqua Jogger strapped on doing exactly what Coach has set out for me to do. I was doing long runs in the deep water, speed workouts, tempo runs and even plyometrics. The more I did it, the better I got at it. And for ALL of you readers thinking "oh, how hard can deep water running be anyway....". My answer to that is YOU try doing it under Coach Junkie's care....it is NOT easy and I have walked out of that pool with some intense fatigue from head to toe.

The past 4 weeks have been rough....I still have my ups and downs. I am so very grateful for all the great friends and family that I have. It is sad that it took an injury for me to sit back and realize this but in some strange way it has humbled me. I appreciate all of the wonderful people that I have in my life. I was eager to get out on the playing field and support my fellow runners as their #1 fan. I was able to witness the talent of my close friends. I watched Sarah crush 3 half marathons in three consecutive weeks, all under 1:40....I watched my husband score his fastest marathon time yet in 3:18....and Melissa as she conquered her 2nd marathon in three weeks and Jackie crush a half marathon in 1:35 with hardly any training.....and the Doc whip up a fast and furious 26.2, beating his best time by 20 minutes.... I am amazed and truly honored to have such talented, dedicated and caring people in my life.

Today marked my 4 week anniversary of that evil morning. I celebrated that dreadful day with a trip to Dr. Johasson's office to get an xray and for her to assess the healing progress. The swelling and extreme tenderness is now gone. I can walk without my cast and without pain. The greatest news was hearing that I could progressively add running back into my routine. Obviously, this doesn't mean I can go out and run 10 miles tomorrow but instead start with a mile....walk a bit....another walk run the next day etc...All of my high intensity workouts will continue to take place in Mr. Pool (or on that horrible Mr. Bike) for another 2 weeks, November 1st. That is my Golden ticket to freedom.

As for my racing schedule, I will be doing the Las Vegas half marathon on December 5th and of coarse the glorious Boston Marathon in April. I also have the Manhattan half on my plate for January and the NYC half for March. Fingers crossed that nothing crippling will interfere with this tentative schedule. Cheers and Amen.....

Tough-WO-man 2010!

2010-09-13T12:24:00.000-07:00

After an embarrassing and disappointing 13.1 mile run last year at the Toughman 2009, I swore that I would never be a contender again specifically because of the course brutality! But when my dear friend Carly asked if we dare set up a team this year, I was slightly intrigued and very tempted. That "slight" temptation turned into an eventual agreement with some reservations yet curiosity with no real goal in mind except one: NOT VOMIT! Yes - last year I vomited royally at mile 10....out my nose and ALL!

So readers, you can understand my reservations in taking this challenge and although it was half heartily it was with 100% effort. Our team Triple C (name given on the basis on lacking bust size) was a solid one with super fast swimmer Carly and hard core cyclist Carla. Since this was a local event, there were of my closest friends whom I frequently race and train with taking on the challenge as part of a team as well. Our biggest contender, however was the stellar trio consisting of Sarah, whom I call the mini Phelps, Hank, an insane Cyclist and Ellen a natural born athlete and kick ass runner. But the list of insanely gifted athletes does not end there! We also had Dr. Stu's team to watch for, Jen and Patti's team to keep and eye on as well as the Adam, John and Mark's team. Quite honestly, I didn't deem this event as a competition against my friends but instead an event offering us time to do a race together and pull together as one multi group effort considering we all train together....so yes, camaraderie indeed for all teams as one.

If there is one word that I could describe the morning of September 12th at Croton Point Park, it would be perfection. It was cloudy and cool with temps in the high 50's. I couldn't have picked a better day for this event to occur. The river, of coarse, was a bit chilly but for the most part calm and uneventful in terms of movement! The relay swimmers were off with the elites at 7am as the rest of us stood shore side watching intently! To no surprise, Mini Phelps (Sarah) was the first out of the water in about 28 minutes. Good lord that girl is fast. Second up and following Sarah by about 2 minutes was speedy girl Carly, yes, part of the team (my team) TRIPLE C! Woot! John came in next and right behind him was Jen and then trailing by seconds was the Doc. I don't think I ever seen such talent swimming before in my life. I love swimming, however I tend to be one of those types that can sink better than swim. And just then the cyclists were OFF!

This meant that I would be up next although not for another 2-3 hours so, I chilled by the riverside with the other runner chicks sipping water and eating snacks. At about 2 hours in, I decided to get myself together, change my attire and head out for my 2 mile warm up and stretch routine. I felt a little lethargic on my warm up run but nothing bothered me much except for the measly blisters that I had resulting from poor sock choice. I will NEVER go astray from LIN again!

I ate one last little snack, peed every 5 minutes and got my racing shoes laced up and ready. Hank finished the brutal 56 miles first in 2:51 which kicked off speedy chick Ellen onto the violent 13.1 mile course. Next was Adam which sent Mark out and then the Doc's team. Super Cyclist (yes and ONLY female cyclist amongst us) Carla, cruised in at 3:01! Holy CRAP that's fast! And off I went!

Last year, my first mile was a 7:07 which was WAY too fast for mile one so a different game plan was in play. I bolted out of transition and hit a 6:42mm pace and then significantly slowed myself down to a 7:23. I held back a lot at miles 1-3 but then turned it up at mile 4. Mile mile 5 - 6 was a monster climb through the woods which was breathtaking but surprisingly so, not unbearable for me. At 6.75 miles, we had a hairpin back down but this time over the Croton Damn. At mile 7, I decided to crank it up and pick up the pace. I hit a 7mm pace, then a 6:44 pace and just didn't stop there. I was full of energy and speed and felt as though I had more stamina then ever before. I climbed that bitch of a hill at mile 10 in 7:40 which shocked the shit out of me! I did, however feel the need to stop at the top to gasp a bit for air. I looked at my Garmin, dropped my head low, hands on my knees and took a deep breath and said out loud "Go Caitlin, Go!" and off I went again! The last 5K was fast with the final mile ending in 6:34. I felt very comfortable and if this is how I will feel on October 9th for the 26.2 in Hartford CT, then I am in luck my friends! I cruised into the finish line with a new half marathon PR of 1:34:27 averaging a 7:12mm pace. I must admit, I cried.

The Triple C's finished in 5:08 trailing behind the She team (Sarah, Hank and Ellen) by about 11 minutes. Ellen put on a stellar performance running the Toughman Course for the first time in 1:35! That lady has a natural God given talent of being an amazing athlete. A huge congrats also goes out to the rest of the team players....Jen, Patti, Dr. Stu, Adam, Mark, John....you are all amazing athletes and the most down to earth and humble humans that I know. Thank you for keeping it real out there and contributing to a magnificent event!

On a personal note, I have never felt so strangely well after a hard effort run on ridiculous hills in my life! These types of milestones don't always occur for me but when they do, it consumes my every emotion. I have had a lot of let downs with running , post Boston, and although it kept me humble, it frustrated me like nothing before. I have learned, however that with peaks comes valleys and many plateaus. I am a realist and know that I cant ALWAYS get better with every race and that REAL progress and power can take months to achieve.

I've worked hard with an awesome Coach for the past 3 months and quite honestly, the man is a genius. He knows what works, what doesn't and he knows how to reach individualized goals. Without him, I think I would still be broken from Boston.

Next up? Divas HALF in 3 weeks and then Hartford! In less then 4 weeks, my 4th 26.2 mile adventure will make way! To much excitement, my long lost SISTA, Melissa, will be heading out to take on Hartford with me! To complete the Boston Trio, I am crossing my every last finger that JACKS will be making the trip to take on the half. I cannot wait for another classic weekend with two of the greatest runners that I know.

Subtle but REAL Improvements

2010-08-30T12:07:00.000-07:00

Who knew that after running a horrifying and embarrassing half marathon that a fabulous 10K with a new PR would follow! The key is to trust and be patient. Like anything else in life, to improve and succeed as a runner requires some serious hard work and dedication AND.......PATIENCE!
For the first time EVER as a runner, I felt fast and strong all at once. I held a solid pace and truly felt as though I could have held it for a bit longer. This is not to say that my speed didn't suffer in the last mile because it did BUT (there is ALWAYS a BUT) I do credit some of that to the merging 5Kers at mile 5 which interrupted my soft pace. Arg! Oh well, maybe a slow down was a blessing is disguise at that point!

The Old WEthersfield 10K is hosted by the Hartford Marathon Foundation which I found to be very fitting considering I will run the Hartford Marathon in another 5 weeks! YIKES! Although I grew up in Connecticut, I knew nothing about the town of Wethersifield so I walked into the race as blind as a bat! Coach had me prepped well with a pre race routine on Saturday and with a Sunday race morning treat - a caffeine shot! Woot!
At 8:30am the horn sounded and off I went! I took off comfortably but when I peaked at my Garmin that so called "comfy" pace was a 6:07 which I KNEW could never last for more than one mile! My goal was to hold a 6:50 - 6:55mm pace for the entire 6 so I SLOOOOOOOWED down. The first two miles were at about a 6:40 but mile 3 was about a 7:02 due to a bubbly stitch in my side. A good BURP relieved that so by mile 4 I was back to a sub 7. Mile 5 was another 7:02 or so but I really think I needed that mile so that I could catch a bit of a breather! Then, midway through mile 5, the 5K crew merged in....and it was NOT the top of the crew but instead the BUTT end of it. To my discontentment, I got stuck behind doubled strollers and a few dimpled rear ends! Listen, I'm not a running snot and I encourgae all kinds of runners\walkers\joggers to take advantage of a nice event but there needs to be some intervention with this style of race directing! To have the leisurely 5Kers mixed with the competitive 10Kers was not such a brilliant idea. NOT cool! My "zone" was then interrupted with zig zagging and some pleading yells "LEFT! LEFT! On YOUR LEFT!" My last mile was a sad and pathetic 7:18mm pace. The last 2 - 3 tenths were also on grass which threw my pace off a bit too but I honestly do not mind a bit of soft ground. I crossed the finish in 43:16 with an average pace of 6:58 which was candy to my eyes and the taste of sweet victory. This is a 30 second PR which was set back in April but just 2 months ago (June) I embarrassed myself horribly at the Mini 10K in Central Park scoring a 47:13. Sad, I know. In just two months, Master MarathonJunkie has taken me from a poor and broken runner to a new, confident and less broken one! Speed work is my new all time fave these days. As much as it pains me and as much as I hate barfing (yes, I have vomited about 2 times already on my speed days), I see the benefits and understand the need. One note I might add, I rarely ever run with my ipod anymore although I did take it along for this 10K. Shhhhhh.....I know, some call that cheating but with a little ZZ-TOP, The Police, Motely Crue, Green Day, Yeah Yeah Yeahs and Angels and Airwaves, I was GOLDEN!

http://connect.garmin.com/activity/46687505

So, many of you have emailed me with this one question "What is your goal in Hartford"? I really do not have a TIME goal in mind. I just want two things to come out of Hartford: a PR (by any stretch of number) and a happy, healthy and unbroken Caitlin. Boston broke me because of some poor poor POOR training decisions which took me MONTHS to recover from which I want to avoid this time around. I have a few long terms goals with respect to times but my new training program is way too "green" to start expecting numbers to drop significantly!

A huge KUDOS to my hubs who ran his first 10K ever in 41:42! He is such a show off! SO not fair!

Patience IS A Virtue

2010-08-16T12:09:00.000-07:00

The picture to the left is the disgusting 1.3 mile hill that we got to climb TWICE at yesterday's Bronx half.

So all that wishing and wanting for a new PR at DA BRONX Half went out the window at mile 3 when my evenly paced 7:30 miles felt way to comfy and satisfactory. My Garmin bonked at mile 2 or so which may have been a blessing but after the finish, I wish I had it.

I felt ready and hyped up for this race especially since the weather was supposed to be in my favor (cool, cloudy although still 70 degrees). I wanted a PR BAD but I think I was truly hoping for a miracle. I was overzealous and overly confidant that I could hold a 7:15MM pace for 13.1 at this point of my training. If ya think about it, back in June I had hit an ALL TIME RUNNING low clocking in a 1:43 half marathon time, an awful 47 minute 10K time and an embarrassing 37:30 5 mile time. I didnt think that getting out of that rut would be too hard having a Professional Coach.... but it is! This stuff doesn't happen over night! My Coach is amazing and works me hard and I know it is working but like everything else in life, all in stride and all in baby steps!

According to the clocks along the course at every mile, I was at a steady 7:30mm pace. The course was very technical and extremely difficult not only for the long hills but the horribly conditioned roads (pot holes beyond belief) and boringness of the constant out and backs. At mile 10, the clock read 1:15:20 (back out about 20 seconds that it took to reach the start), at mile 12 it read 1:29:55 (again, back out 20 seconds) which is a solid 7:30mm pace. I was confidant that a 1:37:40 or so would be attainable, especially since I tend to crank out the last mile of every race with everything that I've got left! I wasn't bothered that a PR wasn't in store, really, because a comfy 7:30 was where my body felt best and I didn't want to mess with that. To my surprise, I crossed the finish and the clock read 1:40:20 (again, back out 20 seconds to get to the start). I was in disbelief....disgust and complete utter AW! How had it taken me 11 minutes to get 1.1 miles, especially when I picked up the pace! Clearly, the mile marker was off OR the mile markers were off for the entire way which resulted in a longer than usual mile from 12 to 13. No matter how ya slice it, extending the FINAL mile of a race is just plain cruel and unusual! I was PISSED with a 1:40:00 time! I wanted to at LEAST come under 1:40! My pace was 7:38 which I thought I was better than at this point but after putting this sticker shock into perspective, I did run a 10K just 2 months ago at the same pace so my Bronx 13.1 venture was successful.

Coach has kicked my training program up a notch this week. No rest for the wicked because today was not a rest day! Typically for any race that is over 10 miles, I would use the next day to recover BUT Coach had me up at out doing some sick plyos this morning with an easy four miles on the track. I was fatigued, un-motivated and still bitter about scoring a measly 1:40 but as soon as I got moving, I began to feel STRANGELY well! Who knew! My entire routine took about 1.5 hours this morning which sent me into a panicked rush to get ready for work.

My program this week is heavy again with a solid 50 miles of running which includes a nice 18 miler this weekend. Tomorrow's speed workout looks extremely sick and could potentially cause me to barf yet again (last week's speed workout had me hurling at the 3rd mile repeat). I am anxious to get this hot and sticky weather out of here in hopes that some cooler air will make me stronger and faster! All in stride and with a little bit of patience.....

Tattoos, Tri and To PR or Not to PR......

2010-08-12T07:39:00.001-07:00

....that is the question.

Since the closure of my triathlon season, running has become quite the delite on my menu. With a fabulous Coach and a kick ass program, I feel more confidant as a runner now more than ever. BUT, does that mean that I will PR this Sunday at the Bronx Half Marathon?

First, let me discuss my final triathlon, which went out with a BANG! I had ceased all tri training since the NYC Tri, so I thought that going into the Nutmeg State Sprint Tri was going to be anything but a superb display although I proved myself to be wrong. Coach wanted me to keep my HR at a near 75% for the entire race but when I forgot my heart rate strap, I knew that this goal was gone. So, what did I do? Pushed it though only on the swim portion really! I swam a nice half mile in 12 minutes which was my fastest swim time yet which I credit to two things: a very SMALL field of competitors leaving plenty of open space in the water AND glass like water.
My bike was decent, I suppose. I did about 42 minutes for 13 miles which didn't feel like much of a push for me except up the dreadful hill at the end. The run was a fabulous course of mixed dirt trails, grassy flats and open pavement. I scored a 21:04 with not too much effort behind it except for the final half mile (that's when I cranked it, mostly). I was shocked to have won my age group and come in 4th place female overall. Not to shabby! See picture above with the Doc modeling my fancy new helmet. Oh and before I forget, Kudos to the Doc who crushed his best swim time and had an overall solid performance. Way to go Doc!

To celebrate this triathlon season as well as my new commitment to becoming a more fine tuned runner, I tattooed myself with something a tad bit fancy (see above).

Moving forward.....I have changed my mind set lately and have become more positive mostly because I finally feel like I have the actual physical ability now to be a confidant runner. But again, does this mean that a new PR will be in the store? Quite honestly, I do not know. If it were fall like weather, I would say absolutely. It sounds so cliche in looking for a fall back excuse, but heat really does become quite a hindrance! The last half marathon I ran was in June, the day after my first Tri of the season which yielded a 1:43 time, one of my worst half marathon performances yet! With that in mind, I know that I can at least beat that time but to beat my 1:35 PR???? Hmmmmm.....It is a toss up!

I am running a solid 40-50 miles a week now with so many easy runs but also a lot of fast miles mixed in with some extensive plyometrics. For the first time ever, this mileage base does not have me burnt out and feeling overworked.....YET ;-), although Coach does not believe in burnout. Fingers crossed for continued success and well feeling, especially this Sunday! ;)

A Blogging Hiatus....

2010-08-04T15:03:00.001-07:00

.....but certainly not a training hiatus. I have officially retired for the Tri season although I will do the Nutmeg State Sprint Tri up in Warren CT as a fun event. It might be hard to do a race and not be competitive but Coach assures me that going full throttle on Saturday WILL significantly affect my performance negatively at the Bronx half, my "A" race of the month, on the 15th.

To back track a bit.....
The family and I packed up and headed down to the NC shore to visit my in-laws who have build a seemingly posh home right on the water for about a week. To us, this equated to a fantastic vacation paradise although driving 12 hours with 2 children under the age of 5, 2 dogs and 3 adults can be stifling! Our beach vacation worked wonders for our stress level and our inner soul yet a 47 mile run week in 100 plus temps can really make those beach days overly lazy. Our return trip of 12 painful hours on our derrieres resulted in crabby children, irritable adults, a wired Boston Terrier and a Pug breathing heavier than the Darth. All in all, the trip was decent but quite honestly I am more than happy to be home again.

The morning after we returned to our humble abode, I headed out to the Old Croton Aqueduct (OCA) to run an easy 15 miler. Nervous? Yes indeed! The last time I did anything over 13 miles was back in the winter during my Boston Marathon training. I do not know why the distance scared me but for some odd reason it did! The trail is flat and soft, however at about 4 miles in something very strange began to happen along the way. Somewhere in between Croton and Briarcliff, the trail dumps you off in the middle of a "city" where the folks are actually quite friendly but a bit "off". Not wanting to give away the fact that I was lost, I just looked ahead of me and kept on running although when I could no longer find the trail way, I was forced to ask for directions. The first set of individuals that I encountered were two middle aged fellows who weren't so sure footed as they swaggered back and forth sharing, what appeared to be, a 40 oz bottle of beer. My gut told me maybe leave these fellows alone and maybe try to find another person along the way for directions. Ahhhh....alas, I saw an older man ahead walking with a walker. "Hello, Sir?" The man immediately turned around and showed me his toothless smile and beaming eyes through his glasses that were appeared to be as thick as a brick, magnifying and slightly bent. I tried not to act startled and instead continued with my question. "Can you please tell me where I can get back onto the OCA?" Thinking the answer would be simple, I lacked a little bit of my comprehensive listening skills but when he went into the 4 blocks one way, past a church the next way, through a parking lot, past a school and between two telephone poles blah blah blah.....I had to ask him to repeat it one more time. Finally, I was back on track but at this point, the trail resembled something of a grassy field in the middle of the tropics that hadn't been manicured in months. Yikes. Finally, at about 7.5 miles in, I gladly turned around and went back through that "city" and cruised through the woods. I must had taken a wrong twist or turn on my return because the trail abruptly dumped me out on the northbound lane of the Route 9W highway. Holy Crap! Now what? Like a petrified deer, I scurried across the highway, hopped the Jersey barrier and ran down the highway exit on the southbound lane but only after bushing wacking it through pricker bushes and scaly vines. This sucked, truly. By the time I got back to the trail, I had totally bypassed the section of where I had left my bottle of Accelerade which meant NO FUEL for the final 3 miles! I was miserable, pissed and extremely dehydrated. I cranked out the last 2.5 miles merely out of anger but also because I just wanted this adventure to be over. Alas....I saw the Croton Damn.....I was home free.....
I recovered quite well from this run, thankfully because I had to run a FAST 5K the next morning, Coaches orders! I felt good but had this annoying pinch in my lower back area which I credit to sitting on my ass in the car for 12 hours. I took the first mile down in 6:27, the second mile was a 6:45, the third was a 6:25 and funny thing....this course was LONG, 3.2 miles, which pissed me off royally because I would have PR'ed if it was a true 5K! The last 2 tenths was 1:19.
Total: 20:46
Pace (for a 3.2 miles): 6:30
The wonderful thing about this run was that I felt surprisingly well! I felt like I could have actually stayed at this pace for another good mile or two. Ahhhhhhh - redemption! I am finally beginning to push beyond this running plateau!
The first part of my week was the typical Monday plyos, Tuesday speed and Wednesday easy run. I topped my Wednesday (today) off with an easy 1.3 mile swim in the infamous White Pond with my identical swimming partner in crime, Jen. Jen and I are at exactly the same pace in swimming. It is certainly nice to have someone swim along side of you for a one mile plus open water swim for, most importantly, safety reasons. I think I must have zig zagged around Jen about 4 times because at first she was one my left, then on my right, and then we were on top of each other and then back to the left...etc....It was fun! And who says you cant carry on a conversation when you're swimming? Jen and I did a pathetic rendition of the doggy paddle for about 15 minutes while we flapped our jaws. The last .60 mile stretch back to the dock was a little more straight but as we got closer to the dock, we saw a very large welcoming crew. It seemed that the YMCA campers were loading into their canoes for some summer morning fun. I can only image how creepy we must have looked lurking out of the water in our wetsuits, our florescent swim caps and our OH SO flattering goggles. Kudos Jen! Thanks for the refreshing (though filthy) swim and fabulous conversation, as always!

NYC Triathlon

2010-07-20T15:41:00.000-07:00

Although the NYC Triathlon was on Sunday, I feel like the entire weekend was a racing event. Not only is this an enormous triathlon known for it's difficulties but the logistics and preparation of it are enough to tire you out prior to the plunge into the Hudson!

Saturday was packet pickup but before packet pick up, each athlete needed to attend a 25 minute briefing held in a conference center at the Hilton Hotel which was literally just like a work related conference (slides, chairs, a speaker, etc....). After the briefing, we all got a fancy little stamp on our hand as proof for attendance which then granted us access to our packets. Phew! As if getting out bikes off the truck in the middle of Broadway wasn't hard enough!

After we picked up our packets, Jen and I lugged our bikes down to transition to check them in overnight however, transition would be a mile or so away. Eager to get the ball rolling, we rode our bikes over in our sneakers through the NYC traffic on a busy Saturday late afternoon. I don't think I have ever feared for my life more than I did for those brief 10 minutes on my bike. I think a few taxi's almost took me out, maybe a bus or two and an idiot driver with a plate from Maryland. Jen and I both live here in NY, about 40 minutes north of the actual city, so one would think that we would be accustomed to this but no....we are both New Englanders at heart. Regardless of long we have been here in the Empire State, riding in a city environment was a little bit of culture shock for both of us though we hardly wanted to admit it.

With whitened knuckles and a few more white hairs, we safely got our bikes into transition and decided to head along side the Hudson River to get a glimpse of what we would be swimming in. Possibly it would have been a little easier if we had not taken a look because, good grief, was it disgusting!

Our pre-race meal included some pizza and pasta from a greasy little pizza joint in hells kitchen called Fat Sal's. I found it on-line and when we walked in I knew that I would have to take the blame for any stomach related issues for the morning to follow. Thankfully, we escaped any sort of ailment!

For the most part, I think Jen and I both slept well the night before and even woke up before our 4am alarm and wake up call. I think we were both nervous knowing that we really hadn't trained much at all for this event but given we are both pretty solid athletes from the core, we knew we could at least get through it with a decent time. Our biggest fear was the disgusting ness of the swim and the current. The swim in the Hudson is ranked one of the fastest triathlon swims in the nation although the challenging bike and run course does make up for the simple swim.

When we got to transition we we both somewhat fixated on the current hoping that, for whatever reason, the current hadn't shifted up steam yet. This would be rare obviously but it does change at some point in the afternoon and with all the quirky natural disasters happening all around the globe, a fluke change of current wouldn't be that unheard of. Thankfully, the current was still in our favor. I really don't think I bought the whole "current assisted swim" thing until I watch the first few waves plunge in. Holy CRAPOLA were those people gliding through the water! Then, the 40-45 year old women went in and one women literally got on her back and just flew with hardly any effort. The second of 30-34 year old women got closer and closer and before I knew it, I was on the barge and jumped into the water and held onto the rope waiting for the horn. As soon as I grabbed that rope, y legs shot out in front of pulling, literally pulling me down stream! Wowee that is some current! And then WE WERE OFF!

My swimming is OK though much much MUCH less than perfect! I decided to breath solely on my left side so that I could see the distance marker signs along the sea wall and because of this I got a little too close to the furthest buoy line near the wall. I kept hearing "Go right, Go right."

Yes, I'm a drifter. I bumped into some coptering arms and them some dimpled bums before I could navigate further away from the seam wall. I knew that the further away from the wall I was, the quicker the current. Finally, at about 900 in, I was gliding like it was my job! Before I knew it, I was at the "pick up" dock and I say this because unlike most open water swims, swimmers get hoisted out of the water only because we cannot swim at the 1500 point. Two very large men hoisted me up so hard that I flew into the air and when I hit my feet I was so disoriented which is usual for anyone just swimming a fast 1500. The "ride" to transition was quite the experience. We ran 600-700 meters on pavement, barefoot to our transition area. Nice, right? It was during this little jog that I wanted to barf for the taste on my mouth was anything but pleasant. It had tasted like I swallowed a cup of rotten sea water sprinkled with fish guts, sewage and some garbage from Jersey. And for some reason, every swimmer got out of that water with a face covered in this black-ish soot. I don't know why or what it was but I was better off not knowing.

Next? Bike.....

At first I thought, "OK, the West Side Highway is easy....flat" Boy O Boy was I wrong! Next time any of you New Yorkers are on that Highway - note the LONG ASS hills, more specifically the one before the toll! It SUCKS! It is a very complicated course also because of the massive pot holes, man holes, 2 hard U-turns and head wind over the bridge. I thought I did the best that I could on the bike but I truly believe that I do have more in me with respect to speed for a 25 mile ride. Though this is all speculation.....

Finally? The run.....OK - the run is ALL to familiar to me because it is in Central Park which is where I did most of my Boston Marathon training and where I do a ton of smaller road races. Central park is not flat either.....It is either up or down and the flats that might "appear" flat are actually at a bit of a incline or decline. I suspect that this course was short by a tenth because my first mile read a 6:39 pace which I highly doubt to be the truth. I would accept a 7:39 mile but 6:39 seems much too quick for the first mile. I became numb on the run and just put my head down and pumped out whatever I had left in my legs.

The finish was a sweet victory and scored me a time of 2:40 which was more than I had expected. Not too bad for going light on the TRi training this year! Jen and I were neck in the with our times almost exact except for the run which is where Jen looses her mental powers. She is all too familiar with Central Park and physically could have crushed that run! Next time Jen, just talk to yourself!

Here are my splits:

Swim: 20:34

T1 - 8:19 (600 meter run and a little "scuffle" in transition contribute to this 8 minuter)

Bike: 1:24:01 (17.7 MPH)

T2 - 1:35

Run: 45:11

Mile 1 - 6:35 (this is suspect)

Mile 2 - 7:20

Mile 3 - 7:25

Mile 4 - 7:47 (that annoying 1.5 mile steady climb)

Mile 5 - 7:58 (tackled a water table)

Mile 6 - 7:25

Mile .02 - 1:40

(7:27 pace - But I say more of a 7:37 pace)

Total: 2:40:48

Content? Certainly! Plan? RUN MORE (thanks Coach) and BIKE LESS!

I will be in the market for a brand new bike for next year which is when I plan to turn the Tri volume up a bit! I am hoping for either a Cannondale Slice or the Cervelo P3. Anyone know of any other great Tri bikes?

A Tribute to Bronson....

2010-07-19T08:38:00.000-07:00

Similar to the peaks and valleys in training, LIFE also has it's peaks and valleys.

Last Friday we all had to say goodbye to the first addition of the Drap home, Bronson, our 12 year old Basset Hound. Bronson was the first Christmas gift that I have ever received from my husband, though in 1998 we were only 6 months into our dating relationship. Bronson was the love our lives as he was our only sort of responsibility in our early to mid twenties. He had been through it all with us. He was there when we married, moved to 4 different cities with us, experienced our own personal heartbreaks and hardships with us and was there when we brought both our children home from the hospital as newborns. Bronson was the only "child" for a solid 6 years of his life which is when we introduced him to a second addition, Morgan, our now 7 year old Boston Terrier. Bronson and Morgan were like an old married couple after a few years and Morgan really knew no other life other than one with her companion.

Unfortunately, Bronson bit my son when he was just 9 months old about 4 years ago which forced Bronson to live a somewhat separate life from our children meaning we had gates and needed to be aware of where the dog was at all times. It was a challenge as the Drap family grew but we made a commitment to Bronson the day that we brought him home and that was to love him unconditionally and keep him safe and healthy as best as possible.

Bronson's passing was a shock to us and happened extremely fast and without much preparation or notice. I can truly attest to the fact that the death of a pet really is extremely painful. We have experienced bouts of anger, sadness and helplessness.....

Peaks and Valleys.....

2010-07-14T09:39:00.001-07:00

So I peaked but now the valley......Coach told me that there would be days like this but it's always tougher to face in reality. With a little bit of redemption came a little bit of disgust which I am fully able to accept but only because I can now answer the "whys" with much more dignity.
My EZ eight mile run was anything but EZ. It was a heart rate day of maintaining a certain percentage which literally had me at a crawl. One would think that crawling at such a turtles pace would be easy but with a jacked up heart rate (and we attribute this to the humidity and hilly course) it is anything BUT! I left good ol' Garmin at home for once and just used the heart rate monitor. I think my time for 8 miles was 1:15 which equates to a pace that my dear old granddad can do..... To make matter worse, I took on an early morning one mile swim at the lake with some ladies which totally had me breathless and gasping (not to mention that I had the most incredible stomach pain of my LIFE)! I staggered way behind and got my ass royally handed to me.
Frustrated and dismayed I turned to my dear coach and virtual training partner Melissa for consolation. Im a baby, I know. I must say that both Chuck and Melissa pulled me up out of my funk quite nicely and brought about an entirely new perspective for me to see. #1 - I did some sick plyos on Monday and a nasty ass speed workout yesterday which would, naturally, leave anyone below their usual performance level. I have become so zeroed in on my lack of swimming and cycling skills this year but when Coach told me that "Running is more important", I felt like a weight had been lifted off of my shoulders. He is right....I mean I am a runner....I want to excel in the one strength that I have so why stress the secondary stuff? I guess my biggest concern is the NYC tri this weekend as well as the maintenance of my TRI level of fitness, even though my TRI level of fitness currently rots. I am hoping that next year will be THEE TRI year for me. But who knows....I might be so in love with running by then that it could all just be water under the bridge.
To top my rotten day of training off, work has me running in circles, once again, with deadlines for nearly all of my cases. This is the part of my life that really stresses me out. I can literally feel my shoulders rise to my ears and tense when things are heated at work. And just when I think that the work is slowing down, an entirely new case ramps up. This pains me more than any training obstacle only because it truly interferes with my behaviour, attitude and most importantly....my SLEEP!
Today put me in a funk but with a little understanding of why and how my body operates, I am actually quite able to move forward with my head still held high. And as for work? Well, it is what it is and there nothing that I can do about it but to put my head down and dive in full force for now.
And I must apologize to Running Greg whom I promised to keep my posts less cynical. Sorry RG!

On the brighter and less cynical part of life, one of my best friends growing up and my next door neighbor for 18 years is visiting from Colorado and will be staying with me for the next 2 nights. I love her so much.....she is a saint and just the most refreshing person to be around. My Suzie Girl!
Furthermore, Chris Nicholas, The Nike Human Race Director and Director of Pure Fit Radio, invited me to his North County Trail race in Michigan to help him with the event itself. I won't be racing the event with the rest of the Pure Fit ladies but will be able to be behind the scenes with Chris and able to meet the infamous Bart and my coach, Chuck, in person. I am just hoping that my schedule will permit! But with a special invite like that, it is almost necessary to make happen.
I do thank Goodness for the good friends that I have to help me through these evil days.....
Cheers!

Running Redemption

2010-07-13T06:22:00.000-07:00

Training has been at an all time HIGH this week. As much as I really rot at swimming and cycling for this lovely 2010 TRI season, I have finally been granted a bit of redemption with my running which I credit to my kick ass coach and his hard core plan.

Much has happened in terms of training AND races this past week including the Pat Griskus sprint Tri last Wednesday, a fabulous 12 mile run in Rockefeller Park, a 30 bike + 4 run brick and an amazing speed workout! There has not been one day of training yet (this week only) that has me in a "I suck" slump. Maybe it is because my mental behaviour has transformed a bit with respect to speed, distance and capability. Who knows...

First and foremost, the Pat Griskus Tri.....

It was last Wednesday evening when Super Coop, Rock star Ellen and I headed up to Middlebury CT to rock out a .50 mile swim, 10.5 mile bike and 3.1 mile run (though there is rumor that the 3.1 mile run was almost 3.2 miles). My primary goal was to PR from last years time which was a 1:21:30 and gloriously, my goal was met. I finished with a 1:19:29 which I was elated with, initially, feeling that I had made some sort of TRI progress in the past year. Carly cranked out a 1:17:32 and first timer Ellen a 1:23:04! Feeling like accomplished triathletes, all three of us walked away with some sort of hardware award: Carly second in age (30-34); Ellen 3rd in age (40-44) and myself also 3rd in age (30-34).

My glorious feeling of accomplishment and satisfaction ended when I saw my splits posted on the results page the next morning. Two of the three sports were WORSE than last year! All in all, the only improvement I had made was in cycling (by a measly 2 minutes) and in my transition time! Uhg! My swim was worse by 57 seconds and my run by an entire minute and a half. OK, so I was not that elated after all. What do I blame? Possibly the heat and a lack of mental game, I suppose.

Splits:

Swim: 18:59

T1: 1:17

Bike: 35:43 (17.6 MPH)

T2: 50

Run: 22:42 (7:18mm pace)

The week continued on with a little bit of redemption....in running, that is!

Friday night, the Hubs and I headed to the Castle on the Hudson for a night away of fine dining, fabulous wine and a morning wake up of 12 miles in the infamous Rockefeller State Park in Tarrytown. Rockefeller is notoriously known for some brutal ups and downs though on a soft dirt trail. It was hot and humid, to no surprise, but we stayed at a very steady and comfortable pace which lead us to a successful 12 miles.

Sunday was my final day of training on the bike for the season. It was tough one, indeed. I tagged along with the TRRC Cyclists (and as Running Greg says, the Running GODS are getting angry with us for our betrayal) whom wholly and effortlessly left me in the dust. Sweet JESUS that bunch is fast! I did not feel THAT ashamed about my performance considering the crew knows it is my weak sport although I was ashamed when I took a spill at an almost stand still. Good grief!

So, at this point you are probably asking yourself: "What sort of redemption is she talking about?" Well, once I got my aching bum off that bike seat, we laced up our shoes and headed out for a 4 miler and for the first time in a LONG time, my legs felt fabulous and ready to move....and move fast! I love running in the Pres's hood, most likely because of the mix of ups, downs, pavement and dirt. At the end of the four miles, I felt redeemed, like the Running Gods had forgiven me for betraying them . Maybe they just felt bad for me knowing how I have suffered so at the hands of the Cycling and Swimming Gods!

My recovery from my 30 bike + 4 run was really next to nothing, thankfully! My Monday was typical....plyos followed by a 2 mile warm up. Plyos did kick my butt in a bit though in such a fabulous way. Following, was Tuesday and that meant SPEED! Woo! I was in need of a speed workout which was replaced last week with hill repeats.

To keep my training confidential, I must not divulge the specifics of my speed workout (or any bit of the plan, really) but Mr. Marathon Junkie had me doing some interval repeats at a 5:25mm pace which kicked my bum in good! Mark my words when I say that my recovery pace between each interval resembled some sort of drunk swagger which was at best a 10mm pace. I would have crawled if I were allowed because after each repeat my legs felt more and more like something green and jiggly so favored by the infamous Mr. Bill Cosby. Regardless of how tiresome this workout was, I was able to conquer what Coach had laid out for me and THAT, my friends, is why I feel redeemed!

Sunday is my final TRI of the season (aside from a sprint TRi in August which will be nothing more than a fun event with my girl Mandy), the NYC Tri. I am a bit nervous for this event primarily for the swim and bike.....oh and maybe the run too. If anything, it will be a fun time with my girl Jen!

Happy training!

Some Fine Training.....

2010-07-06T09:22:00.000-07:00

....Though a tad bit on the HOT side!

I find it to be extremely difficult to get my bum out of bed on these 96 degree days (gotta LOVE central air) let alone train like a fool in it. The good news is that my coach is all about listening to the heart rate as opposed to an actual pace so what might be a 7mm pace on a cool day can turn out to be a 10mm pace on a hot day.

The weekend began with a quick 5K through Pound ridge which yielded me a second place overall female award but still not a personal best. However, I was proudly content with a 20:44 time only because for the first time in all my 5K history, I felt OK for the entire 3.1 miles. I did not empty the tank at the end but just tried to remain paced throughout. Dr. Stu was my leader and lead himself to a sub 20 victory for the first time.

After some fine cook-out dining, treats and firework fun on Saturday, the hubs and I headed out early on Sunday morning for a long, slow, distance run of 10 miles on a very soft foot path trail in CT. The path was 100% shaded and oh SOOOOO soft on the feet and legs! The only downside of this run was #1 - The humidity and #2 - The bugs which I credit solely to the fact my husband let the bloody Captain Morgan take him over the night prior. He stunk like a sweaty pirate that had been marinating is cheap rum all night. We stayed slow and steady and actually did a negative split run but on a much slower paced scale. We started off at a 9:30mm pace and ended on an 8mm pace and it really came natural and without effort for the last 3 miles. As much as I know that starting slow will benefit a run, I rarely ever listen but now I am forced to recon.

Monday took a bit of a turn. I did my usual plyos in the morning after a 1.5 mile warm up run and then headed to K-Town to ride with the fantastic Taconics: The Pres, The Doc., Running Greg, E, Captain America, Carly (I think her new name might be "Coop") and myself (boring old "Drap"). I already anticipated a 30 mile game of cat and mouse which meant it would be a day of hard effort cycling. SIGH......

The Captain, Coop and myself ended up riding astray from the crowd as soon as we hit Teatown, unintentionally, which added a bit of mileage for us as well as well as another game of cat and mouse. We finally caught up at the lovely Croton Damn, the most picturesque land mark in lower westchester, which was all the excuse we needed to start snapping photos. I LOVE that the Pres, E and The Doc all took their camera phones out before me! It is just comforting to know that I'm not the only crazy picture freak! It was here that Running Greg realized that he had been riding on the big wheel since we had left K-Town. Running Greg doesn't just have his nickname because he "runs" but because he REALLY "runs" (like way faster and way further than I ever could). So, when I asked him how he felt going up those hills on the big wheel his response and forever infamous quote was "I thought it was a lot like running, sort of, but just a little harder." Love it!

We continued on with our journey back towards K-town via 129 to 100 and back to 35. For those of you unfamiliar with 129, please note that it is a very hilly, curvy road with little to no shoulder. For a while we all stayed single file but it wasn't long before the speedy Doc found a moment of opportunity to flee to the front of the pack, which resulted in a minor headbutt with Johnny Law. Yes, we practically got pulled over on a bikes! I think the State Trooper opted out of being a hard ass for one or both of the following: he saw the brawny Captain America and knew his muscles were no match or he saw how fast that The Pres took off and thought we'd all be no match for his dated Dodge to contend with. The Trooper decided to turn off a side road but certainly not without some sort of warning which echoed the words" Ride single file" over his car loudspeaker. OK, so that was our warning but it didn't mean that we necessarily obliged.....

By the time we got back to K-town, it was 9:15am and nearly 80 degrees already. We must give many props and kudos to the brand new riders Running Greg and E who just recently purchased their rides. Good job guys! And if their riding ends up to be anything like their running, watch out! We might just be able to take the Taconic Runners gone Riders on the road for a little speed show.

So it didn't end there....After we were drenched in sweat and partially dehydrated from a fast and furious match with the Taconic riders, Coop and I high-tailed it up to Lake Mahopac to meet up with the girlies to do an open water swim. We got there a little late so we had to try and locate them and then catch up. Oh boy...I knew this would be yet another came of cat and mouse for me. I can usually keep up with Carly's swim pace for about 5 strokes and then I fall significantly behind....and I mean like 2-3 minutes behind. We finally found our girls settled and treading in the middle of the lake. We did a few site spot swims and got out.
I can't think if a better way to spend a hot and sticky holiday weekend.....

The Lin Ladies Endurance Team Sponsorship

2010-07-01T11:48:00.000-07:00

Well aside from an excellent week of training, I have also had quite an amazing week in networking and communications! I was picked up by Lin Socks this week as one of their female athletes. I am one of the 24 ladies chosen across the nation to be on the Lin Ladies Endurance Team. FUN STUFF! The camaraderie amongst all 24 women has been amazing so far and this is just the beginning. Together we are helping Angelo, the man in charge of us ladies, in the design and creation of logos for socks, cycling jerseys and tri tops all of which we will be getting a box of to wear when we are out and about racing (though I would never ever ditch wearing my Taconics attire, The Taconics are like my running family). I can just feel that this is going to be a wonderful success for Lin Socks and for all the sponsored ladies involved. 4 of the 24 ladies are also ESR's for Pure Fit Radio (including myself) which is wonderful because we have already all worked together in promoting and as a team. In addition, Lin also picked up my FAVE training partner in crime, Carly. Together are going to tackle the NY, CT, RI, VT and MA for product promotions (meaning RACE venue). As part of this endurance team we do need to race quite a bit and show the LIN spirit in attire and promotion with samples, fliers etc....

Thank Goodness my Coach is all in favor of frequent racing! Woo!

On the training horizon, things are getting much better. I got a glimmer of hope yesterday when the temps were in the upper 50's at the time that I set sail for my morning run. I had a slow and steady 6 miler on my plate and I must confess that I felt like A$$ for the first 3 miles going at a 9mm pace but all of a sudden, I just kicked it into high gear to do a tempoed mile and finished it in 6:43....hills and all. I didn't even look at my Garmin because I didn't want to do anything special, I just wanted to feel good and stretch my legs a bit. I was certainly on some sort of runners high because for the entire mile my body became numb, my lungs felt open and my mind free. It was amazing! That mile ended at the base of the hill that I live atop. I thought for sure that the hill would hurt after that tempoed mile but it did not! I had more energy than ever getting up that hill. I think I learned my lesson and that is that a warm up no less than 18 minutes really is what the body needs and craves in order to perform successfully. What are the chances of that type of feeling sticking with me throughout this summer? Slim to non I suppose.....heat is a killer and fall like days must be taken advantage of!

After my wonderful easy run, Carly, Ellen and I decided to take a dip in Lake Mahopac for a 1-2 mile open water swim. The water was amazing! It was like bath water and much warmer than the cool, brisk fall-like air! We hugged the shore for quite a bit and choose certain siting points every so often. The water was extremely clean and very clear. By about 30 minutes in, I began to see rocks below me. I thought that maybe it was just one big rock, considering we were a good 50 yards or so off the shore. But then I looked up to site and saw Carly standing with the water up to her lower waist! WTH??? The water was so shallow and as soon as I saw her standing, I realized that my finger tips were hurting from scraping the lake bottom and not from my crashing stroke into the water. So, we moved further into the lake which did seem to help. I really enjoy open water swimming as opposed to swimming in a pool....I fall into a daze and day dream and hardly feel any bit winded, well....until I stop! When I stop I feel like I could use an oxygen tank to catch my breath but when I'm swimming, nothing feels uncomfortable. I guess that is the beauty of a low impact workout.

Today is Thursday and a training day off! Ahhhhh.....I LOVE it! The rough part about this week is that my son has been sick with a stomach bug of some sort which is never fun. He missed camp for a bit but I do believe that he is well on his way back to feeling better. I just hate it when they get those spiky high fevers and refuse to eat. My heart drops! Tomorrow is my Friday home with my babies which always ends up being a juggle between work, momma duties and house cleaning.

Tomorrow is another easy day of low mileage at an easy pace with a race pace portion thrown into the mix. I also hope to get out on the bike for a good 15 miles or so if time permits. I already tried to get the Pres GG to take me on another one his bike riding escapades but his schedule will not permit nor will my girl Jen's. I hate to ride alone. It stinks ;(

The temps are supposed to soar back into the 90's this weekend into next week which doesn't really make me too happy but it is what it is.

Happy training my fellow athletes and happy fourth for ALL you hot Mommas (and Daddas)!

34th Birthday Blowout!

2010-06-27T12:14:00.000-07:00

Almost like a tire blowout! It is Sunday at 3:15pm and I am just ready for bed already but the exhaustion is well worth the fun and hard work that contributed to it.

Friday was my "real" birthday which was a bit rough having the kids home, having to work and clean the house. I did a 5 slow miles at 6am at the wonderful pumphouse with a fast race paced 800 thrown into the mix. It is frustrating being off pace because as much as I want to go faster, my body just is not letting me. My race pace 800, which would typically be anywhere from about 3:00's for just one, was a disgusting and sad 3:30. Uhg. That is a 7:00mm pace folks which is not me for a 800 sprint. It is sad and very disheartening but I have no fear, Mr. Chuck Engle is here! Woo! Time.....it will take me time to get back into my grove.

I knew, merely by the way I felt on Friday, that my 5 mile race in Central Park would be yet another disgrace but I didn't really care. Sally and I had an entire day in NYC planned out which was to begin with the Gay and Lesbian Pride 5 miler in Central Park.

Friday went by way too fast with work, house cleaning and driving to and fron CT to drop the kiddies off. I finally got home by 6pm just in time to meet KJ at the house and head out to a FAB dinner in Chappaqua for some Italian deliciousness! Sally was back at the house making herself comfy in preparation for our killer Saturday.

Sal and I got up early on Saturday. I was more than thrilled to awake not for the race but for pre race allowance: CAFFEINE! Oh SO delish but also such a tease!

The little bit of caffeine kicked in so fast through my "junk free" body. I could certainly feel it but it wasn't enough to make my 5 miler a speedy one. In Part, I blame the blazing weather for my failure but also my mental state and slightly sore lower legs which are slowly getting better but still not quite 100%. Because I have been off kilter for a bit, I almost expect it now. Oh such a vicious circle! My first mile was in 6:45 and quite honestly, I felt great! I felt loose, free and comfortable BUT as soon as we peaked out from behind the shaded path and into the sun's blaze, I mentally collapsed as my physical followed. Mile 2 was in 7:14 and from after that mile, I knew it would only get worse and it did! Mile 3 was 7:26, Mile 4 8:00 (the sight of this really killed my mental powers) and then mile 5 a 7:33. I sucked, plain and simple. I was a solid 3 minutes and 20 seconds off my PR and a solid 2 minutes off of my typical 5 miler in FDR park. OK, I'll quite with the cynical sense.

The day did get better, indeed! We headed over to Bliss Spa for a 75 minute massage which nearly had me asleep until the fire alarm went off. The JOYS of being in a NYC building. Thankfully, it was just a test and typically the NYFD is a bit rough and tumble so it was surprising that we all didn't have to evacuate. After our heavenly rub down, we hit up the Spice Market with super fast Tedward (he scored a 33 minute time at the race which was 3 minutes off of his PR as well). The day ended early as we were back to Ytown by 6:30pm which was just in time for some ice cream birthday cake with my hubs and lovely kiddies. I don't think ice cream is part of my training menu but it was for my birthday which has to be excusable.

Today was not a rest day! I headed over to K-town to meet up with the President GG and other fellow Taconic Bill. Yes, it was me and two big dudes. GREAT! I knew before we even started that these guys were going to kick my ASS on the bike ride. I thought for sure my only saviour would be my slight lady body weight which would be beneficial for climbing but SCRATCH THAT THEORY! GG kicked my A$$ up those hills like it was his business. I actually really enjoyed it, however because I don't think I have ever pushed so hard for 30 miles before on my bike. After a 30 mile ride of tons of ups and downs, the Pres and I did a short and slow 3.5 miler through K-Town. We literally went down a hill for about 1.7 miles and then back up it. It was certainly challenging and had me winded but probably the most difficult brick that I have ever done. Amen! Thank for kicking my derriere Pres! We will make this a usual weekly thing!

Tomorrow it is back to grind....work grind that is. My training plate is light tomorrow but super powerful. I have a good 30 inutes of plyos to contend with after a few short slow miles on the pavement. I think I could potentially be in bed by 7pm if my kiddos allow it.

One Week - DOWN!

2010-06-24T07:10:00.000-07:00

I have officially been caffeine free for 8 day although I am still feeling some slight withdrawal effects including headaches and difficulty getting out of bed. I am, however sleeping so extremely well at night with 8-9 hour stretches at a time. This is something that I have longed for since the birth of my first child.
My first week with my new "Marathon Junkie" coach has been quite wonderful though a tad bit difficult. So far, I have been focusing on my heart rate and keeping it at a certain percentage whether it be 75% or 90%. It is tough trying to keep a steady heart rate especially when I'm so used to focusing on a steady pace instead. I am convinced that this will certainly make me a better athlete altogether, in baby steps!
My Monday began with some seriously difficult plyos, followed by a very cool speed workout on Tuesday and then a LSD run yesterday in addition to a 2000 meter swim which, oddly enough, was probably the best and quickest 2000 I have ever swam. Today is my DAY OFF! Ahhhhhh.....
I have also incorporated a ton of PROPER stretching exercises into my every day routine and I have really felt quite a difference. Furthermore, my shin splints are nearly GONE which I credit to the magical Dr. Stu as well as some backwards running repeats. The only obstacle now is a slightly irritated achilles. Ack! I can never win! And if you recall, I also had a foot pain last week which was supposed to be further looked into via MRI but I have yet to hear back from my Dr. regarding that. The good news is that that aching pain is not so bad nor is there continued swelling (crossing fingers ans knocking on wood).
Cheers to a successful week (so far) and hopefully a continued successful weekend.

Ouch!

2010-06-21T10:38:00.001-07:00

Today began the official first day of my training program and although it was not a long day in terms of time, it was a gosh darn painful one!
At 6am I was introduced to the world of plyometrics which might seem like simple jumps, hops, skips (all relevant to running movements and muscles) but whoa, is it painful! I don't think my quads or glutes have ever gotten such a fabulous beating before. I have also begun to run backwards everyday to help with my shin splints and at first, I nearly fell on my bum but after a while it wasn't that bad and actually became enjoyable. And yes, I am running backwards on the streets so my neighbors must think I'm a complete idiot but I honestly don't even care.
So as much as I want to say that today was an "EASY" day because of the fact that I did a 2 mile warm up jog and only 25 minutes of plyos, it was not easy. I don't think I have ever lost so much sweat in 25 minutes.....ever!
The week will continue with some great runs in both speed and LSD as well as a mix of the two. I have a "race" in Central Park (yet again) on Saturday and I say "race" because I won't be scrambling to go as fast as I can but instead I will try to keep a comfortable, steady and tempoed pace. The key here, I think, is steady. My 5 mile PR is 34:09 which I can almost guarantee that I will not beat! If I can come in under 37:30 which would be a 7:30MM pace, I will be happy and probably feel quite well afterwards. But who knows....even a 7:30MM pace might be rough for me right now as I ease my way back to being myself plus 100 X's better. It is really tough for me to focus on speed\long distance as well as triathlons which is why I've vowed to be done after the NYC Tri (although I do want to do Mandy's Sprint Tri on August 7th just for fun).
It is so crazy to think that the Hartford Marathon is only 16 weeks away meaning I have quite a lot of work cut out for me between now and then if I want to hit my goal time.
Yes, I'm a bit of a maniac. I do run myself straight into the ground and then occasionally find myself trying to climb my way back up but in this case, Im trying to get back up and well beyond the point of which I've plateaued. We shall see!

The New Way of Life

2010-06-19T16:21:00.000-07:00

If you are not a caffeine addict, don't start now! It's a nasty addiction and absolute nightmare to withdrawal from. The physical withdrawal symptoms are quiet painful which include disorientation, migraine headaches and a sort of "fuzziness" almost as if your head is filled with cobwebs.
My coach has some very strict rules to follow but applies these rules knowing that it will result in better performance. Rule #1: No caffeine of any sort; Rule #2: No whites! This means nothing made from "bleached" flour and nothing with the ingredient "enriched". This includes no white bread, no white rice, no white sugar etc....; Rule #3: No booze; Rule#4: Nothing with high fructose corn syrup; Rule #5: No soda. These rules as actually quiet easy for me to follow simply because I generally tend to gravitate towards clean eating not to mention I barely drink alcohol anymore only to avoid a hangover (hangovers with a 2 and 5 year old are NOT fun times). The coffee withdrawal, however is very difficult at first.
The funny caveat to these rules are the that caffeine can be consumed ONLY one race days (pre) and alcohol (red wine only) can only be consumed the evening prior to a race. The whole theory behind this is that once my body is no longer dependant upon caffeine, the body can then use a "caffeinated gel" as efficiently as possible giving the body a bit of a "kick" on race day. This makes so much sense that I am almost embarrassed to say that I never quite thought about it. As for the red wine consumption, it goes hand in hand with a carbohydrate rich dinner the night prior. The alcohol will store fats as un-used glycogen so that when it is time to wake up and race, those stores act as additional fuel packs. Again, this makes so much sense though I never even thought about it.
I have been caffeine free for 3 days so far and the first day was by far the worst. My headache was so severe that nothing I said made sense. It was actually almost comical but after a few advil, it did subside but the disorientation did not. Day 2 was better mostly because I slept SO great on day one. I still felt groggy getting up but the headache was gone plus I had a fabulous run bike run workout. Today is the third day and I must say that it has been rough but only because I got minimal amounts of sleep last night, well less than I'm used to.
I volunteered at my girl MANDY's (woo woo - go girl) triathlon event, the Lake Warmaug Sprint Tri, last night. It was a Friday night event and an absolutely great one! I got there a little before 4pm and helped in any capacity needed! Mandy is a hard core triathlete and multi ironman finisher though not ONLY is she a finisher but also a top placer. She runs Endureit Multi-Sports http://www.endureitmultisports.com/ which hosts a variety of racing events including the Nutmeg State Half Marathon, a few sprint triathlons and some smaller road races. We had a blast last night! I love being on the other side as a spectator. I left Mandy and her crew at about 10pm which got me home by 11pm and in bed by 11:30pm. I had a 6:30am alarm set so that I could interview Kalyn Jollivette on Pure Fit Radio on her last day of and final moments before breaking a world records. For those of you that are not aware of this new record, please go to
http://purefitradio.com/specialfeaturekalyn.html
Kalyn is an amazing athlete and inspiration. We actually missed her for the 6:50am interview but did get to catch with her moments after she broke the record. Please listen to my interview with her at the link above.
The next item on my to do list was to run a leisurely 8 miler on the pumphouse route which went OK although it was hot and sticky and again, my lower legs were bothersome. My shin splits, aching achilles and new forefront toe pain really began to bug me at about mile 3. My splits were ALL over the place, as was my heart rate, with an average pace of 8:17MM pace and an average heart rate of 163 which is about 85% of my max and not that great At that pace it should really be a bit lower for me. Looks like I have a lot to work on these next few months.

Tomorrow is a bike, swim, bike later in the day after my hubs takes on the Father's Day Ridgefield 5K at 8:30am. Its going to be a hot and rough course but he's pumped up for a little speed!
Happy father's days to all your kick ass daddy's out there!

A Change is About to Take Place.....

2010-06-15T17:09:00.001-07:00

....and a very good one! Still no word on the injury home front but a MRI should be underway at some point this week. The good news is that the swelling has gone down and the pain is not so bad. My guess? A hairline fracture pinky toe which is really no biggie!
But no, this is not the change I am referring to.
Since my training has plateaued and even begun to go backwards, I have become frustrated and when I get frustrated I lack motivation and fail to drive myself. I need a coach and a go getter to push me to the brink. motivate me and keep me on track. I have finally found that perfect person.
Chuck Engle (many know him as Marathon Junkie) will now be my go to man. He coaches two of my very close girls (Jacks and Meliss) and I feel truly honored to say that he will soon be coaching me as well. This is a huge turning point for me and my progress in training. Chuck is an icon not only as a runner but as an athlete altogether. He has broken records, met goals and conquered obstacles like no other. I am excited to begin this new and very challenging program created just for me by the best person in the business. Wish me luck and good fortune! Stay tuned!

And the Injury Finally Appears!

2010-06-14T09:37:00.000-07:00

It has been like a ticking time bomb, waiting to explode! It was like I knew it was going to come but I just didn't know when, where and\or how. My training really never "went away" after Boston although it did slow down significantly but a "week off" never really occurred. Did I think I was a superhero? Sort of! Did I think I'd escape injury? I hoped! Well, the writing was on the wall, clear as day, when my performance started to dwindle and then one day (this day), I woke up in pain and with some swelling on my right foot. Dr. J to the rescue! I have yet to get the full diagnosis so I won't even let any bit of our visit out in the open yet until it is confirmed but something is definitely going on.....stay tuned as I sit pretty here biting my nails off to nubs!

Pure Fit Radio News!

2010-06-10T03:09:00.001-07:00

Readers, be sure to listen to Pure Fit Radio over the next 11 days!

I will be interviewing, for Pure Fit Radio, Kalyn Lovivette for this Special Segment: So make sure to listen in!! If you have not heard yet, she is an athlete attempting to break a record and to be the first woman to run 11 marathons in 11 days. She started today as Pure Fit Radio's Judy Staveley tracked her progress.... We will be interviewing her everyday to check in on her. Track her progress on-line with us and be SURE to listen! I can't wait to talk to her at 6:50am every day for 11 days! Questions you want answers to to? Let me know, and I will ask! http://purefitradio.com/specialfeaturekalyn.html

Over Training?

2010-06-09T09:28:00.001-07:00

Here is some food for thought.....Thank you Mr. John Barti for this article......

Overtraining Syndrome
It is no secret among athletes that in order to improve performance you've got to work hard. However, hard training breaks you down and makes you weaker. It is rest that makes you stronger. Physiologic improvement in sports only occurs during the rest period following hard training. This adaptation is in response to maximal loading of the cardiovascular and muscular systems and is accomplished by improving efficiency of the heart, increasing capillaries in the muscles, and increasing glycogen stores and mitochondrial enzyme systems within the muscle cells. During recovery periods these systems build to greater levels to compensate for the stress that you have applied. The result is that you are now at a higher level of performance.
If sufficient rest is not included in a training program then regeneration cannot occur and performance plateaus. If this imbalance between excess training and inadequate rest persists then performance will decline. Overtraining can best be defined as the state where the athlete has been repeatedly stressed by training to the point where rest is no longer adequate to allow for recovery. The "overtraining syndrome" is the name given to the collection of emotional, behavioral, and physical symptoms due to overtraining that has persisted for weeks to months. Athletes and coaches also know it as "burnout" or "staleness." This is different from the day to day variation in performance and post exercise tiredness that is common in conditioned athletes. Overtraining is marked by cumulative exhaustion that persists even after recovery periods.
The most common symptom is fatigue. This may limit workouts and may be present at rest. The athlete may also become moody, easily irritated, have altered sleep patterns, become depressed, or lose the competitive desire and enthusiasm for the sport. Some will report decreased appetite and weight loss. Physical symptoms include persistent muscular soreness, increased frequency of viral illnesses, and increased incidence of injuries.
There have been several clinical studies done on athletes with the overtraining syndrome. Exercise physiologic, psychological, and biochemical laboratory testing have been done. Findings in these studies have shown decreased performance in exercise testing, decreased mood state, and, in some, increased cortisol levels -- the body's "stress" hormone. A decrease in testosterone, altered immune status, and an increase in muscular break down products have also been identified. Medically, the overtraining syndrome is classified as a neuro-endocrine disorder. The normal fine balance in the interaction between the autonomic nervous system and the hormonal system is disturbed and athletic "jet lag" results. The body now has a decreased ability to repair itself during rest. Heaping more workouts onto this unbalanced system only worsens the situation. Additional stress in the form of difficulties at work or personal life also contributes.
It appears that there are two forms of the syndrome. The sympathetic form is more common in sprint type sports and the parasympathetic form is more common in endurance sports. The results from various measurements taken during exercise physiologic testing differ between the two forms, but decreased overall performance and increased perceived fatigue are similar. In the parasympathetic form there may be a lower heart rate for a given workload. Athletes training with a heart rate monitor may notice that they cannot sustain the workout at their usual "set point." Fatigue takes over and prematurely terminates the workout. Regulation of glucose can become altered and the athlete may experience symptoms of hypoglycemia during exercise.
I won't comment on all of the differences between the two forms, but one example is resting heart rate. In the sympathetic form, the resting heart rate is elevated. In the parasympathetic form, however, the resting heart rate is decreased. If this sounds confusing, then you are not alone. There is very little agreement in the literature about abnormal laboratory findings. Additionally, it is possible to have the overtraining syndrome, but have completely normal physical findings and biochemical tests. At this point, there is no single test that will confirm the presence of overtraining. The overtraining syndrome should be considered in any athlete who manifests symptoms of prolonged fatigue and performance that has leveled off or decreased. It is important to exclude any underlying illness that may be responsible for the fatigue.
The treatment for the overtraining syndrome is rest. The longer the overtraining has occurred, the more rest required. Therefore, early detection is very important. If the overtraining has only occurred for a short period of time (e.g., 3 - 4 weeks) then interrupting training for 3 - 5 days is usually sufficient rest. After this, workouts can be resumed on an alternate day basis. The intensity of the training can be maintained but the total volume must be lower. It is important that the factors that lead to overtraining be identified and corrected. Otherwise, the overtraining syndrome is likely to recur. The alternate day recovery period is continued for a few weeks and then an increase in volume is permitted. In more severe cases, the training program may have to be interrupted for weeks, and it may take months to recover. An alternate form of exercise can be substituted to help prevent the exercise withdrawal syndrome.
All of the medical studies and advice on overtraining have involved single sport athletes. For triathletes and other multi-sport athletes the recovery process may be different depending on the circumstances. If it can be identified that the overtraining has occurred in only one discipline, then resting that discipline along with significant decreases in the other sports can bring about full recovery. It is vitally important not to suddenly substitute more workouts in one sport in an attempt to compensate for rest in another. The athlete that does this will not heal the overtraining, but will drive him or herself deeper into a hole. Overtraining affects both peripheral and central mechanisms in the body. Resting from overtraining on the bicycle by swimming more will help a pair of fatigued quadriceps, but to the heart, pituitary, and adrenals, stress is stress.
As with almost everything else health related, prevention is the key. Well-balanced gradual increases in training are recommended. A training schedule design called periodisation varies the training load in cycles with built in mandatory rest phases. During the high workload phase, the athlete alternates between high intensity interval work and low intensity endurance work . This approach is used by a number of elite athletes in many sports.
A training log is the best method to monitor progress. In addition to keeping track of distance and intensity, the athlete can record the resting morning heart rate, weight, general health, how the workout felt, and levels of muscular soreness and fatigue. The latter two can be scored on a 10 point scale. Significant, progressive changes in any of these parameters may signal overtraining. Avoiding monotonous training and maintaining adequate nutrition are other recommendations for prevention. Vigorous exercise during the incubation period of a viral illness may increase the duration and severity of that illness. Athletes who feel as if they are developing a cold should rest or reduce the training schedule for a few days.
In conclusion, the prevailing wisdom is that it is better to be undertrained than overtrained. Rest is a vital part of any athlete's training. There is considerable evidence that reduced training (same intensity, lower volume) for up to 21 days will not decrease performance. A well-planned training program involves as much art as science and should allow for flexibility. Early warning signs of overtraining should be heeded and schedule adjustments made accordingly. Smart training is the path to faster times and good health.
http://www.rice.edu/~jenky/sports/overtraining.html

A Valuable Lesson.....

2010-06-06T14:28:00.000-07:00

The storm has passed although not without incident. The weekend was great fun, exciting and enjoyable but certainly tiresome, painful and a little educational.

Saturday the Pawling Sprint Tri kicked off my Tri season at 9:12am with a 1/3rd mile swim, 11.5 bike and 3.1 mile run. I shared this event with my lovely ladies Carly and Jen all of who are not only the greatest training buddies but also the best motivation out on a race course. We all have our strengths and together, we seem to balance each other out just perfectly.
All three of us came in within minutes of each other and used each other as motivation to get through the event at our best. The great news is that I met my goal time with over 4 minutes to spare. I finished with a 1:15 time with a solid performance in all three sports. The one thing that bothered me, however were how the results were. There was no transition time score, just a chip reader out on to the bike and in on the bike. So while my bike time was 100% accurate, my swim time was padded about 1.5 minutes as was my run. This is how it went:
Swim: 11:28
T1 - 1:30
Bike - 35.56 - Speed: 19.2 MPH
T2 - 1:30
Run: 24:34 - Pace: 7:54MM
Total: 1:15:59

I think I did great on all except my run which I tanked miserably but quite honestly, I did the best that I could. It was 85 degrees out, humid as all hell and sunny not to mention this 5K course was HILLY as HELL! Who makes the last legs of a triathlon hilly? I mean, really? I finished 4th in my age and 17th overall female which I am pleased with.
I tried to "rest" for the remainder of the day but with two kiddies ages 2 and 5, that is nearly impossible plus, it's the weekend which is my time to spoil them terribly.
We headed up to CT for the night in prep for a the Iron Horse half marathon. I contemplated doing it only because I was tired and had some minor bouts of shin and Achilles pains not to mention that I was totally untrained for a half marathon. Eh well, what the heck. The course was Bart's pick, how could I say no to that?
I slept OK last night but that 5am alarm scared the crap out of me mostly because I had no idea where I was. Don't get me wrong however, I am 100% comfy sleeping at my parents place. I bolted out of bed toward the direction that I usually do (when in my own bed) and found myself running straight into the wall. Needless to say, that is what really woke me up. I should have known by that alone that today was going to be disastrous.
The humidity level at 6am was still thick and choking but I stuck to my guns and suited up for 13.1. We arrived in Simsbury CT with plenty of time to accommodate any bathroom and hydration needs. I did a half mile warm up and nearly choked! Uhg! Wonderful, here goes a disastrous run. For once, I really did not even care about a PR or even a good time. My main goal was to stay steady and comfortable which I did, for the most part.
The guns went off at 7:45am and so did nearly 600 runners. The course was great, right away! Flat and fast. I enjoyed the first mile and then the down pouring rain began which I welcomed! I actually liked it until the rain was SO heavy that I couldn't see a foot in front of me. Good grief! I bumped into people and stepped on others. It was a clear cluster F@#! for a good 10 minutes until the down pour subsided. Phew! Running in those conditions requires WAY too much brain power! I rather just let the legs do the work. Not to my surprise, my Garmin SHIT THE BED after the torrential rain. Uhg. Now I had no way of knowing my pace. I call it "old school" or going "naked". Oh well. It was then, mile 4, that I made the ultimate and executive decision to make todays 13.1 miler a training one and nothing more. After I made that decision, I actually began to enjoy the run although my shins were screaming, mucus was flowing and breathing was heavy but nothing that would cause me to stop. At about mile 6, I was cruising along listening to Green Day, waving and high fiving spectators when a man dressed as a medic was yelling at me, so I turned my ipod off. It was then that I was able to make out his words "You need to get off the coarse." What? Why? What did I do? "You're nose is bleeding!" he said! Holy Crap! It was! I had no idea! I mean after a 10 minute super soaker along with the usual snot that pours on my nose in the spring time, why would blood feel any different?
He gave me paper towel and a bottle of water for me to clean up and offered me an ice pack. "Did you fall? What happened?" I replied, "Um no, it's called allergies and awful sinus issues!" I assured him that it was nothing but I could tell that he didn't like my idea to get back on the course. I blew a hefty snot rocket (and quite disgusting one) and grabbed some paper towels to go. "I'm OK", I said to the man and kept on running after thanking him.
After that incident, I was sure to run through every hose that the friendly Simsbury neighbors had out to help cool their runner visitors off. I felt GROSS, to say the least, but physically fine until about mile 9 when I began to swallow some bloody boogs. Uhg. It was at this mile that I truly thought about stopping but no, I never DNF, unless I'm broken or passed out. I didn't get angry at this run like I usually do with sad runs, but instead I just laughed at the situation and thought about all the CUES that I was given, pre-race, to indicate that this would be a sad SAD day of running.
At mile 10, I was pretty numb and just chugging one foot in front of the next. I enjoyed the scenic course which was flat with one dang hill that we crossed twice at mile 8 and 11 that I actually welcomed the second time around but still sucked wind climbing. At mile 11.5, a man came up behind me and said "phew, I finally caught you, you're quick!" I turned and gave him this sarcastic look like oh, yeah, right....me, Ms. "Quick". I didn't SAY that but instead I just said, "Oh, thanks although this is not a good one for me." After asking this man if he had a Garmin, I kindly asked him to tell me what our pace was. He had the 305 and amazingly so it did NOT shit out on him during the down pour. This makes me rethink this whole Garin 405 is better BS! To my surprise, I was holding a 7:40 pace at mile 11.5 which shocked the shit out of me because people passed me who appeared to be moving slow so I thought for SURE that I was doing a 9MM. "Come on", he said, "Let's finish this strong". It was then that he picked up the pace a bit and I gladly followed though not without pain. My shins were SO mad at me and the term "hocking loogies" is an understatement when used to describe what I was doing. Finally, mile 13 and I could see the finish. What does the clock say? I couldn't even see it! My eyes were fuzzy and sweat was burning them and shading over my contacts. Oh what the hell. I don't give a shit what the clock says, I'm DONE!
I saw KJ who looked pissed! He scored a 1:35, 5 minutes more than what he had planned. He too had a tough time moving through the thick air as well as navigating through the blinding downpour. I asked him what the clock said when I crossed and he replied, "1:41, I think". Wow, I was shocked! I pulled a 1:41 after all that? Jeez, I must have been flying after the bloody nose incident but when the results went up, I saw that KJ was either drunk or just delirious because my final score was 1:43. I was still actually really impressed! It wasn't my best time and certainly not even close to my 1:35 PR but hey, Ill take it!

Lesson? Listen to your body and do not take subtle hints that life throws at you for granted. They have meaning! Yes, I should I sat this one out but I am glad that I did it. It was a long run for the week and although not successful in the sense of setting a PR it was successful in the sense that I survived the obstacles and pained through them. My only hesitation about being 100% satisfied with completing the run is the potential for injury. I may have furthered injury on my already damaged shins and Achilles. Only time will tell but don't expect much in blogs from me this week friends as the remainder will be spent recovering and with some easy swims. Cheers!

The CALM before the STORM!

2010-06-04T11:55:00.000-07:00

Today is my final day to fuel up, recover and rest properly for the vicious weekend schedule ahead. The GOOD news is that by 9:30am Sunday, it will be ALLLLLL over and done with.
Tomorrow morning, the fun all begins when Jen, Carly and I hit up Pawling for their 23rd annual sprint triathlon which will be our first tri of the year! Woo! The gun goes off at 9am (although I do not know which wave we are in) and I hope to finish in 1:20 or less. I figure that is a good time for me to push hard but not completely empty the tank. Keeping my fingers crossed that this is an attainable goal.
Today has been yet another fly by Friday which began with a 1700 yard swim, breakfast with the kiddies, work and then a visit with the Doc who tuned me up nicely for tomorrow. Yes - all this done before noon! The remainder of my day has been spent on the computer working while simultaneously packing my race bag and cleaning the house. I do know how to multi-task. Parenthood taught me well!
After the Tri tomorrow, the family and I will be spending the night in CT in prep for our half marathon on Sunday morning in Simsbury CT. Hoooooo Boya! This is all in good fun my friends! I am ill prepared for a half marathon right now and not in the best swim shape but it will be a great weekend workout. My half marathon goals are to finish in less than 1:41. Certainly no PRO time but a solid time. Wishing my hubs a successful 1:30 time! So wish me\us much luck (Or as the President G says, Do Good - Go Fast!) Love it! Competitive words of wisdom are always the most encouraging for crazy athletes.

National Running Day!

2010-06-02T10:12:00.000-07:00

June 2nd is really one of the most inspiring and beneficial days for quirky and crazy people like myself. It's a day to embrace the road and remember why or how our dedication (or addiction) to the sport began. I hope that many other people can turn this day into something of remembrance, especially those new to the sport or hesitant to try it. Today is the day my friends, to hit the road and give it a stab, if you haven't already.

I had every intention of depicting a glorious run in today's blog entry but my run this morning was down right embarrassing.
I slept like absolute garbage last night mainly because of my daughter's coughing but also due to my restless legs. I don't always have restless legs when I sleep, only from time to time. I'm not quite sure what causes it but given that fact that yesterday was only a core workout followed by endless hours on my derriere on a train and then in a florescently lit office, I have my haunches. In addition to my lack of physical movement, I also believe that stress can cause just about any injury imaginable. So there ya have it.....C. Drap's theory as to why I experienced restless legs last night.
Anyway - waking up really bit the big one. My legs felt heavy (another strange side effect of having restless legs the night prior) and my chest was a bit tight again and given the humidity level, I almost knew that my run would be a pathetic display. I planned on a track workout but by the time I got to the track, school was already in session so it was too late for that. Next thought? Hill repeats for 5-6 miles which I completed but not in any sort of stellar fashion. The hills are brutal over here. I climbed a good 500 - 600 feet in elevation and the shade was minimal while the sun just ate me up. I averaged a slow and painful 8:48MM pace. Yikes!
http://connect.garmin.com/activity/35438412

I was, however almost siked to be feeling like garbage only because I had an 11:30am appointment with THE Dr. Stu. Dr. Stu is a champ not only for his great expertise but also his threshold for listening to whiny patients. I'm pretty sure that I take the prize in that department. Sorry! It is nice to know, however that my partner in crime, Carly, is also now a patient of the Doc and I'm quite confidant that she too lay all of her aching ailments out on the table as blatantly as I do. Anyway - after a little adjusting and ART, I was feeling better and much more vibrant.

I really want to do master's swim tomorrow but it may not be in my best "sleeping" interest to get up at 5am so I may opt for a quick speed workout at 6am before a long day in the office.
I have a HUGE weekend on tap....one which includes a sprint Tri on Saturday and a half marathon on Sunday. I know, I'm a total dip-shit for that scheduling mis-hap. Oh well. I can't expect to break any records or even reach any goals but I would like to be happy about at least one race result. I will probably go all out on Saturday and leave myself with zero gas on Sunday when Sunday is actually a more important race to me. A great half marathon would be so much more pleasing to me than a great sprint tri. Not sure why but I feel that I'm more of a runner than anything. My cycling is less then perfect as is my swimming but when it comes to running, I can and know how to push myself to the limit (though only when things are feeling well). If I can at least keep my time at a 1:40 or below, I will be satisfied overall (but I SO want to BEAT that 1:35 PR time!!!!). I guess Ill save a new PR for the fall time, right before the Hartford full.
OK, I'm done thinking "out loud" for now. I hope that many of you had a successful running day. Embrace the season and get those running shoes warmed up and ready for something new, exciting and challenging.

Holiday Weekend of Intense Training....

2010-05-31T14:09:00.000-07:00

...and some sunshine fun! I credit this productive weekend to the fantastic weather that we were blessed with this Memorial Day Weekend.

Last week was probably the longest week of my life which really did not cease until LATE Friday night when I returned from a work trip to DC at 9:30pm. Work is not fun so I will go no further with my work travels but I worked a close 50 hours last week which really did takes it toll on me.

Saturday began with a bang at 7am when I met a few of the ladies at CF to begin our trip up to Pawling to do a dry run of our first Triathlon of the season. I was a bit nervous about the swim mostly because of my lack of training in the sport and the uncertainty of the open water condition. But, to my surprise the water was very warm for late May and quite clean! So, in we went! I felt good and was shocked especially since open water swims require so much more attention than a pool swim mainly because of the need to site and breath more frequently. It was a solid swim, so much so that Carly and I decided to do it twice which did tire me a bit for the bike.

The bike was only a 11.5 miler but a very rolly one with many ups and many downs allowing a few moments of opportunity to hit the tri bars. I felt good after the ride, I usually do, oddly enough. I have never had a problem with the bike run transition but instead the swim bike transition. Something about running out of a lake after a 100% effort swim that makes it tough to focus when it's time to hit the ground running for T1. I get a bit dizzy and disoriented.

Carly and I then did a good steady and tempoed run for 2 miles which was great. My legs are always still moving when I get off the bike. Sometimes I think that a 10 mile bike ride might be a proper warm up for me prior to hitting a hopeful PR 5K . Strange, right? But I truly do enjoy that transition.

All in all, this training day went quite well! The remainder of the day was spent shopping with the family and then onto the Johnson home for a back yard cook-out along with the Kelly's. The kids had a great time, as did the adults but at about 9pm, it was certainly time to call it a night.

Sunday was a new day, one that allowed me to sleep until 8:30am! What a gift! I honestly do not remember that last time that my body even allowed me to sleep such a long stretch but obviously, I needed it. I did a steady 8:15MM 5 miler in the neighborhood and actually broke my record for climbing White Hill. White Hill climbs about 500 feet in elevation in about .80 miles. It is ridiculous, to say the least, and something almost impossible to avoid when running here. I took it down in 8:56 beating my old record by 20 seconds which I accomplished during my Boston training program. I thought about ending my workout for the day there, but I had a lot of energy and gusto left plus my hub wanted to go to CF to lift and "sweat" out that stinky pirate Captain Morgan from the night prior. Yuck. So, with the kiddies in tow, off we went. I lifted for a solid 40 minutes and then did a speedy little 800 in the pool before the slash down fun with the kids.

Next on the agenda? Fun with SALLY!

My BFF SAlly and her 3 year old came over for a scrumptious cookout, fine wine and kiddie fun. What's great about having family gathering with my BFF is that we have a non courtesy no rules motto. What this means is that if our kids fight over or about anything, we don't get involved. Instead we will let them work it out without parental direction. I love it. It does result in much screaming but they do eventually do get over it and learn the pattern well. Sounds like lazy parenting, I know but if we got involved in every little "issue" it wouldn't end.

Our evening with Sal ended quite early which got me hitting the pillow as soon as 10pm with plenty of sleep time until the 5:30am alarm. I slept great and felt wonderful, once again with plenty of energy for a long bike ride and short run.

My hubs was going to run a 5K with Carly so I opted to ride my bike to the race location along with Carly but only after a short tempoed 2 miler in my hood. The run felt great and woke me up even more and got my legs moving for a 16 mile ride to the race site and then a return ride of 18 (we took the longer way back, inadvertently). I held a 7:25M EXACT pace for both the first and second mile, which was great pacing on my part! I could feel that my ride(s) were going to be equally productive.

The ride out was a bit hilly but great, overall. At about mile 14, I felt a cyclist creeping along side of me which I naturally thought to be Carly but no, it was Tarmac Yannis (John) with his riding pal Lorenzo. He came right along side of me and said "Slow down skinny bitch," which was a message that he relayed to me from Carly. Skinny bitch is a name I somehow was given which seems so odd to me because the people that refer to me as this are equally as skinny (but MAYBE they lack the bitch part:).

We arrived at the race site with plenty of time to check out the course, which was VERY rolly, either up or down but no major hills just annoying rollers. We met up with President GG there and met a few other fellow Taconites there including Dr. Stu and Super Fast Cathrine. KJ and kids arrived shortly after at which point I broke the terrible news to him.... that the course was not a flat one.

President GG and I hung out at the start adoring the fact that we were on the spectator side of the course, for once. It was certainly a very nice treat though the two of us had our phone camera handy and snapping away (SO nice to know I'm not the only photo freak!).

The first to roll in, to NO surprise, was Cathrine with a 19:40-something time. She is like a gliding ghost and I say that because her feet are so light that and legs so fast that it appears as if she is gliding on air. No joke! She ran Boston in 2:59 and can run a mean half marathon which is something way beyond my imagination but MAYBE (just MAYBE) she can kick my ass into reaching a new marathon PR in October. Hmmmmm.....

Anyway - about 40 seconds later, in came my Hubs, hauling some serious ass but way behind his personal best. He scored a 20:25, one second behind my best PR but nearly 42 second worse than his best PR. Awwww, poor guy. Shortly after, in came the Dr. Stu also hauling some serious ass. I'm not quite positive what his time was exactly but it was around 21:00. Carly was next and looking strong and together especially after a difficult 17 mile bike ride. First in her age, Carly scored a 23:50. Great job all! And props to team Taconic for kickin some butt!

We opted for a return ride but this time in part with the President GG who is just as strong cycling as he is running. Amazing. He drafted off me for a bit but then blew by me on the up hill.....what??? The uphill? I'm the skinny bitch! I thought I had an advantage on that but apparently it wasn't enough of an advantage to get past the Pres. We parted with the Pres at Route 22 which Carly "THOUGHT" might be a shorter route. No such luck, however because it ended up being 3 miles longer. Arg.

A solid weekend of training indeed and some great social gatherings. Tomorrow means back to work though after a great weekend, I feel energized and ready! This week will be low key in training, especially with a sprint Tri on Saturday and half marathon on Sunday. Uhg. I almost wish the half marathon was first. I care much more about doing a great run than I do triathlon.....

Live From the Nation's Capital!

2010-05-28T06:49:00.001-07:00

I truly love DC, it is the greatest metropolitan city to run in. I lived in this great place for nearly two years back in 2002 though those were the days prior to my passion (I was just a JOGGER back then, wink wink). I met a long time friend and former co-worker of mine, Juan Pablo, who runs a 3:20 marathon, a 39 minute 10K and 1:30 half marathon. Pretty impressive, right? Needless to say, I was a tad bit nervous that he would A) Not get a good enough run in for himself; B) Leave me stranded somewhere over the river; C) Loose respect for me as a runner; D) All of the above. It turned out to be non of the above, so I am lead to believe anyway!
Not only is Juan a top notch runner, but also a high profile partner at one of the worlds largest and most prestigious law firms. He travels every other week to Europe, Asia, Central\South America and still trains like he's a professional level athlete. I truly have no reason to whine about my schedule. If he can do it, I should be able to also, right? Hopefully!
I joined Juan when he was at the his 3rd mile of a 12 miler on the DC side of the Memorial Bridge. He was warmed up and thought that I should be able to hold a 7:30MM pace at the first mile of my run....Um, No! I need to warm up for an 8 miler so I forced him to do a 8:15. After that mile is where it gets a bit complicated. The course itself was anything BUT complicated. There were a few rolling hills but mostly quite flat and enjoyable with the breeze. According to Juan's Garmin, we did negative splits but according to my Garmin, we did I think that I know why the discrepancy exists. Running in a city and along a highway, obviously requires the need to cross traffic every once in a while (even though we were on a bike path mostly). While Juan stopped his Garmin at every crossing, I did not. Ooops, my bad! Not that this would change our moving pace much but it would (and did) change our overall pace quite a bit.
Here are our splits (Garmin report will be posted when I return home)
Mile 1 - 8:15
Mile 2 - 7:54
Mile 3 - 7:54
Mile 4 - 7:43
Mile 5 - 8:14
Mile 6 - 7:51
Mile 7 - 8:13
Mile 8 - 6:53

Overall: 1:03:01
Pace: 7:52

This is certainly not my fastest 8 miler but a great tempo speed and a very comfortable run, indeed! It is amazing how much a great run can start the day off on a positive note. I have a ton of energy and am ready to tackle my last day here in the DC office, especially after my long 12 day work day yesterday. I am anxious to get home to see my hubs and kiddies and get a grove on tomorrow morning in Pawling! Happy Friday all and have a great weekend! Peace out!

Wednesday in a FLASH....

2010-05-27T06:52:00.000-07:00

It seems that New York is on place that you can get 30 degrees and 90 degrees all in the same week, quite amazing! In the midst of my crazy day, I thought about how that the only moments of ME time occur on the train during my commute. I think that over time, my responsabilites in life have accumulated, making my daily commute on metro north the only time and place for recuperation and deep thought (aside from when I'm asleep in my bed at night).
Work has been quite busy due to a shortage in staff and an overwhelming need for our expertise. What began as a part-time job for me back in 2005 has now grown some something significantly full to the max. I don't LOVE what I do but it certainly keeps my brain sharp, which is a positive! I'm very proactive in my career and a "go getter", much like most everything else that I pursue in life, so I have high standards of myself when it comes to performance.

Today has been one of those days that when I look back, I won't even remember what happened or how. I did my speed workout on the track this morning at 5:30am, thank goodness! I took up Jackie's advice and did 10X400. My average 400 was between 1:29 and 1:37 but my recovery 400's went from 2:05's to 2:20's quite fast. Overall, my pace for everything including a warm up and cool down was a 7:44MM for 6.25 miles. Not too bad. So that was morning coffee which got me going for a good few hours. I dropped the kids off and logged onto work to transfer data, import data, send emails and coordinate projects as early as 7:30am. Fun stuff! I had a 10am appointment with Dr. Stu for a further adjustment and ART. I could feel that my body was in need of a tune up already. The elephant wasn't quite back but maybe her chubby 2 month old was. My left leg was also extremely tight and sore which I credit to the Nike Free Plus. Maybe not? Oh I don't know. I just have theories on this stuff, which is why I love to network with other athletes. It really does help me understand ME. Anyway, I left the Doc feeling refreshed, alive and ready to tackle the rest of my hellacious day.
After various conference calls, work relate "fire drills" and brain pains from mass thinking, I dropped it all for the one little man in my life who has me wrapped around his little finger. Yes, my 5 year old son. We had a scheduled Kindergarten visit\tour\bus ride orientation in the early afternoon at his new soon to be school. Thinking about my little man in big boy school is not only surreal but terrifying! 75% of the other parents there had older children so if I cried, I'd be alone but I couldn't help it, this was a new milestone. Good thing I had my sunglasses handy! My blackberry buzzed relentlessly during the school orientation but I ignored it and even turned it off half way through. I was truly tempted to throw the darn thing out the window mainly because it has become a part of me, physically. Work can wait! The term crackberry is appropriate indeed.
Next on my schedule was to catch the Amtrak out of Croton to Penn Station and then onto Union Station in DC. I live by Murphy's Law, unfortunately so if something can go wrong, it will....especially when it comes to traveling and\or project deadlines. It never fails.
The train from Croton to Penn was 1 hour and 22 minutes late ,which would mean that I wouldn't make my train to DC from Penn. This really isn't the news I wanted on a crazed and super sweaty day. My only option was to catch a metro north train into Grand Central (GCT) instead with the intent of cabbing it to Penn. I arrived at GCT with 39 minutes to high tail it over to Penn. I tried like HELL to catch a cab but the streets were so goddamn busy! Yes - I was ignored! So I RAN (yes, RAN) to Penn from GCT with my suitcase, laptop and purse all in tow in the middle of New York's May heat wave! Talk about sweat loss! Yuck! I was drenched by the time I got to Penn. I had 10 minutes to hit up a deli for a sandwich style dinner to go. I hadn't eaten ALL day which is so unlike me and my usual habits. I'm a pig people, I eat a lot of food but when I'm as busy as I was today, food tends to get pushed aside until the moment that my body reminds me with those dizzy spells, angry stomach aches and all around body crash.
I got onto the nicely air conditioned train and took in a big deep breath of fresh air (fresh?) and began to devour the slightly stale and overly bready sandwich..... and ME time began!
Without an air card, working on the train is impossible (YES!) but I was able to type out this blog entry in a Word document. The train ride was long and not running on time (Amtrak never does) but I did have some clear moments of silence that allowed me to close my eyes and relax my brain for a while. I have become accustomed to the passengers that snore, talk on their cell or get a little too close for comfort but annoying sounds\habits for a 3 hour train ride can tend to get on my nerves which is why an ipod comes in very handy.

At least I have a nice long weekend ahead with some awesome plans! Saturday is my first open water swim of the season with my girls! We are actually doing a dry run of the Pawling Tri course which means a little bit of swimming, biking and running. I also heard a rumor that the infamous Dr. Stu might make an appearance. Is that fact or fiction? Only time will reveal! Dr. Stu is another crazy triathlete looking to take advantage of any open swim time that he can get. We are a crazy bunch and always make our trainings together memorable for one thing or another so have no fear Doc., we will make you feel like family. After our kick ass workout, Jen and I are headed to Carly's house for a top of the line BBQ with plenty of beers! Sunday is a long run and swim day and then Monday is a 35-40 mile bike ride with Peggy's group again! Another new to the crew rider may join us for this adventure as well (I won't say any names but PRESIDENT GG might be in the HOUSE)! Aside from my booty blastin' weekend warrior workout, I look forward to just spending time with my hubs and kiddies, it is much needed! Peace out people! Wednesday is DONE!

A VERY Important Day.....

2010-05-24T12:04:00.000-07:00

Aside from the fact that I have been in high gear since 5:30am, I have learned quite a few important things about myself and life style in general today. First, lets rewind and preview....
5:30am - BEEP BEEP BEEP! Alarm goes off and WOW! I actually LEFT my compression titanium socks on ALL night which is a good sign indeed!
5:45am - COFFEE! Choke down a banana and watch the weather forecast!
5:55am - Wash face, put contacts in and get into my running attire.
6:05am - Log onto my guilty pleasure, FB, and read what others are doing at this ungodly hour and likely update my status.
6:15am - AHA! Husband is back from his early morning run so time to get on my sneaks, Garmin and.....HAT? Yes - a little rain drizzle never hurts!
6:20am - Oh CRAP! I forgot to add new accounts for some new contract attorneys starting today! Log into work and add 7 new user accounts! Phew!
6:30am - I am OUT THE DOOR RUNNING A COMFY 8 Miles!

I did a Marathon Pace tempo run for 5 miles at a 8:01MM pace and then a 3 mile climb (200 feet in elevation in less than one mile and then gradual never ending climb) at a 9:00MM pace. Average pace was 8:28MM pace. I honestly felt fine today aside from my lower legs which were still a bit sore from yesterday's bike\run mix. I didn't have to stop today at all like I had been doing on most all my long runs lately. What I credit this to? The obvious, of coarse.....Dr. Stu!

I finished my run in about 1:07 and change (sorry, no Garmin report today, forget to log it in afterwards).
Moving right along, I returned home to a LIVE home, much more awake than when I left over an hour past. The kids were wired and watching their morning shows. Monday is DADDY'S DAY (he works from home) which means he drops off and picks up! As much of a treat that this day is, it also means a LONG day in the office. Hmmmmm, which do I prefer? I actually kind of like the days that I drop off, work, pick up, cook, clean and bath kids.....Strangely so.....
I nearly made the 8:30am train but as soon as I got on that train, I was OUT FOR THE COUNT but then jolted up when my GF Carly called. Good thing! It was almost time to get up and off the train!
The rest of the day is WORK WORK WORK! I managed to get out for a good 35 minutes to grab a bite and refocus myself (working on a computer ALL darn day fixing things, loading data, manipulating data and talking with attorneys can be quite stressful)!
Finally, it is 5:15PM and I have a moment to breath again. I hope to catch the 6:15pm train home but if this data transfer shits out on my one more time, I may be stuck here all night!
So that is my day though far from over knowing that my return home will result in excited children with plenty of wants, needs and demands. I make it sound agonizing when in fact it is the greatest part of my day! I love that my kids get excited for me to come home!
So back to the topic, "An Important Day".....This is been an extremely busy day for me.....busier than most but I am expecting the same for the remainder of this week. But even in the midst of this insanity, I have had a few moments to ponder about some seriously important thoughts.

First, sleep is NOT over rated! In fact, it is UNDER rated! It is amazing how a wholesome night's sleep can carry one through a crazed day with much ease. Who the heck needs coffee when you have sleep followed by a productive run?

Speed and distance do not mix for most! In fact, it is something that needs to be worked on week after week and month after month. Those speedy marathon runners are great at both because they bust their bums training properly for good results.

Endurance doesn't matter what size or shape you are.... endurance athletes come in ALL shapes and sizes!

Breathing in general is certainly taken for granted by most. We are ALIVE people! Embrace it! More specifically, for runners whom do not have asthma, love and cherish your lungs! Feel lucky and be happy! The same goes for athletes that are NOT injured! Embrace, enjoy and be thankful!

Finally, the last single most important thing that I have learned within the past few days is that the BEST Dr.'s in ANYTHING for athletes are those that are also athletes. They get it, they care and they sympathize. I mean really, how many times have you gone to the Dr. and said "My leg hurts and I can't run because of it", and gotten the response "well then don't run!"
NOT what we are looking for as a fix.

Anyway - my bum is aching from sitting all day, my eyes are tearing from continuous stares into computer screens all day and my brain is FRIED from thinking all day! Time for me to pack it up and catch my train. Tomorrow is nothing but core for me! Ahhhhhhh!

Endless Sunday.....

2010-05-23T13:32:00.000-07:00

......as usual. For the first time in months I had the pleasure of sitting on the couch this afternoon to watch brainless television and although it was something on the Disney channel, it felt good although it only lasted about 3 minutes which was when my dear daughter screeched because she could not get her disrobed Barbie doll out from behind the gigantic doll house.
It's true, most of my free time is spent on the computer, sadly enough, but given the fact that computers are also my livelihood I suppose it isn't too bad (though Id prefer brainless television).
My day began at 5:45am when my alarm woke me up out of a dead sleep. It took me a second to figure out what day it was and why my alarm went off and what sort of workout I had planned. At first I thought it was Monday but then quickly realized it was only Sunday. Phew! Sunday means bike ride and short run with Peggy's gang.
Jen picked me up at about 6:20am and then off we went to meet the crew at Yorktown Cycles. The crew was much larger this week than it was last week, a couple of more guys and a few more ladies but ultimately the ladies prevailed. This ride was much tougher but faster than last weekend most likely because we took way less breaks today. Yet although this ride was tougher, it was also much more enjoyable and I was much more composed as a "cyclist" (notice quotations - a hypothetical). I am certainly gaining a litte more confidence on the bike, which I credit to riding with a very talented crew. We did about 31 miles today at an average speed of 17-18MPH which was quite quick for me. Please see Garmin report (note that I didn't turn the device on until we were 2-3 miles into the ride).

http://connect.garmin.com/activity/34304383

My legs felt strangely well after this 30 miler, which was the general consensus amongst us all so we did a quick 2 plus miler on the trail. I took advantage of my fully functional lungs and loose legs by not holding back on the run so off I went. My Garmin would not "connect" to a satellite until after the first mile but mile 2 was a 7:29 and a bit slower than my first mile. I did a U turn after mile 2 (well mile 1 on my Garmin) and did a cool down, for once!
http://connect.garmin.com/activity/34304391
I felt good about this pace because I knew I still had more gusto to push it even harder if I wanted but knowing me and my luck, something would have slowed me down (like a twisted ankle, fallen branch, etc...). If only these strangely well feeling could occur on race day.....

A few of the ladies and I sought after some delish food at the nearby dinner to refuel which was a fabulous reward. Jen, Carly and I are all getting suited up for our first tri on June 5th which should be great fun! I think we are all very compatible athletes which will make the event that much more enjoyable. I like to think of us as a team instead of competitors because the truth is that we all do help each other in our training, even if we aren't training "together" everyday. I think that just by sharing our daily experiences, we able to gain useful knowledge together. But make no mistake, I DO compete when it comes to my husband mainly because he is a trash talker! ;-)

I added another workout to my Sunday which was a bit more sweet than the ride\run. I taught my daughter how to ride a big wheel for the first time which was quite a workout but also a wonderful thing to watch. She was decked out in Dora gear from head to toe as she attempted to cruise on her big girl big wheel. Her feet barely touch the peddles so it is a bit rough for her but she still gave it 100% effort.
I wish the day was over and that I could be laying in bed with my kiddies but I still have a delish meal to cook, a few stinky kiddos to clean, laundry to fold and a few hours of work to complete (work is insanely busy so to avoid a heavy rush on a Monday morning, I'd like to tidy things up tonight).
Tomorrow is a new day! A Long work day but only after a slow and steady 8 miler on heavy hills, possibly the infamous Baptist Church route which I yet to greet since Boston. Wew! Bring it! I feel confidant that my oxygen lacking runs are thing of my past....

5K Fun AND The Speedy Elephant......

2010-05-22T15:20:00.000-07:00

Sounds like the beginning of some sort of goofy cartoon. First let me apologize for my cynical and depressive blogs lately. I have been a downer in part due to my pathetic speed performance and aching everything since Boston BUT things have changed!

Yesterday, I was still very wheezy, that darn elephant was just hanging out on my chest again like it was his business as usual but then at around 5:30pm, it all changed.....

I had a 5pm appointment with the local hero (as my fellow Taconic-ite Eliot says), a holistic healer, athlete and complete miracle maker, Dr. Stuart Weitzman. Dr. Stu, as he is referred to by many, is a Chiropractor in Bedford who is not only well known for his speedy legs out on the races courses but also for the magical healing tools that he carries on his arms....his hands. My appointment with Dr. Stu was lengthy in part due to the fact that we shot the shit about running and races but mostly because of his attention to my laundry list of detailed ailments. He is thorough indeed and determined to make runners not only feel their best but also perform to their max.

Dr. Stu quickly pin pointed my troublesome areas, more specifically that lingering rib injury that occurred as a result of insane coughing fits in the midst of my bronchial illness in January. He mentioned the potential of a dislocated rib. Wow, really? I have never heard of such a thing but could this be the reason why that elephant is still around? Indeed! I don't think there was 100% certainty that the rib was indeed dislocated but I do know that after my visit, that lingering rib pressure and heaviness on my chest disappeared. Along with the adjustments and the Active Release Technique (ART) that he used on my lower legs, I walked out of his office feeling like I was brand new! Please, local readers\runners\athletes....you really need to visit Dr. Stu.

http://www.drstuartweitzman.com/

Today was test of my speed which I was determined would be awful mostly because of my ill functioning lungs lately and lack of speed training but to my surprise, my speed has not changed since last fall.

The 36th Annual Rockin Rooster 5K was today in Newtown CT. I had no hopes or expectations, especially since my pathetic display of running in Central Park last week. I simply wanted to test my legs and enjoy the day with my hubs, Sally and Ali (my GF's from my Hometown). This is how the 5K went:

Mile 1: 6:31

Mile 2: 6:54

Mile 3: 6:36

Mile .10: 36 seconds

Total: 20:34

Pace: 6:33

Place: FIRST PLACE FEMALE! Woot! I will post my Garmin report as soon as Garmin Connect decides to give it to me (SIGH).

This is the EXACT time (to the second) that gave me a PR back in September although this course was actually much more difficult. It was mostly flat aside from one agonizing hill between mile 1-2 which wasn't exactly steep but very long and gradual. YUCK!

My BFF Sally scored a PR today cutting over 2 minutes off her former time and Ali (the all star jock in both Volleyball and Softball) ran her first 5K ever today in 24:50. My hubs also did great but missed a new PR by 3 seconds scoring a 19:43. A glorious day of running indeed!

I was truly amazed at my performance today but I sincerely believe that I can thank Dr. Stu for giving me my lungs back. Obviously, just one visit won't fix me forever but I truly believe that along with Dr. Stu's help and my added focus on speedwork, I will reach my goals for the summer and fall.

Next on the agenda? 35 mile bile ride and 3 mile run at 6:30am tomorrow! Woo! It is quite sad that I wake up earlier on the weekends than the weekdays but it really is the only time to get my workouts in. Id rather spend the heart of my weekends with my kiddies!

A Fancy Friday....

2010-05-21T08:09:00.000-07:00

....So FAR anyway! My day began at 4:30am! WOO! I headed to the CF pool for an early 5:15am swim which entailed 3 X 600 with 100's of pull buoys or kickboards between each set which totalled about 2100. One of my swimmer friends gave me this as a "sprint\Olympic" tri training program. After my swim, I took a one hour spin class which felt pretty good. I haven't done spin in a VERY long time and I forgot how much I sweat when I do it. Wew! I would have ridden my bike for a "REAL" ride but I wasn't able to pick my ride up at Yorktown Cycles until after 10am. Boo Hoo. I actually enjoyed my non-running day though I am not so sure how a run would have gone for me today anyway because my allergies ad asthma. Pollen levels are ridiculous today and creeping to a new high. Ack! I am, however going to see Dr. Stu Weizmann today for the first time. He is another fellow Taconic-ite who specializes in chiropractic care. I was hoping that he could help with my back, calves and asthma ;-) Yes - I know.....quite a wish list. My appointment is in the evening which means I will be heading over to my parents house much later than expected for the evening. Sally, the HUBS and I are running a little 5K in my hometown, Newtown CT bright and early tomorrow morning. We shall see where my 5K speed is at right now. I say I'm a 22 minuter or so and if I am right, I do have quite a bit of work to do if I want to get back to where I was last summer!
On the homefront here, my little boy has his Dial 3 Kindergarten screening today which is SO exciting! I cant believe he starts real SCHOOL in September! He is so excited about it and my daughter is so excited to begin pre-school! She keeps telling me that she's a big girl and has a big back pack ready for school! It is crazy how fast these kiddies are growing up!

Why Can't I Be BOTH!

2010-05-20T07:24:00.000-07:00

What I really mean is why can't I be BOTH a sprinter and long distance runner??? I tend to have more of the long distance runner physique but darn it, I want to be FAST too!!
So I did a mini speed workout today which was OK but I felt like crap AND no longer do more than one mile under a 7MM pace! WHAT THE HECK???
Here is my Garmin report for the track:
http://connect.garmin.com/activity/33895074

Tomorrow my dear friend Jen wants to go and do our first open water swim at White Pond! She is a NUT! The water will probably be no warmer than 55! Oh heck No! Knowing my fragile lungs, Ill get sick again! Although I AM anxious to go to White Pond again.....such a great place (aside from the 6 foot tall weeds sprouting from the pond floor). Sunday is another 30 or so mile bike ride with the dream team again. I cannot WAIT! I never thought the day would come.....the one where I actually look forward to a bike ride! My bike is at the Yorktown Cycle Shop right now getting pimped out with some new Aerobars. I am pretty darn excited about! Who knows! Maybe my second tri season will be a success though I DOUBT my running will be!
I really need to go and see my friend Mary at CF for a DEEP DEEP tissue massage! She is my healer and ultimate key to relaxation and success! I'd keep her a secret but I think the secret is already out! Mary, you rock! If my schedule permits, I MUST see you! My calves are screaming and my back is crocked! HELP!

LSD Run Today.....

2010-05-19T15:55:00.000-07:00

No! I'm NOT hallucinating! In fact, I rarely use this term because it does make me sound like I some sort of a "stoner". For those of you that aren't familiar with this term, it means LONG SLOW DISTANCE run.....But it may have well been one with hallucinations! I suck! Yes - I'll say it over and over again, I just plain SUCK! I cant run anymore! I feel akward, my form is off and my calves are hurting. WTH? (that means What the Heck)
I did my infamous 12 miler out and back which goes along the reservoir for a good 4-5 miles. The hills arent too bad from miles 4-8 but from 1-4 and 8-12 it is jusr ridiculous. I forced myself to start slow, at a 8:30MM pace which was comfy for me for a good 6 miles but then I cramped up and that friendly elephant was back sitting on my lungs again! Uhg! Really? Is this ever going to just end? So, what started off as a forcibly slow run ended on a forcibly must finish run. Uhg! My pace? If I said 9MM pace and really forced it, I'd be OK with it but I didn't force a slow pace the whole way. It just turned out slow and painful after mile 6. Oh well. I WILL force myself to do one long distance run per week. I refuse to loose my endurance with mileage.
So tomorrow is a tempo run and I am actually going to do it on the track because I'm just so sick and tired of hills! Yes - hill repeats made me strong for Boston and Boston alone made me a hill climber and somewhat of a liker but I'm just fed up at this point! Uhg! I'm going to TRY and do this track workout that Jackie gave me 2 weeks before Boston: 2 miles at marathon pace; 2 miles at 10K pace and 2 miles tempo. So for me that would me 2 miles at 8:05; 2 miles at 7MM and 2 miles at 7:50MM. On a good day that would be a SINCH! But now? Oy, I'm not so sure about it! It might turn out like this: first 2 miles at 8:00MM, 2 miles at 7:45MM and 2 miles at 8:00MM. What fun is THAT speed on a track! Ack! OK, I'm done boring you with this disgust in myself.

Super Blogger, Yes I am!

2010-05-18T10:52:00.000-07:00

I really love reading new running blogs, it almost makes me feel not so ridiculously obsessive. And yes, I do have a few blogs that I read like it's my daily ritualistic duty like Mandy's http://bravemandy.blogspot.com/ Brian's http://pavementrunner.blogspot.com/ or Greg's http://runninggreg.com. Oh and thanks Greg for the shout out in your post about Saturday's 10K. (http://runninggreg.com/a-couple-of-good-days-in-the-park/) I tried my darnest to keep up with Greg (a kick ass Taconic himself) but after mile 1 he kept getting faster while my lazy ass kept getting slower. A sub 7 mile pace was never ever difficult for me until after Boston. Why? I don't understand it? I'm recalling this 5K that I did in September of 2009 where my first mile was a 5:55. How do I get back to that place? When will I get back to that place? Ok, I'm drifting off the subject but really, reading other running blogs does make me feel so NOT alone in my miseries. I mean after all, misery does like company.
I have had a ton of time to ponder a few things lately now that my 50 mile run weeks (Boston) are in my past. I think about goals, races, training buddies etc..... but for some reason these things change nearly every day. I try to write myself a training program but that too changes more than the weather in NY! And these are all the reasons WHY I blog....to capture ponderous moments, the good, bad and ugly training days as well as the glorious successes or crying failures. Do I want to write a book? Perhaps someday but for the "now" I just want to air my running life for other like minded athletes. I truly believe we are one huge but close knit group nationwide. As much as I learn from training partners and race mates, I learn just as much from those that I have met virtually either via blog or Facebook. I cant even begin to list the things that I have learned from fellow bloggers but to mention a few: Nike Free's rule, injinji socks are really cool, good nutrition does make a difference, underwear really isn't needed under compression pants or running shorts and I'm not the only working mother of young ones who has an obsession with being a great athlete.
So for those that typically enjoy reading about my daily workouts, I apologize for this blog but today is Tuesday and all that I really did anyway was 45 minutes of core (boring).

33 Mile Ride + 2 Mile Run

2010-05-17T07:18:00.000-07:00

With a few triathlons on the calender this summer, cycling is certainly a necessity. I have always really disliked cycling for so many reasons but I think yesterday's 33 mile ride through northern Westchester really changed my mind about the sport.
There were about 7 of us that met early Sunday morning at Yorktown Cycles. The Tour de Runners (I say this because we all mainly runner) was Jen, Peg, Carly, Ellie, Dave, John and myself. Peggy, our fearless leader, had a 30 mile route all mapped out for us to follow around the Croton Reservoir. I will admit to the fullest that I was petrified! I'm a very solid runner and can hold my own pretty well in the water but when it comes to riding a bike, I struggle.
It was a bit chilly with temps in the mid 50's when we left. I felt comfortable, right away but kept telling myself that it would not be a permanent feeling for this ride. Yes, I was a pessimist.
We winded around, down and up Mossman which lead us to Route 100 which is flat, for the most part. We played a little drafting game on 100 which was actually kind of neat and fun but as soon as we got to 35, the games ended, although we were only on 35 for a mile or so. We hugged the reservoir and headed down a nicely paved back road off of 35. Peggy informed us that we would be hanging a RIGHT off this nice and rolling road. Hmmmm, I thought.....I think the right is a dirt road, if I recall correctly. I had recalled a day a good few years ago that I had gotten lost in this area. My son was only an infant which were days that I barely remember but for some reason, I recalled a slew of dirt roads back here and a screaming 9 month old. So I spoke up "Hey Peg, isn't there a cluster of dirt roads up here on the right?", "No", she replied. OK, cool, I must have been confused.
So, we hung a right and continued. OK, it was paved. Phew! But then at about a half mile in, the road turned to dirt! Wow! This was fun but a little worrisome considering I had NO clue how to change or fix a flat in a time of need. The dirt was mostly packed which made it not so bad though there were a few pot holes and pits that jostled us around a bit. After a few twists and turns on dirt, it finally ended! PHEW!
Our next turn was onto Route 100 again but this time, heading South. Hugging the reservoir yet again, we hung a hard right onto 134 and then another right to cross the Dam. The roads got a bit patchy and narrow and signs that read No Outlet kept popping up. Um, is this a dead end? Our fearless leader reassured us "No, no, it just turns into a path over the reservoir." COOL! There were 3 large concrete blockades for us to maneuver around and all of a sudden, the pathway was covered with down branches and other brush like material. Then, in the near distance (down a hill) we saw a HUGE barbed wire fence. Hmmmm, do we toss our bikes over and hop it? I think we all opted out of that option and turned around instead. So, we headed back to 134 and kept on going West, up a hill. WEW! That was a breath taker but I felt OK. Needless to say, we ended up adding a few miles onto the established 30 miler. This is when I began to think about how I was doing with this whole ride. My heart rate a bit fluttery but not too bad. I began to focus on the form of all my fellow riders. Peggy is a human machine on the bike. She is tiny in size but WOW, does she have some serious strength behind her. Jen is another powerhouse. Her legs are extremely strong and very visibly muscular. She probably has the most solid form I have ever seen on a cyclist. Her upper body remains still while legs do all of the work. She hardly appears to be winded by it at all. Ellie just looked very comfortable with her bike and with riding altogether. John is just a machine. He hung back most of the time but I could tell that on the uphills, he could not dilly dally and hang around so instead he would lead the pack on most hills. Carly is like the energizer bunny. She puts 100% effort and just keeps going and going and going...... I absorbed all of this intently and tried to compose my own form and comfort based on the ideas that I was presented with on this ride.
I was awkward on the bike, clearly. I hate training on it so I never really have put much effort into it. Most all triathlons that I have done have lapsed in bike training. I somehow got myself through the bike legs with little training but I realized something quite magical on this ride. I DO like cycling and I CAN be good at it. It is all just a matter of devoting the time and finding Strong cyclists to ride along with. It really is just like any other sport. I was elated to realize that 33 miles really didn't beat me up much at all.
After the ride, Carly, Peggy, Ellie and I decided to do a 2 mile run simply to get used to the bike, run transition. I have really never had much problems with a bike run transition but after a 33 mile RIDE, I did feel a bit sloppy running at first. After about a quarter mile, my form came back and my legs began to stretch out. I didn't push it too much and held a solid 8MM pace for the 2 miles. I am hoping that my bike\run transition for my first sprint of the season is as successful as it was at my first sprint ever, at the Pat Griskus. I was a 5K Queen last summer so when I did my first Sprint, my run time was great as I average a sub 7MM pace. Can I make that happen again come June 5th? Uhg - I am highly doubting it! I have a simple 5K on my plate this Saturday which will test my 5K speed at my current state of training. I'm not banking on a PR at all, or even breaking 21 minutes.
Moving forward, I enjoyed this day of training. I got to spend quality time with my kick ass girls and got to learn from their strengths. Carly, who is just off the DL from a fractured tibia did a FAB job. Her transition to bike\run, which she apparently had difficulty with last year, was very seamless and polished yesterday. KUDOS girl!

So this morning, I did a speed workout along with some weights. I lifted first doing legs (curls and squats) and some upper body (chest presses, seated rows and push ups) followed by a good stretch out. My speed workout was only 5 Yasso's (800's) with a 1 mile warm up and .50 mile cool down. Total mileage was 5.25 miles in 39:52. My average 800 pace was about 3:20 to 3:27 and cool down pace at about 8:30 - 8:45. I felt like I had finally broken through that disruptive wall that has been up throughout my training runs since Boston. I placed a call in with my Dr. early this morning to ask about potential side effects from the anti-biotic, Z-Pack (which I was placed on form Strep). She immediately called me back and asked what issues have arise from being on Z-pack. I explained my heart rate irregularity and the inability for it to rest at a resting pace even after a workout. She noted that one of the TOP side effects from the antibiotic was a fluttery or uneven heart rate. I was ELATED to hear this! I was beginning to think I had inherited my mother's heart defect! My Dr. told me that this side effect should subside when the pack was done (I took my LAST dose last night) and if not, obviously I would have to call her back (or keep that appointment that my worrisome mother made for me to see her cardiologist).
Let's hope that this positive trend of powerful training continues this week. I am anxious to see what my 5K pace is this Saturday. My husband will also run it with me who will undoubtedly kick my bum.

A Very SAD 10K.....

2010-05-15T15:58:00.001-07:00

...I know that not EVERY runner can have a successful run but when it comes to an unsuccessul RACE, it is tough to really swallow. Regardless of the fact that I used this run as my speed workout for the week, I was truly disappointed with my run. I felt horrible like that elephant and friendly hippo were still just sitting on my chest making it nearly impossible to take deep breaths in. To think that only one month ago, I did another 10k of the same course over 2 minutes faster and a half marathon at a pace 6 seconds per mile faster than today.s 10K. I'm not a "speed materialist" at all I just know what my pace is for most distances and today I was truly off pace. BUT, I did know this was coming. I felt like crap all week and I knew that today's run would be off pace. Maybe I set myself up for a weak run? Eh, who knows! Next week is a new beginning!
Please see the ridiculous PLUS split Garmin report. And please note the elevation on Central Park. It isn't very nice going in the clockwise direction between miles 3-4.
http://connect.garmin.com/activity/33389578

Tomorrow is a change of training. I am riding with the ladies at 6:30am. We're hoping to capture 30 miles although I'm not quite sure I am ready for that sort of mileage on a bike yet. Ooooohhhh how I LOATHE cycling!

And She Crashes.....

2010-05-13T17:38:00.000-07:00

....Really, it was only a matter of time before I hit the wall......I guess I thought that I could be super woman after Boston and come back running just days later like nothing ever happened. Well, Boston is a HUGE thing to "happen" to the human body but I guess I thought I was some sort of super hero, who knows. So yes, I finally hit a wall this week. I had a GREAT race at the North Face Challenge and felt strangely WELL after that race so I just kept on going with my new program. I did a tempoed 6 miler on Monday at a solid 8:15mm pace and then just little core stuff on Tuesday. On Wednesday it was raining and I thought "GREAT, Ill do my long run in the rain." I usually love rain runs but this is where I hit that mammoth wall! I opted to do my 11 miles on the trail and wow - I struggled but HARD just to maintain a 8:37MM pace. I felt like an elephant and it's friend the hippo were sitting on my chest. I could NOT breath for the LIFE of me! I actually got concerned when I got to my turning point at 5.5 miles on the trail. I have never feared that I would never be able to finish a long run but on Wednesday, I did. I was really scared AND I had no inhaler AND no water. IDIOT! Like who the HECK do I think I am??? So - I shuffled at a slow and awkward pace. If I'm not doing my own comfortable pace, I am VERY sloppy and SLOPPY I WAS INDEED! Everything began to hurt....my knees, ankles, feet, YOU NAME IT! IT ALL HURT! I don't know HOW I got to my truck but when I did I felt like absolute garbage. I couldn't even drive for about 10 minutes. I already had a Dr. appointment on my to do list for the day and was anxious to get there but first? HOT SHOWER AND POWER NAP! When I got to the Dr., I had a slight fever (not surprised) and a very red throat and irritated sinuses, again, NO SURPRISE THERE! Well, the short of the long is that I have strep throat. Uhg! Cure? ZPAC! AWESOME! So that means Ive been on the zpac TWICE in the past 2 months! That SUCKS! Anyway, today was a new COLD day! I almost slept in but I felt better after a nice long sleep! Did I rest? Of coarse not, I'm an IDIOT! So, 14 miles on the bike, COOL! It was 40 degrees out so I dressed warmer than usual but I learned the hard way that when your riding a bike, 40 degrees means dress like its 20 degrees, unlike running! I FROZE! My heart rate got all erratic on me which is one reason that I truly loathe the bike. Unlike running (and swimming), your heart rises and falls way too much which is not very comfortable for me. Yes, it allows more rests but apparently my body doesn't work that way, THAT along with the icicles dripping from every appendage on my body made me feel not right. So, I lessened my mileage to 10 miles and decided to add a one mile run to it. OK not only was I so uncomfortable with this morning routine but I was certainly sloppy AND most likely laughable! I'm sure I looked as uncomfortable and "heavy" as I felt.

So this workout STUNK and I felts awful after it! For over one hour AFTER this pathetic workout, my heart rate stayed at a steady 146 which is not very good for a resting rate. I panicked and the more I thought about what I had to do (get dressed, get my son dressed, drive him to school, go to train, work, etc....) the worse it got. So yes, so I threw a bit on anxiety into the mix. GREAT! My friend, who works in the medical profession, told me exactly what to do. He attributed it to low blood sugar which I thought could maybe be the case but I did have a cliff bar and Gatorade so I wasn't 100% convinced but I was desperate so, I ate a banana and put my feet up and what do ya know, the heart rate went right back down! Oh thank GOD!

So, enough of my complaints but the bottom line is that I am FALLING APART AT THE SEAMS! Nobody's faulty but my OWN! I am good humored about it, well, for now anyway, until I break a bone of snap a tendon (KNOCKING ON WOOD)! So tomorrow is strictly swimming! Nothing more but a pleasant swim. Saturday I am STILL going to do the 10K in Central Park but I am almost 100% sure that it will be tough for me to even hold a 7:40MM pace. I will try like HELL to make it fast and furious but my body may reject it and if it does, I wont be disappointed at all!

So that's my WHINE-FEST for the week, month, year...

Mommy's Day! FUN + RUN = LOVE

2010-05-10T11:39:00.000-07:00

What a great weekend! I spent most of it in Connecticut with my parents and kiddies, aside from a spa getaway for a bit with my BFF! Pedicures and pampering were much needed!
The kids and I headed up to CT on Friday evening to be with my mother who is recovering from her latest hospital episode. We also had an evening of great food and fun with everyone on the agenda for Saturday night.
On Saturday night, we all went to my brother's new house to enjoy and fabulous home cooked southern meal by his southern sweetie! It was DELISH but so heavy! I was a bit skeptical on how that meal would sit in my stomach for the extreme North Face Challenge 10K the next morning, Sunday! Ah well, it's only a 10K!
My mother's day morning started off with an abrupt cell phone alarm at 5:15am! WOO! Bring it!
I got myself dressed and headed to my parents kitchen. My mother, GOD BLESS HER, woke up with me JUST to make me coffee! GOD I love that woman! I tried to tell her to go back to bed and that D&D would suffice but she insisted so, I obliged, of coarse! My mother is always so excited for me when she knows I am about to take on a race! She fills me up with words of encouragement and simple mommy-like blessings. At 5:45am I was on the road to pick up super star Carly but first, let's check the weather atop of the mountain (love my nifty blackberry Tour). The temps were reading 38 degrees with wind gusts up to 40 MPH! HOLY SHIT! I might just blow off the darn mountain! Eh well, this is a only a FUN run for the purpose of a well rounded training program.
Carly and I got to the base of the mountain early enough to get our layers of clothing situated as well as our morning stomach......um procedures???? Yeah, that's it ;-)
I honestly had no idea what to expect on this course. Al I knew is that I would be climbing 700 feet in elevation in the first 2 miles which meant literal mountain climbing. I had these brand new NEVER worn Adidas trail runners on that I put all my hope and trust in. I'm a sneaker snot, yes.....
Garmin Report
http://connect.garmin.com/activity/32891483
The horn blew and Carly and I took off slowly in the middle of the pack. rushing to pass 373 people as it bottle-necked into a foot path on the mountain was literally impossible at first. After the first mile, we began to really climb and I was getting stuck behind some very large derriere's that had some severe difficultly climbing, right-fully SO! SO, I blew through many of them and just kept my body stiff and prepared my legs for any sort of uncomfortable foot strike. My ankles turned a bit, I tripped and wobbled but I was successful in passing a large portion of runners. Not only were the climbs insane and trails narrow but the terrain itself was VERY rocky and uneven, almost resembling a dried out stream. I was huffing and puffing but finally at mile 2.6, there was a hydration stop that I actually stopped at to drink my Gatorade without a SPILL. I needed all that I could get to climb this bitch of a mountain! YIKES! Just then, I saw this slim little runner chick wearing Nike Luner Racers! Wow - that was brave. I could see that she was struggling so I got up next to her, "Are you having a tough time wearing those sneakers?", I asked. She didn't welcome my comment so I just smiled and passed her. I was trying to be nice, really. I felt bad for her and in all honesty I too almost made the mistake of wearing my racing flats.
When I reached mile three, the downgrade began - ahhhhhhh! HEAVEN! I flew, bouncing off rocks and tree roots, running through mud, it was GREAT! What a free feeling! There were some really rocky patches however that did cause me to use my "brakes". After this point, the trail was more like a roller coaster.....doooooowwwwn, then UUUUUUUPPPP and then dooooowwwn. I loved it! Gee, why havent I done more trail races! This was GREAT!
I heard my Garmin beep at mile 6.....shucks, I thought! It's almost over! Just then, we came out of the woods. There were a group of ladies at the mouth of the woods screaming at me, "Come on girl! You got it! Girl's rule!" haha, I loved it! And just as I exited the mountain - BAM! The wind hit me! Wow - being on the mountain actually shielded the wind but as soon as I got off of it, the resistance running began! So much for an empty the tank ending! My time was 54:18. Hey, not so bad! My goal time was 55 minutes to one hour so I was a bit beyond my goal. Nice!
I didn't plan on any sort of award or placing here, after all I am not well trained for this sort of run. I somehow missed Carly pass the finish but we did finally meet up. Carly did FANTASTIC for her first race after her fractured tibia! She's a trooper for making her first a mountain climb a successful one! Wowee!
I was anxious to get home so we skipped the placings and awards! I wanted to spend my momma's day with my kiddies!
To my great surprise, I came home to a clean home and very welcoming kids! My son came up to me and said "Mommy, it's your day, what do you want to do first, go shopping or go to the park?" SO cute. I opted to go to the park first, which was a very memorable experience due to some quirky incident. My daughter decided to drop her pants in the middle of the playground and squat to pee. Yes, this is my fault because I taught her how to do this, though in the woods. My husband and I laughed hysterically and tried to pick her up but she balked and yelled "No, I going pee pee now!" So - we tried to hide her with a jacket but who were we kidding.....she was in the middle of a busy playground! Uhg!
Well, back to a busy week! I began this morning with a 6 mile recovery\slight tempo run in FDR park at a 8:15MM pace. It was VERY cold and windy, WAY too much for mid May!
After checking the results of yesterdays challenge, I was in great surprise! I placed 3rd in my age and 7th overall out of 183 ladies. Wow! Not too shabby I guess! Had I really put my heart and sole into it, I may have even done better! I think I may just do the half marathon next year. Am i getting ahead of myself???? I think I am setting too many goals for myself, LOL! thank GOD my husband is just as insane with stuff as I am. Being that we are both pretty high strung, I truly believe that all this training and racing makes us better parents!

Hello Mr. Track, Great to be back!

2010-05-07T04:23:00.000-07:00

Back to speed! My new program almost makes me feel lazy! I will top out at 20 miles for the week which is what I was doing during my Boston taper! I'm antsy for sure but it is only my first week and the point is quality, not exactly quantity! I am cycling and swimming much more on my off days so only time will tell if cross training actually helps or hurts my running. Anyway, I'm hoping that quality means 100% effort because I gave it my all on the track this morning but still struggled! Uhg! I did my FAVE track workout, YASSO 800's! Thank YOU Mr. Bart! I did not have my stop watch so it was just Mr. Garmin and I and wow, those Garmin reports are quite hilarious on the track.
I did 6 miles in total of:
1.5 mile warm up
800 (2 laps) - FAST
400 (1 lap) - RI (Rest Interval)
800 - FAST
400 - RI
800 - FAST
400 - RI
800 - FAST
400 - RI
1.5 mile cool down.
My OVERALL pace was 7:34 which also included about 3 - 10 second walks (following a little bit of the Jeff Galloway WAY of training - whom, by the way, will be interviewed by Pure Fit Radio soon so TUNE IN!!!)
http://connect.garmin.com/activity/32480657
I have LOTS of work to do if I want to improve both my 10K and half marathon times. Today is a busy busy Friday! I have tons of work to do. It is only 7am and I'm already logged in tyring to catch up with work. Later on today, I hope to hit the pool for a solid 2000 and maybe a light weight workout. NO PARISI today if I want to feel somewhat alive for Sunday's North FAce 10K Challenge!
Tonight I am headed to CT to spend the night with my parents. My mom was in the hospital for a solid week due to heart problems and medications issues which caused her to collapse and break her nose and split her head. She's doing much better but I haven't seen her since she has been released from the hospital. I am also meeting my girl SALLY at the track after 6pm tonight to help her with her 5K form. She is a 5K Queen and wants to work on bettering herself! I'm certainly NO expert but I am a bit more senior in the sport than her (she just began running last year). Happy Friday All! Work hard\Play hard! And be sure to SLEEP for recovery!

What it means to "Hit the Wall"

2010-05-05T07:56:00.000-07:00

Almost every marathon runner knows this term quite well. For most "The Wall" usually occurs at about mile 20 typically due to going out WAY to fast for the first 20 miles. Quite honestly, running 20 miles is fairly simple for those trained but those last 6 miles can be a REAL bitch and a half!
This past Sunday my husband, the speedster himself, took on the LI Marathon in the hot and humid 80 degree day. His goal? a sub 3:15. His goal was long gone when he decided to run sub 7 minute miles for the first 7 causing the wall to come up at the infamous 20 mile marker. He finished respectably (a 3:30:18), still, considering his ignorance to running a strong 26.2 miler. Please see his Garmin report to see exactly how the wall occurs!
http://connect.garmin.com/splits/32290053

This is what you DON'T want to do runners......His pace differential from mile 1 to mile 26 was 5 minutes! NOT good! This Garmin report does prove however, that he can run a pretty gosh darn fast half marathon (1:33).

That is my word of advice for the day!

On the training front, today marked my first day back to semi-long mileage! I did 9.3 miles of the Toughman half iron run course, it was brutal! No wonder I barfed on it last fall! I had to stop at the top of three hills to catch my breath, pretty pathetic....I know! My pace was ridiculously slow, 8:35MM to be exact but it was the best that I could possibly do!
I'm bringing my bike into Yorktown Cycles today to get a mini tune-up in hopes of my first bike ride of the YEAR tomorrow early morning! I am hoping for a 14 miler but Ill be happy with a 12. I HATE cycling but must embrace it for a few more months!

Summer Training Program

2010-05-04T11:36:00.000-07:00

Please Review and Comment on!

My Training for the summer has shifted quite a bit! With a Half Marathon June 6th, Olympic Tri July 18th and Marathon in October, I mixed a few programs together including 'Run Less Run Faster' and Lance Armstrong's advice on adding as many small fast races as possible. I only got as far as August so the actual marathon mileage buildup has yet to be determined.

Let's just hope that any injuries, ailments and\or illnesses are avoided!

SWIM and WEIGHTS and PLYOMETRICS

2010-04-30T09:40:00.001-07:00

What a GREAT day, which began early morning! My swim began at 5:40am sharp with a solid but somewhat slow 2500 in the pool. I did a mix of 300's with pull buoy's, free style and kick boards. My allergies are a bit off the hook causing my left lung to wheeze a bit on the deep breaths in AND out. Asthma really SUX! The fun did NOt end at the 2500 in the pool. The girls and I did a circuit workout for over an hour of all kinds of crazy things from squats, lunges, push-ups, plyometrics, rowing pulls etc.... which not only left us winded but muscularly fatigued for sure! The picture above was taken after we killed ourselves. Wew! I'm pretty positive that my quads will now never heal given the fact that I continue to destroy them.
On the home front, I ask my readers to just say a little hopeful prayer that my mother get out of the hospital SOON! She has been in there since last Saturday when she collapsed on her morning walk and did a face plant into the pavement resulting in a broken nose and knee cap. That, however is NOT why she remain in the hospital. It was the black out that have Doctor's stumped. My mother is on heart medication because of a very irregular heartbeat that "flutters" at times. I say "flutter" because that is the exact terms that these medical professionals use. The Dr.s have been doing all kinds of tests on her to figure out how to regulate this heart of hers. They are changing her medication which apparently requires her to be monitored throughout. There was additional mention of a potential "blockage" in either a vein or artery. That too is being examined and evaluated.
Furthermore, for the weekend my hubby will take on his second 26.2 in the Long Island Marathon this Sunday. His goal is a sub 3:15 but he is reluctant to believe that he can pull it off. I do have faith in his physical capability although his mental set and focus is what would kill his time, if anything.
Work is crazy today as are the kiddies! ARg.....
Happy Friday!

Mountain Climbing

2010-04-28T09:31:00.000-07:00

First, back to Boston....I found my Garmin report! Woo! Please see it!
http://connect.garmin.com/activity/31161369

OK - now back to the present! Today....BACK TO TRAINING! I don't really know what my goals are yet for this training but I do know that I want to polish up my 10K time and half marathon time a bit so I guess that will be it! I don't have any real goal times in mind so for know it's just to do better than my best times: 10K - beat 43:45 and Half marathon - beat 1:35:59! Yes - I do have some triathlons on my calender but I'm not going to kill myself with training for those.

Carly came over bright and early on this blustery April day! Brrrrr! It was 45 with wind gusts up to 20MPH! We had hill repeats X 3 on our calader which would equal 6 horrific miles. Horrific indeed!!! Reminder - We have the North Face 10K Challenge on May 8th with a 600 foot climb in less than 2 miles to begin. FUN!
We warmed up for a mile and I LOVE CArly runs because she is a speedy girl. When I peaked at my Garmin during our warm up, she had us at 7:20's already.....oh boya!
Obviously, the climbs were nothing near that number. In total we did 7 miles: 1 mile warm up (flat); 3 total miles of climbs and 3 total miles of hard drops. My quads let it be well known that they had not healed completely from the brutality of Boston. YES quads, I know your still hurt but PLEASE - For the LOVE of GOD, heal already! Sheesh!
Hill Hell Report:
http://connect.garmin.com/activity/31545597

Feels nice to be back to training! I'm an addict!!! Tomorrow is SPEED WORKOUT ON THE TRACK!!!! WOO! Yasso's for 7 miles! YAY!

Boston is Over, NOW WHAT???

2010-04-26T08:45:00.000-07:00

More like MORE....bring it! Well, the MORE half marathon, yes and MORE meaning MORE MARATHONS!
Yesterday, Carly and I were troopers and headed into NYC with the Club Fit Running Club to cheer on the hottest most admirable ladies ever! Carly is on her way to recovery from a fractured tibia and I'm recovering for the Boston beatdown. We planned on pacing Super Star Jen at a 8MM to bring her to victory and I think we succeeded! I would like to try and recap this event because it was quite comical and worth mentioning!

We all met at 5:50am at Traditions to figure out the car pooling situation. I hopped in with Carly who also drove Sarah, Jen and the two Stacies. We were a little disappointed with the weather. It was 45 degrees and torrentially down pouring! Uhg, cold but great for breathing!
I must admit, I was very nervous to be running 6 miles at a 8MM pace so soon after the Boston beat down. My legs were still not 100% healed but I was a trooper and would do anything for my girl Jen. So, I was suited up in the utmost compression attire yet! I had my Opedix tights on and my knee high Injinji compression socks on.
All of the tough ladied suited up in rain armor whicj resembled something similar to both Sponge Bob Square pant and also an Alaskan fisherman. Use your imagination if you must.....

While the running gang headed off to the start, Carly and I hiked up to the panther rock which was at the 2 mile marked and camped out under a tree covered in trash bags and rain gear. Yes, we looked like bums in Central Park in the midst of this rain!
At about 10 minutes into our settle, the top two female came around. They looked strong and about holding a 6:30MM pace. AMAZING! Soon after, we saw Jen chugging ahead at about a 7:30MM pace. Oh boy, here goes nothing - Come OOOOONNNNN QUADS! Don't fail me now! We were off. I stayed a steady 2 feet ahead of Jen for most of the time but also next to her on the downs and flats. Jen cranks it on the down slope which my quads weren't ready to handle yet. Ouch! I didn't know if I would hold up but I did! She did great! We did some sub 8 miles and some just at 8 and some a bit over. Towards the ending of my 6 mile loop, I saw poor Carly hunched under the tree with garbage bags and all sort of clothing surrounding her. It was a hilarious site! I yelled out to her and put my hand up to give her a warning that she was up next! And off she went and DOWN I SAT! Phew! 6 miles at a 8MM pace just 6 days after Boston was extremely difficult! Whoa!
Apparently, all of the other hot mommas from the Club that passed Carly threw their clothing to her to handle. So, I packed it all up into a garbage bag, put the huge backpack on and hiked toward the finish. Yes - a bum indeed! In the pouring rain there I was, hiking through Central park with a garbage bag full of clothes and an overly packed back pack, AWESOME! As I walked along side the runners, I saw Sarah who told me her knee hurt. CRAP! Sarah has had a knee injury that has set her back a bit but being the Super Star she is, she still ran and finished! Way to go Sarah!
I then saw Peg, who threw her jacket at me. The wind and rain carried it which sent me scurrying through the runners after it! I must have looked ridiculous because my back packet was shifting which sent me wobbling from side to side!
I settled in at the finish and the clock read 1:10 minutes. The first runner had not yet come in. Phew - OK - I found a spot to settle. Just then, I felt how soaked I really was. My Nike free's were drenched, Injinji socks saturated and molded to me, wind breaker - drenched! I didnt even know if that 6 miler made me sweat or if it was just pure rain water. OK - the first runner came in at 1:14! Wew! What a friggin ROCKSTAR! I thought to myself.....Someday....someday you will be able to do that!
At 1:46 I saw Jen cruising her way in! NIIIICE! She looked strong! I snapped a picture and yelled at her to "EMPTY IT!!!!"
She just smiled and ignored me! LOL! I caught up with Carly just then and she told me Jen was strong throughout. She missed a PR by a few seconds but she was on a tougher course and running with 5lbs of wet clothing. So, in my book, she PR'ed indeed!
Congrats girl and Congrats to all of the ladies that did a fantastic job at the More!

OK - so the next meaning of MORE is MORE MARATHONS! I'm a glutton for punishment indeed! After a bit of research (and some persuasion from my cousin) I decided, Hartford it is! My cousin will be running Hartford as her first marathon this year! WOOO HOOO! Go Jules!
Melissa and Jackie are most likely going to come up to run it as well. Hartford is supposedly a flat course but described as "not Florida flat"! Ahhhhh - perfect! I do want SOME rollers in there to break up the boredom and help with the pace!
After looking at the elevation chart, I realized that it is actually very similar to the LI Marathon, which I SO adored!
So - yes - another Marathon is in my near future! I am about to drop Tri's altogether but I did already sign up for a few this summer with the final one being in July (the NYC Tri) which I will make my final one of the year. I'm so in love with running....I truly am so why deviate? I figure I can use cycling and swimming as crossing training but why compete in it when I just plain suck at it. Well, at cycling anyway.....
So that's my next new goal! I going to do a TON of races this summer in a variety of distances! I'm siked for it!
My Hubby will be running his second marathon this Sunday, the LI Marathon! BIG shout out to him! He is such a super duper rock star with a strong will and amazing endurance! He would love to qualify for Boston and will run a marathon until he does! If he doesn't succeed on Sunday, he will do Hartford with me. Mind you readers, he is 37 which means he needs a sub 3:15 which is going to be rough.....for anybody! Please stay tuned for a race report on his results and experience!

2010 Boston Marathon!

2010-04-20T06:09:00.000-07:00

I set a NEW Marathon PR (Personal Record) in yesterday's 2010 Boston Marathon! YES! I cant tell you how many runners told me that setting a PR in Boston would be impossible but I did it! WEW!
Sadly enough, my Garmin report is lost in cyber space somewhere as it is no longer on my device nor on Garmin Connect. I'm hoping it will eventually post but for now, it is GONZO and I'm PISSED!!! Arg! My Garmin calculated that I ran 26.48 miles! Wow - I must have zig zagged way too much!
From the top, this is the weekend from Saturday until race day:
I picked up Melissa on Saturday from JFK airport and then off we went up to Boston. Packed in the car was KJ, Melissa, Dylan and I. It took forever to get up there (at least it felt like it did) but I was siked for Melissa because she had never seen Boston, my most favorite city in the WORLD!
We laid low the first night and hit the pillow at around 10pm. We fueled up on dinner at the Cheesecake factory. Melissa really is my long lost sister, I think we pretty much ordered all the same food the entire weekend without prior discussions, LOL. Our Cheesecake Factory meal was crusted salmon with red skin mashed potatoes and asparagus. The portion was HUGE and the salmon not so great! We both forced down about 6 bites and then had to call it a meal!
On Sunday the nerves began! We had a BIG BIG BIG day ahead of us: The Expo, meet Sally, meet Jackie, find Bart, pictures of the finish and OHHHHH yeah......EAT! Fuel!
OK, so we headed out at about 11am. I showed Melissa parts of the great city of Boston and then we headed out to the Hynes Center to soak up the excitement at the Expo. We bought out jackets, talked with people at the booths introducing ourselves as being part of Pure Fit Radio. We tried to find Bart at the Runner's World Booth but we seemed to have missed him. Bummed! After about 6 hours of no fuel, we met up with KJ, Dylan and Jackie. Jackie opted out of lunch with us but the rest of us started grazing the streets of downtown in search for a lunch place. EVERYTHING was jam packed with wait times of over an hour! Arg! So, we popped into Au Bo Pain and grabbed sandwiches and fought off locals for a table to sit at. Phew!
Then, it was back to the Expo to find Bart but only after passing through the finish line to snap pics!
On our way back to the hotel on the T, we met an interesting character who sort of reminded us of Rain Man. I can't really describe our encounter with him for fear that it wouldn't capture the true moment of our experience but in a nut shell, the situation was so comical that I was literally crying hard tears from laughter.
After meeting up with Sally back at the hotel, the three of us then headed out for dinner! Our pre race dinner was at Dante's which served all runners a pasta special of all you can eat for $10! HOLY COW! Dante's makes their own fresh, homemade pasta and sauce. Melissa and I both agreed that it was the best pasta we had ever had!
We slept OK Sunday night and abruptly awoken out of bed by our alarms at 4:15am. My stomach was a mess....no need to further those details....
We met Jackie at the bus stop in the Commons at 6am and off we went! 70 buses lined up in a row heading north on the Mass Pike as passing cars beeped....it was amazing! This was my first rush of the day and after that they just kept on coming....
We got to athletes village which was an amazing site. Tears swelled my eyes! I couldn't believe I was there and that I EARNED my spot with qualifying. Aside from the 1500 charity runners, the village was packed with like minded runners....competitive and with goals set. We laid out plastic bags on the field and laid in the sun in hopes of some warmth (we were freezing).
Melissa and Jackie were in the first wave so they left me early - boo hoo! I was all alone but no fear, I was extremely outgoing with other athletes.
As I headed up towards my wave, the F-15's flew over athletes village and made their way to the finish. It was the American salute to all runners. I cried, like a baby....again! This experience was magical and nothing like any other run I have ever experienced. The walk to the start was a little over a half mile which was a good little warm up for my legs. I was in the first coral of the second wave which freaked me out! I didn't want to lead the second pack! So, I nestled myself back a bit. The gun went off and so did everyone. I thought it would be tight but this is Boston....the race of true runners! Everyone took off at a 7:30MM pace! WHOA! Slow down there superstar! I forced a 8MM for the first two miles knowing anything faster would catch up to me later on. By mile 2, I was at a cruising 7:50MM pace. Phew! I would post my Garmin report but it's missing. Here is what the BAA has:
5k 0:24:54 - 8:00MM pace
10k 0:49:09 - 7:54MM pace
15k 1:13:33 - 7:53MM pace
20k 1:38:09 - 7:53MM pace
Half 1:43:24 - 7:53MM pace Welesley College - AMAZING
25k 2:02:56 - 7:54MM pace
30k 2:28:31 - 7:58MM pace HILLS Begin
35k 2:54:32 - 8:01MM pace HEARTBREAK HILL - I climbed this bad boy mile in 8:40! Wew!
40k 3:21:21 - 8:06MM pace Miles 22 - end was awful!
Finish 3:33:20
Pace: 8:09
Overall 7803 out of roughly 26,000
Gender 1642 out of roughly 11,000
Division 1242

I am sooooo happy with this time! Boston is notoriously the most grueling course in out there and I PR'ed on it! WEW! I must say - there is NOTHING flat about the Boston course. It is either up or down a hill which makes it a little tough on the legs!
At the finish, runners were coraled back to the luggage and family meeting\pick up! I was delirious! I wanted to find Melissa and Jackie! I was worried about Melissa because she didn't train for this marathon. She qualified and registered but an injury set her back in thinking she wouldn't do it. Then, she felt as though it would be stupid to miss and that she would just run it as a long training run. I was in pain and well trained and Melissa had only done short distances and speed work for the past few months. I don't remember how or where I saw my family but I do know that I was hobbling around aimlessly and nearly falling to me knees in the process.
I was crying (yes again) because I PR'ed and just loving the experience - STILL even after the run. I will admit, however that some of the tears were pain driven! As magical as this marathon was, it was also the most painful run of my entire life. It really beats the runners up.
I finally found Melissa who scored a 3:48...now remember she did NOT train! She had some hilarious stories to tell about her 26.2 mile journey down. She had an asthma attack and had to stop and ask people in the crowd for an inhaler. Melissa, being a 5'7 slim blond hotty also sparked the crowds interest. She would stop to walk when she felt horrible and the entire crowd would respond with "AWWWWWWWWWWW" and then she would start to run again and the crowd would cheer "YYYYYYYAYYYYYY"! I laughed so hard when I heard her stories. Jackie, super speedy girl, scored a 3:24! Wowee! She killed her old Boston PR by 14 minutes! Holy Moly! Your rock my superstar!
Today is the grueling day after and time to bring my long lost (but now newly found) sister back to the airport so she can head back home to Florida. We have already been to CF to soak on the HT and meet up with some of the NY local hot momma superstars. I couldn't let her leave without meeting my NY girls!
So, the plan? Triathlons for now and BOSTON AGAIN in 2011! I'm addicted to it! I think I am become a fan of hills now, FINALLY!

Goodbye Mr. Track....

2010-04-14T06:40:00.001-07:00

....my time with you was mostly enjoyable and only sometimes agonizing!!! ;-)
Today was my final track workout....SAD indeed! It was beautiful at 6am this morning, cool and crisp, roughly 40 degrees and the sun still low. I tried my BRAND new CXW compression capri's for the first time and I'm in love....No twinges of pain in my knees at ALL (knock on wood for race day).
I opted out of Yasso's today and took on Jackie's idea but with a little C. Drap twist. OK - here it went:
1600 X 2 - at tempo pace (7:29 pace)
1600 X 2 - at 10K pace (6:58 pace)
1600 X 2 - at 10 mile to half marathon pace (7:20 pace)
400 X 1 - cool down pace (8:40 pace)

Total: 6.25 miles
Pace: 7:27

I felt absolutely wonderful! Legs were loose, breathing FAB and head in the game! Woo!
It was a bittersweet goodbye but with a promise to return in a month or so ;-)
I am trusting my training now and feel confidant and ready! What will be will be! When a co-worker asked me what my goal time was I answered with "anywhere between 3:20 and 3:50","Wow, quite a spread", he replied. It's a safe estimate I figure, allowing me enough time for any heartbreaks and\or hardships along the way. I'm not so obsessed with time anymore however, because feeling good and avoiding injury is all that really matters to me. I'm not a pro, elite amateur or anything even near so why push a time when it may not even be in the cards. I am just so extremely lucky and overwhelmed with having the opportunity to be part of the nations oldest and most prestigious marathon. Amen to that!
I am looking forward to a FANTASTIC experience! Melissa, Jackie and I were invited to the Runner's World party by Mr. Bart Yasso himself. I feel so honored! Actually, Melissa got the invite and she just needed Bart's approval to bring Jackie and I (with adding, of coarse, that we ARE ESR state reporters for Pure Fit Radio). That experience alone will be well worth the trip up if my body decides to clunk out on me.
Now that training is coming to an end, I AM sad! I know I said I would welcome the end but I think about all of the effort I have put into this simply so that I could survive the brutal Boston course. Boston has been my dream for a very long time....It has always been my #1 city in the country and always my place of happy memories from childhood to motherhood. The Boston Marathon and I were meant to match up indeed whether it be a one shot deal or a continuous comeback for years on end (um well at least until my knee caps fall off).
I'm a sucker for happy endings and tearful finishes so good, bad or ugly....I will finish and I will become emotional.
Here's to Boston 2010, what will be (aside from my wedding day and the birth of my two children) the greatest day of my life. Cheers!

One Week!

2010-04-12T10:39:00.001-07:00

In exactly one week from today, I will be 3 hours into my journey and probably somewhere near the Newton Hills! Eeeeikes!
I'm excited for this!
The weekend was extremely eventful and actually quite fun! We hosted my son's 5th birthday party with nearly 20 kids ages 2-10! It was great! The weather was FAB which made renting the bouncy house such a great idea! Dyl was overjoyed and really overwhelmed with all of the attention, cake and GIFTS!
Prior to the party, I did a 2650 in the pool which REALLY kicked my butt! I felt really smooth for the first time in months. I did sets of 2-300's doing various drills: freestyle, pull buoy's, kick boards, fists, etc....I certainly left the pool feeling like I had gotten a kick ass workout in without all the pounding on my joints for once.
Sunday was my FINAL longer run (really only 9 miles though) which started of with 3 on the track at marathon pace and then 6 on the rolling to hell hills in my neighborhood. Altogether, my pace was 8:14 which I was completely happy with given the severity of the climbs I faced. I felt very comfortable and was able to push it up that last .80 miles of straight up climbing. Had I not climbed up that beast, my pace would have much better, a sub 8mm pace for sure. Yes - sadly it took me about 9:30 to get up that hill which is actually one of my best times. I cannot stress enough, however how vicious this climb really is. I know, I'm making excuses.
The kids, KJ and I all zonked out quite early last night giving us all a solid 8-10 hours of pure sleep! I planned on waking up at 4:40am to take Master's swim again but I "slept" against it and got up at 6am instead and did a tempoed 4 miler in my neighborhood at a comfy 7:55MM pace. Again, I was very strong up the hills. This is good! Very good! Let's hope this is a glimpse into what lay in my future when faced with the mother of all hills! YIKES!
Stay tuned as the countdown continues......

Well if FORREST can do it.....

2010-04-09T06:26:00.001-07:00

I CAN TO!!! I mean really....Forrest ran for like a week straight and never trained. SOOOOOOO.......I can certainly get through Boston!
Today is FRIDAY! WOOOOHOOO! Fridays are usually my sacred and special days with my two beautiful babies, however this Friday has gotten off to a BAD BAD BAD start! I have been on the computer working since 7:30am after, of coarse, my 4 mile pathetic run and upper body circuit routine. Yes - my run STUNK, yet again but I'm not going to get down on it. My daughter is extremely clingy this morning and refuses to get off my lap as I glue myself into the leather chair and zone out into computer.

I have so much to do today, especially since tomorrow is Dylan's 5th birthday party celebration! We are having roughly 20 kids over to join in on the outdoor fun of blow-up castles and jump houses. Yes - we got a bit extreme this year!
So on the To Do list: WORK, clean house, laundry, shop, clean up outside, bathe kids, dinner, dogs and SLEEP (can't wait for that part)!!!

Happy Friday All!

One step forward...One step back

2010-04-08T08:10:00.001-07:00

11 more days.....Now Accuweather is predicting cool, overcast with temps in the mid 50's. THAT Ill take! Let's see how many times the forecast can change.

Today I did my FINAL leg workout before the big day! Wow - how exciting. I didn't do anything heavy just simple light in weight and more than usual reps. I finished my weight routine off with some core stuff.

OK - next on the plate was a tempoed 8 miler on the trail EEEEEUCK! It SUCKED! My legs were heavy, I was gasping for air and just plain dehydrated! WTH! I wanted to stop at mile 5, 6 and 7! Ack! I struggled to keep this run at a 7:52MM pace. As always, I pushed to "Empty the tank" at the last mile which yielded me a pathetic 7:40 mile. What a disgrace! I'm not so concerned with my pace as I am with how I felt because honestly, I would have felt just as bad at a 9MM.
My RIGHT knee, which is my PROBLEM free knee, was also showing me a few signs of irritation. Uhg - I give up. I want to blame so many factors for this crappy run.....it was hot and humid, I did a speed workout yesterday, I lifted before I ran, I didn't hydrate enough yesterday and the list goes on but the bottom line is that I JUST PLAIN STINK!

Garmin report:
http://connect.garmin.com/activity/29374085

Antoher Yasso Run!

2010-04-07T07:16:00.000-07:00

I really love doing Yassos on the track especially on mornings such as today's. It was 55 degrees, a tad humid and foggy at 6am which was heaven for my lungs! AHHHHH!
I brought my stop watch this time to get an accurate time for each 800. I did 800 X 6 plus a warm up\cool down which brought the mileage to 6 even. Yes, this crazy runner brought both a stop watch and Garmin. Sick, right?
OK - so here are my Yasso 800 splits
1 X 800 - 3:03
1 X 400 (cool down) - 1:53
2 X 800 - 3:22
2 X 400 (cool down) - 1:59
3 X 800 - 3:13
3 X 400 (cool down) - 1:58
4 X 800 - 3:22
4 X 400 (cool down) - 2:01
5 X 800 - 3:23
5 X 400 (cool down) - 2:02
6 X 800 - 3:24
6 X 400 (cool down) - 2:04

OK - so my average 800 speed was 3:18.....Um, yeah I won't say anymore with respect to Yasso's prediction because I don't believe it for one minute, ESPECIALLY for the grand daddy of all marathons.

Anyway, please see Garmin report at:
http://connect.garmin.com/activity/29263394

I felt alive today, for the first time in weeks! My feet were light, my head clear and lungs working at 100% full capacity! SAAAWEEET!
So, funny how different a day can make with respect to Accuweather.com. If you recall, yesterday's 13 day forecast for Boston on the 19th read 40 and raining with high winds. Today's 12 day accuweather forecast reads sunny and 70 for the 19th. YEEEEUCK!!!! NO! PLEASE NO HEAT AND SUN! I'll drop dead!

12 days away and I'm anxious, excited, optimistic but also pessimistic....A furry and contrast of all types of emotions INDEED!
I finally got to chat with Melissa last night for a while about her new plan to tackle Boston! Woo! I will be picking her up at JFK on Saturday so we can drive up to the city of hope together and then meet up with Jackie! I hope that this experience turns out to be as glorious as I am expecting or hoping for anyway!

I'm sorry if my blogs are boring this week, Boston on the brain which is clouding everything else on life's plate for now.

Boston Excitement and Race Day Jitters!

2010-04-06T10:18:00.000-07:00

I love this part! The pre race jitters and overwhelming excitement of what is to come race day! I'm like a kid getting ready for Christmas, really!
I slept wonderfully last night with no plans of getting up early to train. It is Tuesday which are always my days off! SIGH OF RELIEF!
I have gotten some pretty GREAT news on this Tuesday, however. First, lets talk race day weather. Granted April 19th is NOt in the 10 day forecast yet, Accuweather.com does do a 15 day forecast and they are predicting rain! WOOOHOO! That downside to this includes bitter cold temps (low 40's) and wind gusts up to 40MPH. Shit! Really? I rather run sunny and warm than gusty winds! NOOOO!!! But I am still optimistic about this.....It is still 14 days away! FINGERS CROSSED!
OK - next on the GREAT NEWS list is MELISSA IS BACK!!!! YAY! Melissa, from FL, is another FAB runner (I will refer to her and Jackie as the speedy chicks) who qualified for Boston with a 3:24 time. Unfortunately, Melissa pulled a hamstring in the midst of her training which forced her to reckon with proper healing by opting out of Boston. Boohoo! We were all bummed! Over the past couple of months, Melissa has come back and has been training mostly for shorter and speedier distances. Today was huge, however because she decided to run Boston after all simply as a training run! Great decision girl! So siked for Boston! Even if my run is shitty, I will finally get to meet and have a blast with Jackie and Melissa, the pure fit radio DIVAS!! WOOHOO!

So the count-down begins! 13 days left until I am faced with my ultimate running dream. Will it truly be a dream come true? Or my worst nightmare.....Regardless, I am sure it will be the most memorable running experience....
Stay tuned for tomorrow's fill of Yasso's in 80 degree weather! AWESOME!

Taper Taper Taper!

2010-04-05T13:26:00.000-07:00

I am enjoying this thing called TAPERING, ya know....those final 2-3 weeks before a BIG race? My mileage dropped from 51 miles to 34 and this week should be in the mid 20's. It was nice not having a 15-22 miler on my plate for the weekend though I still had a 12 mile hill run to contend with on Easter Day (also my baby boy's birthday). Ick! It was the WORST run of my life, by far!!! I don't know what was wrong, why or how but my legs were heavy, my lungs were wheezy and I was irritable, not to mention that I got blisters! What? Made no sense. Same shoes that I have been wearing throughout all my training. I had no issues with them even during my 20 PLUS milers! What gives??? I blame the heat because for the first time since last fall, I sweat and sweat like it was summertime! My body was not used to it obviously because my training has been throughout the winter months! Anyway - the 12 miler was 6 miles of complete climbing and then 6 miles all down hill. My average pace was 8:48. YIKES! I need to be optimistic and look past this but I must say, it was certainly a downer for me.
I slept like garbage last night with incredibly restless legs and aching knee caps. Jen and I planned on doing master's swim class together at 5:30am. Would I be able to get my a$$ out of bed??? Of coarse, and I did! I haven't been to master's swim since early January so I knew I was in for some hard work. Hard work INDEED! Jen and Peggy were there, both solid and smooth swimmers! Then....there came Ms. Lumpy Drap! I'm like a tornado in the pool....splashing, chopping arms and all out of line (I think I must of hit the wall twice). Master Steve (the instructor) did help me with twisting my entire body more as opposed to twisting just my torso to breath. Wow - it made a huge difference but that didn't help my finesse, or lack there of at all. The end result was that I swam a mile much quicker than I have ever swam in the pool before sharing a lane with two other top notch swimmers. So aside from a recovery work out, I also got quite a rise in my heart. Wew!

Thanks Jen and Peg!

Scotland Run 10K

2010-04-03T17:28:00.001-07:00

It was an absolute gorgeous day to be running today although for those with allergies, this weather meant nothing but total misery. I was certainly a bit wheezy and boogery this morning with a bit of a mucus pit in my stomach. Yum.
My legs were feeling great today, which I can credit to my great 1 mile swim with Jen on Friday morning at CF. I also did a light leg and upper body workout followed by some great stretches. Thanks Jen for keeping the pace in the pool!

I met the TRRC guys in Central Park at 9am where I picked up my shiney new green singlet. Mind you readers, the TRRC has some extremely talented runners. Eliot is an ultra runner who just did a 50K last week and was already on his toes again for this mornings 10K. George has been a competitive runner for over a decade running all distances in times that have qualified him for Boston. So, yes....these guys are no joke! George, ELiot and I did about a 2-3 mile warm up prior to take off to get the joints movning a bit before the final horn blew. I felt pretty good after my warm up run and thought that I would make this race a speedy one, all out! The last time I did a 10K distance race was in April 2008, just 4 months after my daughter was born, at a 7:54 pace. I was 99.9% sure that this race would at least yield me a new PR, which it did.
I was in the first RED tag coral, so it only took me 45 seconds to get to the start line. I was lined up with the President George and Karen, another iconic TRRC member. Just second before take off, George so kindly said to me "Do Good!". HAha! Love it! Spoken like a true runner indeed! Pressure was on to score points for team Taconic. And off I went BUT....the goddamn Garmin would not turn on! WTH? I fudged and fiddled with it for about 3 minutes and then just decided to "F it! IT' was only 6 friggin' miles!" My first mile was about 7:10, according to the clock and my genius subtraction skills, and a 6:50 for my second mile. By mile 3, the clock read 21:30, minus 45 seconds equals 20:45 which would mean mile three was 6:45. After mile 3, my math skills got fuzzy and so did the rest of me because of that long hill up by the Harlem Meer. The fourth mile was certainly my slowest but I still felt pretty together. The entire east side is a real annoying incline with more rollers up than down and I can swear that going counter clock in the park is much more productive for a speedy run (we were going clock). By mile 5 I was side by side with two other unfamiliar Taconic runners with their green singlets. We smiled and exchanged the runners nod but I couldn't really hear or think due to Van HAlen's Panama blaring from my ipod. I was blowing snot rockets out like it was my job and prayed to the heavens above that my fellow teammates riding along next to me whom I had yet to formally meet didn't witness my gross habits. I got a little nauseous by the 6th mile which made sprinting for the last two tenths of a mile a far stretch though I stayed paced. I passed my husband and kiddies on the sideline at mile 6.1 as they screamed at me to empty the tank. My lack of effort at that point was very apparent, I suppose. My final time was 43:45 with a 7:03 pace which I am certainly OK with but I did hope for a sub 43:00 time considering my 15K in the same park was at a 7:01 pace. I'm wondering if my Garmin would have helped, hurt or not changed my time. From now until Boston, I'm going to concentrate on manipulating the weather into being cloudy, damp and in the 50's. If anyone has any ideas on how to do this, please advise! But damp and cloudy is an asthmatic and allergy sufferer's DREAM!
So that is my whine session for the day!

Congrats to my team members who all did really great! On an ironic note, NYRR club had me down as a 35 year old female....UM, Im not even 34 yet! So my place in my NEW age group, 35-39 (as Jen noted) was 6th but in my REAL age group, 30-34 was 16th. Wowee, big difference.

The rest of our weekend will include lots of family time in Connecticut with my mom, pops, bother and sister and law. I honestly don't know if my kids are going to have any more teeth left by Monday with all the darn sugar they are consuming. It is quite frightening! Not only is Easter hampering our clean diets but also my son's 5th birthday which is also tomorrow. WE have a giant vanilla ice cream cake on tomorrow's dessert menu.

A Jog in the Park......

2010-04-01T07:47:00.000-07:00

Today was JOG day.....well, with a few speed intervals and hill repeats mixed in. My co worker, whom does NOT run, actually did meet me for a 6.5 mile run in Central Park this morning before work! Wow! I was shocked! He made it! This meant that I was in for a very slow run if I wanted to stay with him and I did stay with him mostly, except on the hills. I did hill sprints and repeats after mile 3. We stayed at a 9MM pace but when we hit the hills, I would sprint up them and scale back down them to catch up and then climb the hill again at his pace. I did this about 4-5 times and at the last mile I sprinted at a 6:30MM pace and then turned around and jogged back to him and got him down the final tenth or so strong. He is not a runner, by any means, but is certainly addicted now and feeling the best he has felt in years, just after one run. I feel like I did my good deed for the day and that is to pass on my love and passion for a sport that is so mentally and physically freeing.
I was so tempted to do one more loop at pace but I didn't have any more time left to do so.....so it was time to shower up and head into the office.
I am feeling as though I should really lift a bit this evening, more specifically do a good core routine. Depending how I feel, I may hit CF later tonight after work and after I get the kids.....hmmmmmmm. What to do....I just have a ton of energy left.
At lunch time, I do need to go up the the New York Road Runners Club at 89th St. to pick my number up for Saturday's 10K in the park. I haven't decided on how I should take on this 10K. Should I just make a tempo run (at a 7:30-40 pace)? Or should I make a full blown 100% effort run (again - this could result in a 7:30 - 40MM pace as well but hopefully better if I give it my all)! Still on the fence about this one....
Tomorrow is my cross training day. The girls and I may do an early morning bike ride and if not, Ill do a slow and steady 1600 in the pool. So as you can tell, I'm feeling very wishy washy about certain decisions right now.
Well, off to work! Happy April Fool's Day!!!

I HEART BART....Yasso ;-)

2010-03-31T06:32:00.000-07:00

Yes, the man is a genius and I feel honored to have been on a conference call with him just a few months ago but WEW - his workouts are killer! And for those of you that don't know what or who I am talking about - SHAME ON YOU ;-)
Please visit www.purefitradio.com to hear shows with Bart himself, the co-host. Really, this man is an athletic IKON, a legendary athlete himself and coach....I mean he invented the Yasso 800 marathon training schedule. WOOT WOOT! YEAH Yasso! And he WILL be at the Boston Marathon so what do ya say Jackie??? Let's sniff him out and tell him that we are ESR's for Pure Fit Radio. ;-)

Today was a Yasso 800 day on the track at 6am! The air was still a bit bitter with temps in the low 40's yet moist although the wind gusts were nasty. Ick!
I warmed up for one mile on the track and then did the YASSO way for five.
It was tough to push hard for a few reasons: #1 the wind got me head on in either direction of the track, #2 my lungs still have some lingering mucus from this head cold #3 ZPAC is great but wreaks HAVOC on the stomach (I was glad to know a porta potty was at the track just in case). Excuse excuses ALL excuses, I know but the bottom line is that Boston could be very windy and most likely will be so training in windy weather is really ideal not to mention that nerves could cause similar stomach issues. My average pace was a 7:20 which isn't too bad. My 800 splits varied, obviously due to the sprint vs cool down speeds. I forgot to change my Garmin to do quarterly laps instead of miles but my pace on the sprint was roughly around 6:30MM and around 7:40MM on the cool down. My legs felt great which maybe I should credit to my new Opedix compression tights. They are very strange and cut a bit odd. I ordered a size small but they are REALLY REALLY short on me (I'm only 5'7), a bit tight in the quads and loose in the waist, actually hips because they ride low. I presume the mediums would be worse so it's either small or nothing. I want to love these pants, I really do! I need some sort of compression for my knees on April 19th but am worried these may not be the ones. But, given the price, I will keep trying and keep wearing them for any\all runs from now until D-Day. Stay tuned for future Opedix reviews.
I got back home from my track workout at about 6:55am which is exactly when the real workout began. Kids to dress and feed, dogs to get up and out and MYSELF to clean, dress and feed. But I always leave my needs for last, of coarse.....what mom wouldn't? Oddly enough, I left the house 15 minutes later than usual AND had to get gas and STILL made the earlier train. Shocker! Please, no questions about my driving skills. I made it and I'm alive and that's all that really matters ;-)
I would post my splits and Garmin report but the Garmin Connect site is down.....sigh

Things I am learning.....

2010-03-30T11:25:00.000-07:00

When I first began running and training for races, I was oblivious to the whole world of running. Of coarse, I have always been a "runner" in the sense that I ran specifically as a means to gauge my fitness level. I would do a leisurely 20-25 miles a week at a jog in my neighborhood. It kept me healthy, happy and fitting into my slim fit jeans, so why change? Well, after I had my second daughter I got this crazy competitive itch to run and run and run....I wanted to run half marathons, a marathon and do fast shorter distances. I don't know what sparked this part of my brain but I was bitten, YES, by that running bug. As a newbie to the world, I didn't know anything about sneakers, attire, stretching, mechanics, diet.....nothing! I was very ignorant but who wouldn't be? I could listen to what other more experienced people had to say but the bottom line is that everyone is 100% different in preparation, comfort, mechanics and recovery. Some people have big flat feet, others small, some people sweat more than others and some people are just genetically designed to withstand the repetitive pounding without a proper strength training regimen, and so the list goes on......

As these 2-3 years have grown, I have also......not just as a runner but as an athlete. I have learned what works for me in diet, rest, fuel, hydration, attire and sneakers and I have also learned that for any sort of "thing" that you should do, there is also some sort of contradictory evidence against it. Ahhhhhh....yes, our lovely world of contrast, debate and challenge. It is never ending.....

Things that I have learned that I KNOW are good for me (Disclaimer: good for ME does not mean good for everyone, it's all trial and error):

Nike Sneakers and Nike Attire - If it's not the All American, I usually need to think twice about a purchase. NOTHING else, Need I say more???
(Ok, Ok....my purchase of Opedix Tights contradicts this, read below)

Running Tights are not only great for staying warm in the winter, but ESSENTIAL for the compression component. For those with Weakened knees after longer mileage either A: strengthen those quads and if that fails B: http://www.opedix.com/womens_r1_running_tights.aspx - Pricey but could be your ultimate saviour in long distance (I have yet to test mine but stay tuned for tomorrow's blog). I also tried the CXW tights but the darn things RIPPED in the crotch after only 4 uses.

Vitamins and supplements are a NECESSITY!!! Yes, I take about 5 horse pills a day including Omega 3's; Vitamin D; Vitamin C; a Multi; Acidophiles; Biotin (yes - I want pretty hair - what female doesn't???) AND some algae crap that my mom says is good for me (my mom is a cancer survivor and now lives a strict preventative life - so I need to listen to her).

Stretching can make it all feel better! Yes - Stretching those overly exerted muscles can offer SO much relief! I Love to stretch and it makes me feel 100 times better. BUT.....yes, this is one of those bullet points that also offer some contradictory beliefs. My PT assures me that I NEED stretching and each case should be treated uniquely and on an individual basis. So here is one example of a contradictory article....
http://www.runnersworld.com/article/0,7120,s6-241-287--7001-0,00.html

I can see some real valid points in this article, but as B. Goo puts it, there are no supporting citations. Regardless of the lack of evidence, I think that the opinions are valid enough to speak for itself.

REST REST REST is something to never fall short of. I learned this the hard way....many times over and over again! Training for the Boston Marathon (with the intent to kick ass) has taught me this extremely essential point. If I don't feel good? REST! My body has begun to recover much quicker now that I tend to listen to it more. For example, my 22 miler on Sunday just about killed me! I was in bed for about 12 hours (with the exception of a few hours out to eat and drink with the other hot mommas). I hydrated, ate and didn't MOVE! I soaked in Epsom salt, stretched, rolled out on the roller, flipped up side down on the inversion table and just let myself recover. Yes - having kids can really interrupt a proper rest and recovery but with a helpful spouse and extended family, it can work! I made sure that the next two days, post long run, were very low impact with the third day being completely off (that's today - my NO RUN OR TRAIN DAY - WOO). Tomorrow is back to the grind with a 6-7 speed workout on the track and I feel 100% ready and healed.

EAT and HYDRATE - I never fall short of calories or water intake and if I do, it is simply because I have gotten too wrapped up in work or home life affairs (kids, cleaning, cooking, phone calls, appointments, etc....). Yes, I know.....skipping meals Even when your crunched is a NO NO and I must say that although it does happen, it has NOt happened since I began to train for Boston. My stomach will NOT let me forget about it.

It took me nearly 3 years to understand that all these things were important in making me not only a better runner but a happier and well recovered one. I know that I still have a TON of stuff to learn because this stuff really does take time. I am certainly no pro here and don't ALWAYS do better in races. In fact, I fall back quite a bit but my main goal in completion is to feel good. Success to me if feeling strong from start to finish, even if it means taking a few minutes off of your best PR. Don't get me wrong, If I fall short of a new PR in Boston I will be disappointed but not as much as I would be if I ran beyond my comfort zone putting me into a coma for 3 weeks post race. No thanks! Oh, yeah - the last bullet point - COMFORT IS KEY! And what is comfort for you one day may not be the case for you the next!

Thanks for reading this boring blog but writing these things out help me realize how I have grown myself.

I can't WAIT for this to END!

2010-03-29T10:42:00.000-07:00

.....OK, now I KNOW that I have trained hard and well because I can't WAIT for it to end! Last year, I was sad to see my training come to an end which is a clear sign that I may have pushed it too much this time. Arg....We have yet to see what the outcome will yield. If I trained TOO hard, you may just find me sitting on the corner at mile marker 16 of the Boston marathon asking for some sort of miracle to get me up those awful hills. Just kidding - POSITIVE THOUGHTS!

I found it near impossible to get my aching A$$ out of bed today. My calves were (are) still extremely sore form Saturdays run and my head cold is at it's peak (I hope because anything worse would make my brain explode). I truly tried to get up at 5:25am to get my measly 4 miler and core workout out of the way but I just could not do it. My next plan was to just skip my daily training routine and drag my sorry butt into work BUT, why slack now....there are only 3 more weeks left. So at 6:30am, I got my disoriented and congested self up and out to hit CF for a 4 mile jog on the Tmill and a core workout. When I stepped outside, I thought "Wow - this weather is PERFECT race weather for me, the crazed asthmatic!" It was warm, 50 degrees or so, and drizzling with humidity levels likely near 80%! PERFECT! But no, instead I went to the dingy gym and did a 4 mile run at an average 8MM pace. I have recently learned that in order to make treadmill training as productive as possible for outdoor training, a 1% incline should be added. I took this theory into account and applied it to my boring T-Mill run today and I did feel my foot strike to be a bit better.
This head cold is enough to make me crazy mostly because of the fact that I'm paranoid of what it could turn into. I am smart this time around, however because I went to see the Doc today to get some good meds in preparation for the worst. My Allergist is good....he's quick, to the point and makes it a point to get you feeling good again FAST. He put me on Z-Pack (anti-biotic); Clarinex for nighttime and Clarinex D for day time. I am hoping that within 5 days I will feel like I'm alive again and ready to roll, but only time will tell! I do know one thing: I refuse to scale back on my training program but considering tapering is already in full effect, I may be OK (cross fingers!!!)
I have been fueling up on loads on powerhouse foods that are super high in antioxidants. For example, today I had a piece of bread with PB early this morning with my daily glass of milk (usual pre rum meal). Since I have peaked in my training, it is tough for my stomach to tolerate coffee. Weird thing, right? Some people attribute this intolerance to the vast amounts of lactic acid racing through my blood and muslces. Is that really true???
During my workout, I took in about 24oz of water. After my so called "workout" today (I say that with sarcasm because compared to what I'm used to, today was a joke but still a difficult one to face) I had a bagel with cream cheese and a bottle of water. When I got into work, I had a banana and a pear and some more water. Then, I was off to see my Doc. After getting poked and probed in my ears nose and throat for a while, Gio and I decided to grab a quick bite in the Grand Central food court where the variety of food is endless. I stocked up on salad loaded with field greens, onions, tomatoes, broccoli, beets, sunflower seeds, feta cheese and carrot ginger dressing. To add to my colorful meal, I went to Dishes and got a fresh squeezed apple, carrot, celery and lemon juice (the goddamn juice was $7 for a large - WTH???) Now, it's back to loading up on water and green tea until I am ready to head home for a Monday night meal prepared (as always) by the wonderful hubs! I'm hoping for a high protein meal considering the majority of my food has been that in the form of carbohydrates so far today. So hopefully a few days of eating clean along with good meds and a lower dose of training, I will be feeling good in no time!

Well, in three weeks I WILL be done with Boston 2010 and my blogs will be endlessly boring (Sorry)! Actually, along with running, I will take a much needed hiatus from any sort of activity that involves getting my heart rate up, thinking about it, writing about it or even recovering from it. I will literally VEG OUT for 2 weeks and maybe tootle around in the pool and hot tub until I feel like I normal person once again (I really don't remember what that feels like) less the aching muslces, less the food controlled mind AND less the goddamn Garmin and\or stop watch! It SUCKS being competitive! Not only is it expensive but exerts a ton of mental energy along with the obvious physical part!

I hope my blog isn't too much of a downer for you happy runners out there. I will write about the joys of my love with running again soon enough.....Promise! The tough part is almost over......

22 Miler - DONE - Taper Begins!

2010-03-28T13:26:00.000-07:00

WOO!
Saturday was my final long run, 22 miles, in my Boston training program! AHHHHHH! HEAVEN! I finished my final week of heavy mileage with 51 miles! YAY! Now it is time to kick it back by 20 miles! OOOOHHHHH SOOOOOOO SWEEEET!
Unfortunately, Saturday was a slightly brisk, windy and DRY day which all the components of weather that an asthmatic is supposed to avoid. I really didn't pay much attention to these forecast factors but I was wise enough to take my inhaler along for my 22 mile journey down to Milwood and all the way up to Somers. Good thing because at mile 16, I begin to wheeze ad could feel my lungs tighten up quickly and significantly. KJ said it sounded like I was really just about to drop dead. My inhaler to the rescue!
Kaje and I set out at about 10am and for the first 5 miles felt lazy, lethargic and achy! Ick - Not the way you want to feel when you have 22 to complete. Our average pace for the first five miles was 8:12MM pace. At mile 7.5, we stopped off near the truck and had a few sips of Gatorade which woke us up significantly increasing our pace. From 7.5 to 9.5 was a long and gradual climb but we managed to maintain a 7:50MM pace up that nasty little climb. Once the flats came, we just sailed at a very comfortable 7:45MM pace. When we got to mile 12, it was time to start climbing again for a good 2-3 miles but a gradual one. WE still managed to hold a 7:50 - 7:55MM pace up this incline and when we hair pined back at mile 15 to get the decline, we picked it up to a 7:30MM to 7:40MM pace feeling a nice push from the downgrade. It was somewhere around here that my lungs began to revolt.
At mile 20, we just bolted as best as we could to "Empty the Tank" (as Carly always says). Mile 21 was at a 7:35MM pace and mile 22 was a 7:00MM pace flat. WEW!
We were done, finally! For some reason this run hurt more than any of our other longer runs and our pace was slower (we held an average of a 7:55MM).
See Garmin Report:
http://connect.garmin.com/activity/28161876

Since my parents had the kids for the evening, we literally came back home, showered and collapsed in bed for 3 hours although neither of us slept. At 7pm we had dinner plans with the hot momma crew and husbands: Jen and Patrick, Carly and Darren and Patti and Eric. WE had a great time however the 2 beers that I chugged went straight to my head giving me that "disconnected" feeling. I think another major contributor to my disconnect was a brewing head cold that was beginning to show it's force earlier that morning. Obviously, any sort of illness just terrifies me especially after suffering through, what I considered to be, the worst winter of my life, bronchitis, fevers, chills, chronic coughing...oh and a cracked rib. Yes, so any sort of illness in the form of congestion cold and\or cough needs to be addressed and FAST! Thankfully, my doctor (drsneeze.com) offers patients the ability to book appointments on line 24\7. So I'm BOOKEd for a noon appointment tomorrow! Let's nip this ailment in the BUD this time and move on for a happy and healthy April 19th!

Regardless of my growing cold, Kaje and I still got up and went to CF to recover with a nice slow and steady swim! We did about 3 quarters of a mile and then soaked in the hot tub and steam room. I did feel a little bit better but that heavy fog is still hanging over my head like some sort of hangover. Ick - it sucks! I can also feel this mucus moving into my lungs which angers me! Why does this have to happen to me? Why do I have to have the lungs of a frail old lady? SO not fair! I often wonder what I could accomplish if I had normal functioning lungs? So I ask....did I just develop asthma one day? Or is it something I was always susceptible to with any change in weather. According to my allergist, it is hereditary and most likely something that I have always had but given the fact that I have recently become a competitive runner, it now shows it's colors. Figures!

Today is a gloomy Sunday, one that just makes you want to curl up and nap. Well, the kids and I did just that for two hours and this time, I slept! It was great!
So now, the big question is WHAT DO I MAKE FOR DINNER????
The general consensus here is homemade waffles! Sounds good to me!

Crazy Busy Yet Satisfactory Day.....

2010-03-26T10:06:00.000-07:00

Portions of yesterdays madness spilled into my early Friday morning. I was on line working as early as 7:30am finishing up 2 productions that I had to finish for work. By 9:30am I was done but in between woke the kiddies up, fed and dressed them. By 10am we were out the door so that I could get my training in at CF on this blustery March day. I had a 4 mile speed workout on my plate and originally planned to get up at 5:30am to tackle it outdoors before Kaje left. Hearing the wind whistle was all the excuse I needed to sleep longer so....I opted for an indoor day, which I haven't had in a quite a while!
I warmed up at an easy 8:10MM pace. It took me no time to get my heart rate to a comfortable pace - likely due to the mad dash included in my morning routine of feeding and dressing kids, caring for two dogs oh...and myself, of coarse ;-)
My plan was to keep a sub 7MM pace for the next 3 miles which I did just fine and comfortably. Gosh darn treadmill is so pleasantly easy yet extremely boring and stagnant! I did my 3 mile dash at a 6:45MM pace which is almost what I had in mind (the actual pace I had 'dreamed' of was a 6:30MM). I think I could have gone much faster than that on the TMill, however I began to not trust my balance since the treadmill forces you to keep a particular gait unnatural to your own. I also truly have to agree with what one woman said about running on the treadmill and that is that it doesn't have the resistance of the earth's natural wind that the outdoors does, very true indeed! So as you can tell, I'm wishy washy about the darn running machine....It's easy but at the same time difficult. Please tell me that I'm NOT the only one with these feelings???
Anyway - after sweating like I had been stuck in a dessert for days, I stretched for a good 10 minutes paying particular attention to my quads and calves which are still very tight from those nasty climbs I did all week. I did a few core exercises and also focused on my upper body as B. Goo has prescribed in my PT treatment for that measly rib issue. Oh and way to go B. Goo, I can now do 12 push ups at one time again - BRAVO! I did 4 sets and so far, so GOOD! ;)
Crunched for time, I got into the pool to do a quick (well, as quick as Caitlin can be in the pool) 800 but only after chatting with Super Star Peg in the hot tub. Let me remind all you readers, Peggy is a triathlete, runner, personal trainer AND mother of three kids. She just ran the NYC half 12 seconds shy of qualifying for the NYC marathon. I know, I'm sorry for rubbing those painful 12 seconds in Peg but you kicked ASS! Peggy credits her fab performance to Mary, our FAVE massage therapist at CF that we ALL go to on a regular basis. Funny thing too, I just saw Mary after my swim. I greeted her with a great big hug and prepared her for my presence on her table next Friday. ;-) Anyone in the area looking for the BEST of the BEST in massage therapy, let me know and I will send you Mary's way. She's a genius!
OK - so my 800 went OK. My quads were sore after 400 so I used the pull buoy for the final 400. My time was 19 minutes which is OK but who really times themselves in the pool anyway (um, GUILTY!)????? Jen dropped by at the end of my last lap and being the stealthy swimmer that she is, she quickly pointed out one of my weaknesses in form. She's good! See, there is a complete upside to being the best of friends with other woman of the same athletic mind set and craze. We all look out for eachother and help eachother out in our own mission to kick ass. Love it!
I am slowly but certainly feeling better in the pool after that horrific rib injury <>. After Boston, I will dedicate much more time to swimming indeed but for now, it is strictly for recovery!
I mushed out of CF with the kiddies and tow and headed off to our Friday FAVE spot, PANERA! I love my Friday lunches with my two awesome kids! Now it's time to work again (and procrastinate with blog writing), clean the house, do the laundry and work with Dylan on his letters and numbers (my little genius)! ;-)
I am fueling up like a champ today in prep for my 22 miler tomorrow. I am praying for a good and comfortable run and nothing more....nothing less.
My parents are taking the kids all day tomorrow and into Sunday so Kaje and I can literally collapse after 22 miles. My mother is so super supportive and God bless her for being not only a fantastic Grandmother and mother but my best friend. Thanks Momma ;-) Being a former runner herself, she says she is living vicariously through me.

Hill Repeats and Sprints

2010-03-25T07:16:00.000-07:00

Sounds like a good mix - right? Well, good or not good it is certainly an extremely difficult mix, especially in my neighborhood where the climbs are a 10 - 15% climbs with a 500ft differential in elevation within one mile. Nice, right?
I think running in the cold and dark is beginning to loose all of it's flavor with me. As much as I try to get out when it's just a little light, my schedule does not always permit. Today was one of those Non-permitting days.
I had planned a 5 mile hill hell in my hood but stretched it to a 6.13 mile run. What can I say? I just LOVE hills hills hills! That IS sarcasm, by the way.....

I hauled butt for the 2 miles that were only slightly rolling and which only yielded me a 7:20MM pace - WTH? I felt like I was moving MUCH quicker than that! Arg! I'm not going to worry about speed so much until the following 2 weeks when I will do most all of my runs on the track and FAST! (that week wont have any long mileage runs so the speed plan is a good one).

The one mile climb into the clouds (that is what I call the hill I live atop of) was a breath taker, as always! It took me 9:20 to climb which is actually good given the sickness of that grade! I know....many of you are probably saying "9:20 is a turtle pace" but if you could see this hill, you would understand! It is the BEAST of ALL BEASTS! Even Heartbreak hill isn't this bad (but who knows, at mile 18 any little sort of climb is sicker than Mount Everest).
My total pace was about a 8:08MM pace which is great considering one mile was 9:20 and the first mile was an 8:25 pace. I always warm up - BAD BAD BAD for me to take off like some sort of crazed road runner being hunted by a hungry coyote!

I dedicated a good 10 minutes to stretching (as always) and may even hit the gym later tonight after work to do an upper body workout (as prescribed by B. Goo). Tomorrow is a FLAT and FAST 5 miler (ahhhhhh) followed by lifting AND swimming - yes - busy day all before my sick attempt to crush the planned 22 miler for Saturday. And by CRUSH I mean complete and feel good (and if that means 9MM - SO BE IT!) I highly doubt I will repeat my 7:51MM pace for this 20 plus but ya never know what the body may have in store. The good thing about Saturday's 22 mile journey is that KJ will be running with me which usually means a stronger and more competitive run (unless he's feeling like crap!)

OK - before I end this - I want to share this hilarious email that my girl Jen sent me last night regarding Random Thoughts.....ENJOY!

1. I think part of a best friend's job should be to immediately clear
your computer history if you die.

2. Nothing sucks more than that moment during an argument when you
realize you're wrong.

3. I totally take back all those times I didn't want to nap when I was
younger.

4. There is great need for a sarcasm font.

5. How the hell are you supposed to fold a fitted sheet?

6. Was learning cursive really necessary?

7. Map Quest really needs to start their directions on #5. I'm pretty
sure I know how to get out of my neighborhood.

8. Obituaries would be a lot more interesting if they told you how the
person died.

9. I can't remember the last time I wasn't at least kind of tired.

10. Bad decisions make good stories.

11. You never know when it will strike, but there comes a moment at work
when you know that you just aren't going to do anything productive for
the rest of the day.

12. Can we all just agree to ignore whatever comes after Blue Ray? I
don't want to have to restart my collection...again.

13. I'm always slightly terrified when I exit out of Word and it asks me
if I want to save any changes to my ten-page research paper that I swear
I did not make any changes to.

14. "Do not machine wash or tumble dry" means I will never wash this --
ever.

15. I hate when I just miss a call by the last ring (Hello? Hello? Damn
it!), but when I immediately call back, it rings nine times and goes to
voicemail. What'd you do after I didn't answer? Drop the phone and run
away?

16. I hate leaving my house confident and looking good and then not
seeing anyone of importance the entire day. What a waste.

17. I keep some people's phone numbers in my phone just so I know not to
answer when they call.

18. I think the freezer deserves a light as well..

19. I disagree with Kay Jewelers. I would bet on any given Friday or
Saturday night more kisses begin with Miller Lites than with Kay.

Blustery Resistance

2010-03-24T07:18:00.001-07:00

Before I go into my 12 mile resistance run this morning, I would like to congratulate a few other of my kick ass momma athletes on a job WELL done at the NYC Half Marathon this past Sunday. Jen, Peggy, Patti and Lori all set a new PR! Super star Peggy was just 12 seconds shy of qualifying for the NYC Marathon! You girls are amazing! I also want to give a shout out to one of my BFF's, Lisa, who is a show biz kinda gal without kids but with 2 doggies and an around the clock job. Lisa ran her first 5K ever and scored a 22:35! Holy CRAPOLA Chick! She will be kicking my ass soon! Way to go hot stuff!

OK - so today - In NY we are experiencing 40MPH wnd gusts which not only make the temps feel much lower than they are but also feels like running with 20LB weights strapped on. I planned on doing a 12 miler at a 8MM pace but with the wind, I had to work REALLY REALLY REALLY hard to get the 8:06MM pace that I scored and shit was I tired and out of breath! I did a hairpin route and the head wind was ridiculous on the way back and after a 2 mile climb into the wind, I got really pissed off and starting cursing into the air. I know, didn't do me any good but it sure felt better to scream a bit. I know weather is one thing that I cannot control come April 19th but I just pray to the high heavens that it is NOT windy! I will take rain, snow, 30 degrees or 80 degrees over wind! PLEASE!!!!

I am working from home today but the only problem is that I cannot log onto my work desktop at all nor can I log onto our network for the life of me which isn't good because I have a load of work to do. For now I'm stuck to my blackberry and frantically awaiting a phone call from Chicago to help me with this issue. I'm crossing my fingers!I suppose I can clean my house and do some laundry in the interim but I tend to procrastinate when it comes to household chores during the week.

Well, 19 miles down for the week and 33 more to go! Woo!

Tempo on the Track

2010-03-22T08:07:00.000-07:00

My legs were SORE this morning getting up, presumably from the lifting yesterday. I planned to do a tempoed 6 miler on the track keeping my pace at a 7:30 but after the 6 miles were up, I decided to do one mile worth of hill repeats on the long hill that stretched to the butt of the track. It slowed my overall pace but it did feel good to tackle the up and down repeats, especially after visiting the course this past weekend. My tempoed 6 miles were much slower than I wanted. I felt heavy and just tired which yielded me a 7:54 pace on the track before my climbs. Eh well. I'm OK with it.
Today is the first day of my last week of heavy mileage and I am already really crabby! I am 7 down and about 45 more to go - ACK! Even my typical Tuesday OFF day will have a little mileage of more hill repeats added in - Bummer ;(
I have gotten plenty of advice on how to treat these last three weeks but I think the wisest advice came from B. Goo who thought that the final 7 days prior should include just a few speed workouts mixed in with a ton of swimming. I actually like that idea but being the insane running addict that I am, will I be able to follow through? I hope! Again, whatever will be WILL be! I did learn three very important rules to follow come race day, and that is:
** Run scared, but don’t be afraid.
** Run your own race.
** Trust your training.

With all that in mind, I hope to succeed! Stay tuned for some great new posts on the worst week of my running life!

JAM Packed Weekend!

2010-03-21T14:39:00.000-07:00

Ladies night 2010 has officially come and gone ;-(
We had a BLAST last night in Boston and even got to drive the infamous marathon course which really freaked the SHIT out of me! It appears to be extremely difficult with about 4 very strong and LONG climbs between miles 16 and 21. I have really lost all hope and faith in gaining a new marathon PR but I will still try as best as I can!
I won't whine and wallow about the marathon any longer because what will be - will be!
Anyway It was a fabulous weekend here in New England with temps reaching the lower 70's which is perfect training weather and party time weather! I made sure I got my 8 mile speed work in early Saturday before departure which went seemingly well although I only did 5 miles on the track and then ran home from the High School (let's just say the track got invaded by all kinds of high school athletes). Here are my splits:
1 0:07:45
2 0:06:45
3 0:06:51
4 0:07:03
5 0:07:33
6 0:07:27
7 0:07:52
8 0:08:27

Summary 0:59:50
Pace 7:28

As you can tell, I warmed up for mile one and then after 2 miles of Yasso's, I was worn out. My sprint speed was about a 5:55 and my recovery a 6:55 which really was NOT much of a recovery. Needless to say, after two miles of this pattern, I needed to knock it down to a real recovery pace. Wew!
From Mile 5-8 I was on the road back home from the track hitting up the infamous mile long climb at mile 8. Ick! I am SUPER siked, however that I kept that mile under a 9mm pace. WOWZA!
After an exhausting night of drinking, fun and food, I was completely lethargic and in no mood to travel all the way back to NY. My goal was to swim and lift when I got home which (surprisingly) I did follow through with. I did, however only swim an 800 but did a great lower body weight workout. I am BEAT UP and ready to sleep! Tomorrow is a tempo run outdoor, I'm thinking of doing it on the track again to give me knees more rest!Tomorrow begins my FINAL week before taper begins and a HEAVY mileage week indeed (51 plus - EEEK!)

One Month.....

2010-03-19T11:56:00.000-07:00

.....In one month from today I will (hopefully) be done with the 2010 Boston Marathon.....hopefully ;-)
I was beginning to think I was over training but when I found out that my friend Jackie is peaking at 72 miles in her training, I slowly got depressed and felt like a weak link ;-(
Jackie is also 8 years older than me and her best marathon time is a 3:23 which is fabulous! I would love to score that in Boston but after hearing about her weekly mileage, I pondered my own sullen training which I now fear is not enough to tackle the Boston course with a respectable time. I will peak at 55 miles and I must say - it was extremely difficult for me to want to run again - EVER - after my 51 mile run week. This week is only 40 and after my 15 miles of hill repeats today, I truly thought I was over training and promised myself that after next weeks 22 miler, I would seriously back down in mileage but NOW I feel like a weak shmuck!
Jackis is also a mother of two kids, working a full time job and maintaining a household so I really have no god given excuse as to why I'm a slacker!
I'm almost embarrassed to write about my 15 miles of hill repeats on the infamous Baptist Church route this morning....I climbed a total of 1779 feet in elevation which I could TOTALLY feel the entire run. My pace was 8:49MM (super fast - right?) My legs were so tired and sore that it even hurt to run on the downhill which gave me brief flashbacks of the Steamtown massacre back in October.
So - I need help....for all you marathon and running freaks, Please tell me your thoughts on my Boston training program? Too much? Too litte? I will also point out that I also swim 1 day a week and lift 1-2 days a week. I am also very dedicated to stretching for at least 10 minutes after each and every run.
Help! I'm in a panic now!

Off to a Fine Start.....

2010-03-18T06:37:00.001-07:00

I finally slept decent last night and as much as I didn't want to get up at 5am, I did with a little more ease than the past few days. Phew! Maybe I am finally getting used to this time change!
I did a 5 mile speed workout which went quite well, I must say! I warmed up at a 8:20MM pace for the first mile and then the next 4 miles were in negative splits with the last mile in 6:32. I was content with that. My overall pace for the 4 miles was a 7:10 pace and for the entire 5 miles a 7:24 pace. My legs were VERY tired when I first set sail but they seemed to wake up nicely after my one mile warm up.
Tomorrow is back to higher mileage and steep climbs....15 miles on hill repeats on Baptist Church - AWESOME! My legs will feel GREAT after, I'm sure ;-/
That nasty little stomach bug that bit me earlier this week is STILL lingering which gives me surges of pain and extreme thirst. MUST HYDRATE!
My son is also still not 100%....he refuses to eat more than a few bites of food at a time and is not "right" with his bathroom habits (if ya know what I mean). AS for my daughter.....she rarely get stomach bugs. She has a cast iron stomach and intestines of steel!
OK - off to work!

ReKindling of the Flame.....

2010-03-17T11:58:00.000-07:00

....Yes, Running and I have worked out our differences although we STILL don't see eye to eye on hills. Oh well....
I did a solid and slow 12 miler around the reservoir which forced me to face some vicious hills, especially between miles 10-12. My goal was a 8:20 pace which I just about conquered. Of coarse, this was a much different run than my 7:51MM pace for my 21 miler. My legs are still a bit unsettled from my 21 miler last week but nothing TOO bad, just twinges of pain in my knees and hips. I know, that COULD smell disaster for a 26.2 miler but I am crossing my fingers. I have finally realized that one goal of mine for April 19th will be to keep EVERY mile under a 9MM pace, even the horrid hills between miles 17-21. At Steamtown, my average pace going up hill was about a 9:20MM pace, pathetic! I am hoping to at least do better than that up Heartbreak Hill but who knows what my legs will have in store for me that day.
Here are my splits for this mornings 12 miler:
1 0:08:05
2 0:08:08
3 0:07:42
4 0:08:15
5 0:08:20
6 0:08:14
7 0:08:27
8 0:08:39
9 0:08:17
10 0:08:15
11 0:09:22
12 0:08:29
Summary 1:40:18
Pace 8:21

This is almost exactly how I wanted this run to go...smooth and comfortable. I did feel strong up the hills, not winded much and with a full stride but I still can't quite get my form right.
Well, Tomorrow is a fast five mile speed workout and then back to long torturous hills on Friday and speed again on Saturday. Only 2.5 more weeks until TAPER TIME! WOO HOO!

After my crazed morning, I went into work to face the crazy and drunk NYC crowd celebrating the annual St. Patty's Day Parade. Uhg - Drunks even at 9am! Gross! Just stepping out to grab a quick slice of pizza required long strides and high hurdles. I cant WAIT until this day is over although I'm not sure if it will be any better than yesterday, when my tire blew out on the Taconic after being launched through a pot hole and into another. I just thank GOD for my surrogate family here, Barbara, her husband and her sons......they rescued me, changed my tired and basically just made sure I was safe. I am forever grateful for that family!

A Bitter Relationship......

2010-03-16T10:15:00.000-07:00

"....It's got what it takes so tell me why can't this be love? Straight from my heart oh tell me why can't this be love? I tell myself hey only fools rush in And only time will tell if we stand the test of time. All I know you've got to run to win And Ill be damned if I'll get hung up on the line...." Van Halen, 1986

This is My Wedding Song....Ya know, between Running and I.....

My relationship with the most abusive partner I have ever grown to love (Running) is yet again very fragile and tumultuous at this moment! Do I blame myself? Yes, completely! But can I let go? No, never!

Less than 5 week...which is when we will really stand the true test of compatibility....
When? April 19th
Where? The Infamous Boston Marathon Course....
How? Fate, I hope....

This true test of compatibility and fate can only be a story of success if my lazy ass legs would start to wake up! My 51 mile run week killed me last week. Plan? COME BACK STRONGER! But who am I kidding, I only have a 40 mile run week on the calender for this week. Oh Thank GOD and anything or anyone else! I feel like 40 miles means FREEDOM! I can't WAIT to TAPER....but first? One more vicious 52 mile week to tackle.....CRAP!

A Solid and Successful 21 Miler.....

2010-03-12T10:31:00.000-08:00

....A great one indeed but I'm wondering what are the chances of feeling this good and performing this strongly come April 19th. Ill keep my fingers crossed.
I set out early on the North County Trail to do my 21 miler this morning as opposed to Sunday, as I explained earlier weather could be a hindrance this weekend.
I must say that after training in Central Park for longer runs, the trail is a BREEZE! Has it ALWAYS been this flat? Hmmmmmmm....
My plan was to stay SLOW an STEADY but after a my two mile warm up, I realized WHY I can't stay slow....I feel like my form is off and when my form is off, it is almost PAINFUL! Sounds weird, right? But I'm not kidding! When I stay at my comfprtable cruising speed, my form tends to adjust into place and things feel better (legs, calves, knees etc...)Anyway - I'm no expert so I cant really explain the full dynamics of what I'm trying to say but my ultimate goal is comfort from start to finish. Don't get me wrong, when I am in PAIN for one reason or another, slow and steady is the only option in completing a run. My friend from DC is a 3:27 marathon Guru and he does 20 miles every Sunday at a 8:30 - 9MM pace and swears that going beyond that will only result in burn out. I guess everyone has there own way of reaching their goal whether it be to train HARDER or train LIGHTER. I still haven't figured out what mine is, I wonder.....But my goal? Run strong and AVOID INJURIES!!
Moving forward.....
A about mile 3, I saw this slim red head up ahead and thought, "huh, I think that's Lauren." Lauren is a fantastic runner who is also a personal trainer at CF. She is a spring chicken with all kinds of bounce and energy, she's 24, so I thought I'd catch her and pal up for a little company. When I got to her, she looked strong and fresh so when she told me she was at the last 2 miles of her 18 miler I was shocked (I was even more shocked when I looked at my Garmin which said we were cruising at a 7:35MM pace). Yeah - 18th mile and she is still at a cruising speed, NIICE! We ran comfortably and chatted for a good 2-3 miles together and then she turned back. I must thank that spring chicken for setting my pace nicely for the rest of my run. Oh, and the best part? When I did a hairpin to turn back at mile 6.5, she was still at the parking lot (I was then reaching mile 10) with water and candy for me. Love that girl!
I kept chugging along and my pace rarely went over an 8MM pace. I even stayed strong and focused up those long annoying steady inclines but really, they were nothing compared to the insane rollers in Central Park. At mile 13, I fueled up with jelly beans, Gatorade, pieces of a Clif bar and a chewable vitamin C. Don't ask, it was a test and it was a victorious one indeed. Mile 13 - 17 was yet another 4 mile steady climb. Uhg - it was really annoying but I did my best to keep myself together. Finally, at mile 17, time to turn around and CRUISE for 4 miles on a steady DECLINE......oh my, what heaven that was. My feet began to hurt but most likely because I was wearing sweat socks which almost ALWAYS leave me with blisters (the laundry situation at our house is overwhelming).
At mile 19, I thought "hmmm, I have 2 more miles and I'm feeling strangely well, time to empty out the tank (as Carly always says) so, I lengthened my stride and just let me legs do the rest. Here are my splits:

1 0:08:26
2 0:08:08
3 0:07:49
4 0:07:35
5 0:07:51
6 0:07:52
7 0:07:42
8 0:07:38
9 0:07:53
10 0:07:46
11 0:07:46
12 0:07:44
13 0:07:34
14 0:07:58
15 0:08:03
16 0:07:56
17 0:08:08
18 0:07:53
19 0:07:56
20 0:07:38
21 0:07:22
Summary 2:44:51
Pace 7:51

Garmin Report:
http://connect.garmin.com/splits/26775669

So, after my run, I did what I ALWAYS do after completing a successful one....called my husband to GLOAT! I know, all this trash talking yet I STILL won't ever beat him. I hate it. He is doing his 22 miler in the rain tomorrow and will try to beat, no doubt, my pace. And when I run races with him, this is what he does.....he tails me off to my right side so I can see him but he wont pass me until the last mile. He knows that he is a much better sprinter than myself so for the last mile he will pick the pace up and pass me. I will then try like HELL to tail him but by the time I catch him, he goes into a full fledged sprint to the finish. Arg....So frustrating! Anyway - he is doing the LI Marathon which is 7 weeks away. I have no doubt he will do great and I actually hope that he does. He trained for his first marathon (Steamtown) in 4 weeks because he was in a cast prior to that. We didn't know how well he would perform but he squeaked out a 3:32 time with hardly any long distance training.
Anyway - enough about the Dadda runner....Im working from home today (like most Fridays) and also cleaning up the house. Once my daughter gets up from her nap we NEED to hit up the grocery store and then off to the Johnson house for some pizza and fun!
Happy Friday my friends! I hope yours was as successful and glorious as mine!

Starting to Fade.....

2010-03-11T16:07:00.000-08:00

I can tell that my training is at the peak phase because I am SO goddamn TIRED and just crabby! This passion that I once grew to love and obsess over is now becoming my biggest enemy....yes, RUNNING! It is SO much more enjoyable when I don't have to train for anything....I miss those leisurely running weeks of 30 miles but I keep telling myself, soon enough....SOON enough! Only 5 more weeks to put this training to the true test! What if I'm over training and I TOTALLY BONK at mile 4 of the Boston Marathon....then what?
OK - focus....It is certainly time for me to REST and FOCUS! Today one of my friends referred to me as a "machine" which was actually the second time thaat I have ever heard that word used to describe me. The first time was via email from a fellow athlete that I met via athlinks, actually his exact words were LA Machine. I don't know how I feel about being described as a "machine"....I mean I guess in a way I am some what mechanical in my daily routine and almost let nothing get in the way but with two little ones, that can always deviate. Anyway - back to whining....I'm tired, crabby, my knees hurt, my quads and calves are perpetually on fire and NOW I can't drink enough water! I mean today I drank 3, 24 oz bottles which is an equivalent to 9 cups of water but STILL felt EXTREMELY dehydrated! WTH??? I did run today but only 8 miles so I shouldn't be THAT parched!
OK - as for today's run....It started off slow, the first two miles being a 8:20 and 8:10 but then I hauled a little bit of ass finishing the 8th mile in 6:43. My time was 1 hour and 43 seconds which still doesn't beat my 58:39 trail run record but I had a load of energy at the end of the last mile and could have squeaked out another fast miles if I had the time. Garmin report:
http://connect.garmin.com/splits/26695123

I might be switching my schedule around due to the weather and take on my 22 miler on the infamous trail tomorrow (hoping to beat the rain) by about 8am. I was able to convince Barbara that watching the kids for 3 hours tomorrow would only be helping me conquer my ultimate dream, Boston! I hate sending my kids elsewhere on a Friday.....that is my only day ALONE with both them ;(.....I know, it is only for this week, I SWEAR! I hope! I'm sure Ill feel like I got a great big ass whoopin after my 22 miler but it can't hold me back from my usual routine....I will have plenty of work to do for the office (remotely) and plenty of cleaning to complete......SIGH! So if any of my fellow runners out there want to meet me on the trail to either join me or yell obscenities at me so that I don't call it quits by mile 15, I'm planning on setting sail at 8:30am, heading north from route 35 first turning at Somers Commons after 4 miles and then south for the next 11 miles and then turning back for 7 miles to Rt. 35 again. This wont be a fast run at all, I can guarantee that but I bet that this 22 miler will end up being a mile or two shy if I'm feeling as sluggish and unmotivated as I feel now!
I actually cant WAIT until tapper time begins! Only 3 more weeks until then! WOOT!

Heavy Week - Lazy Legs

2010-03-10T06:56:00.000-08:00

Running massive amounts of mileage is usually a great challenge and one that I particularly enjoy, however for some reason I am feeling WAY to lazy this week!
Tuesday, which is usually my training day off, was a low key upper body workout followed by a tempoed 2 miler in my hilly hood maintaining a 7:30MM pace. I tried to make it a FAST run but I didn't want to move any faster than a 7:30MM pace - I was lazy and felt like a pile of bricks! Uhg!
Today had to be a speed day on FLAT ground! I refused to make it on the T-Mill.....AGAIN, so I planned on heading over to Walter Pannis High SChool to hit up their soft and cushy track! Well, to my surprise, half of the goddamn track was covered in hard snow and ice - ACK! What the heck has the sun been doing these past three 50 degree days? Slackin??? I did my best to work around this nuisance without twisting an ankle (which I did actually end up doing). So - For the first half of the track, I sprinted at a 6:10MM pace (yes - that's the best sprinting pace I can do at 6am or maybe even ever.... unfortunately) and my recovery pace on the OH so DANGEROUS snow was a 8:30MM pace....Yeah - it sucked. I planned on doing this workout for 7 miles but because my recovery pace was much slower than anticipated, I had to make it a 6.5 mile run. I really enjoyed the track....It was a treat to my joints yet not in stagnant air like a treadmill.
So far, I am up to 14 miles this week already (each new week begins on Monday for me...) with PLENTY more to go. Rain, hail, tornado or shine, Kaje and I have a hefty 22 miler to complete on Sunday. Oooo BOYa! THAT should feel wonderful!

Im not quite sure how I am going to disperse the rest of my mileage throughout the week but I know Saturday will be swimming and swimming ONLY! WEW! I also need to get a leg workout in at some point.....I'm getting LAZIER just thinking about it! Arg...

Anyway - there are some other more interesting things on the calander, other than running, coming up soon including LADIES night out in Boston on the 20th, My son's birthday on the 4th and his birthday PARTY on the 10th! And more locally, Carly and I are going to chill for a bit with the kiddies on Friday (maybe pizza, wine, crazy screaming kids...etc...) Nice weather would be nice but Dave Price is predicting three straight days of rain here in NY - YIPEE!

The Best Recovery from a STEEP 10 Miler......

2010-03-08T11:36:00.000-08:00

This picture was taken at the race yesterday by the Race Director. Apparently a sweaty mommy with a whiny 2 year old in tow was a Kodak moment. Fine by me because I think it turned out great!

The Best Recovery from a STEEP 10 Miler......??????????

.....is a STEEP 6 miler! UHG! Yes - these next 3 weeks are my peak weeks which means I will be reaching 50-55 miles of running each week so my Mondays of heavenly bliss have changed. It is a bitter sweet feeling for sure....My quads are already gigantic and my calves are perpetually sore BUT with good stretching and some great rest, it is ALLLLLL good! So with this in mind, another 5-10 miles per week cant be THAT bad - right??
OK - about the whole huge quads thing.....my waist has gotten even smaller while my quads have gotten bigger which means that my jeans are extremely tight on my quads yet very VERY loose in my waist. I feel like a ridiculous super-hero of some crazy sort! NOT liking it but if I do NOT succeed in Boston, I will be REALLY pissed off! Needless to say, I will be looking forward to my muscular deflation after Boston....Anyway - Back to today's menu....

Yes - I usually do a slow 3 mile recovery on the TMill every Monday with some spinning but today was different. I did yet ANOTHER hellish hill run outdoors but only 6 miles and at a MUCH slower pace than yesterday. I did my six miles in 53:09 which was a 8:50MM pace....slow, yes but so wonderful! I day dreamed during this run and actually ran without my headphones so I was able to enjoy the sounds of the chirping birdies, the first sign of spring! YES!

Mondays are the days that the hubby works from home so by the time I got in from my run (7am) the kids were already awake and running ramped with little, if anything, on their bare skin. My daughter still had her night time hair doo of knots and static and my son was still sipping his morning milk. OK - I had 40 minutes to get showered and dressed because Monday mornings are a family affair......we all go to D&D for juice and bagels (well, today Jordyn got a doughnut for doing such a FINE job potty training all weekend)! So we all kicked it into high gear and MUSHED!
By 8am, I was leaving D&D and headed toward the train station. At about 2 miles prior to reaching destination "train station" I was kindly waved to the side of the road by a Croton Village cop.....UHG - these guys are relentless. Needless to further detail, I have been pulled over by them on previous occasions, however NEVER for speeding (I'm thinking the town of Croton is hungry for money and in need of reaching a quoted by April). I won't get into WHY I was pulled over because it is somewhat a bit of a controversy regarding poorly marked roads. The cop and I argued for quite a bit which probably did NOt help matters much but hey.....I can't help it, I'm a fighter and always have been so it's just natural. The bottom line was that Mr. COP was not allowed to give me a warning so a ticket was required although he did agree with my decision to fight this one in Court. On previous stops, I was a bit more successful in talking my way out of getting a ticket but no so much this time (I must be loosing my touch here!) So - what I thought would be a great day, took a shift after my so called traffic violation. Work, as always on a Monday, was a bit of a smack in the face for the first few hours but after a quick sushi lunch I was back to life and cruising through tasks to complete.
Tomorrow is Tuesday - my usual training day off although with mileage building up, my Tuesdays are now filled with a little bit of weight training. MUSt maintain muscle! These otherwise scrawny legs would never get me through Boston let alone a successful one (that IS the goal here - fingers crossed)!

10 Mile Race.....

2010-03-07T13:14:00.000-08:00

.....which I have now nicknamed HILL HELL! WHOA! I assumed hills would be a certainty and inevitable given we ARE in the hillacious Hudson Valley. The first 2 miles were quite deceivingly flat...but, that quickly ended.....SIGH....
I felt good all around but when you are presented with a good 1 mile brick of climbing, it can ruin just about any ones run. This course was a 2 - 5 mile loop which meant not only did we get the hills ONCE but also a second time around! I stayed steady as best as I could, even up the hills but on the second loop my time suffered up the hills. This was certainly a GREAT training run....hills are always best for Boston prep!
Before I go into my splits, I do want to gripe about the race settings. This race funded a memorial which I am ALL for, 100%, but I would expect that runners were taken care of at LEAST a little bit. Being part of, what I consider, one of the most pleasant, competitive and professional running clubs in New York (Taconic Road Runner's Club) taking on a race hosted by another club without the same mannerism or respect for their runners is really a tough pill to swallow. I'm not a princess, a prima donna or a runner snot....just a runner who loves racing, the atmosphere, camaraderie and support! Maybe the TRRC has me spoiled because they really do treat their runners like royalty....warm fires to stand by, homemade food, a spread of post treats that compare to a buffet, a charismatic race director and overall race organization.

Before I go into the negative aspects of this race, let me first mention that I DID do another race hosted by this club back in December, and I had a WONDERFUL experience though it WAS a smaller distance.
The Cons:
The mile markers were not very apparent. I do have a garmin so I suppose it should not matter but I do like to compare the two in distances. After mile 3, I realized that the mile markers were painted on the road...oh, OK.
There was ONE AID STATION, well....two I suppose considering it was a 2 loop course! OK, 2 hydration stations for 10 miles is a little weak, especially given the nature of the course.....HILLS. I thought, OK - this is a small race and I'm a runner so it's my fault that I didn't bring a hand held, shame on me.
At the finish there was no clock and nobody read off your time BUT that is nothing compared to the fact that there was NO WATER!!! WHAT? I just ran a HARD, HILL HELL 10 miler with minimal aid stations and NOTHING at the finish for me???? Like a crazy and delirious lunatic, I gasped "water....water..." A very friendly woman pointed me in the direction of the building and said "inside..."
The Pros
VERY friendly runners and staff.....And Hawaiian Punch (for some reason that hit the spot afterwards)

All in all, I had a good run! I did the best that I could on the hills though I probably could have picked it up a bit on the flat. Here are my splits:

1 0:07:05
2 0:07:16
3 0:07:27
4 0:07:45 - Hill the first time around...
5 0:07:26
6 0:07:22
7 0:07:43
8 0:08:11 - Hill the second time around
9 0:07:26
10 0:06:41 - Race to the finish
Summary 1:14:27
Pace: 7:24

I did place first in age (also third female overall) but that isn't really saying much as there were only 16 females in total. I am still content with my overall standings....

OK - now my poor girl Sarah had a horrible problem with her knee beginning at mile 4 which can RUIN a run for anyone! She did not come anywhere near her usual pace but she finished and for that, she is a super star! Good job Sarah and get that knee checked out!

The weather is superb here in NY so we took the kiddies to the park for some swampy\muddy yet warm fun! My Jordy girl is superstar and holding strong with her potty training. She not only got on the potty by herself to pee this weekend but ALSO to poop! It was a HUGE celebration! Tonight she gets ICE CREAM!

15 Miler in Central Park

2010-03-05T11:11:00.000-08:00

I know, I know....it's only Friday and I already did my long run but I had to shift my schedule around a bit to make this work.... especially since Sarah and I are gung HO about doing the 10 mile Ed Erickson race on Sunday.
Anyway - all the ladies and I packed into my truck early this morning and drove into NYC with the rush hour traffic! YAY!
The 5 other gals(also hot mommas) are training for the NYC half which is in 2 weeks which I MIGHT do as a pinch hit for Carly. Anyway - the gals did a 12 miler and I did a 15 miler and because we all pace differently, we were spread out. I went in the opposite direction doing 3 counter clock loops maintaining a 7:45MM pace. My goal was to keep every mile under 8:00 minutes but fell short of that for 3 of the miles. Some of those little hills can really leave you breathless! I felt great....my energy level was high, I was properly fueled and the weather was great! My rib, however was VERY tight and sore.....B. Goo kicked my ass at PT yesterday....UHG!
All in all, we enjoyed ourselves and got to enjoy the wonders of Central Park early on a Friday! Splits are as follows:
1 0:07:53
2 0:07:50
3 0:07:34
4 0:07:34
5 0:07:35
6 0:07:35
7 0:07:44
8 0:07:40
9 0:08:03
10 0:07:32
11 0:07:47
12 0:08:00
13 0:07:47
14 0:08:05
15 0:07:50
16 0:02:34
Total: 15.35 Miles
Summary 1:59:11
Pace 7:45

Garmin Report: http://connect.garmin.com/splits/26149802

The ride home was interesting....We were all slightly ripe, ravenous and anxious to get home not to mention that poor Peggy got car sick (most likely from my race car driving skills). She did NOT vomit but she looked a tad green and her eyes sunk low...Poor lady! ;-(
I feel refreshed and my day has been well, which I credit to my morning run! Work is a bit hectic as usual but it IS FRIDAY! WOO!
Tomorrow is a cross train\recover day SWIM! YAY! I am praying for a successful 10 miler on Sunday but given today was a decent run, I'm not banking on it ;-)

8 Miles - Quick!

2010-03-04T09:05:00.000-08:00

Today has been a GREAT day so far (knock on wood)! The kids were in great moods this morning partially because they know that tonight is PANERA night for dinner (their FAVE!!). I had an upper body workout and a quick 8 miler on my plate to get through before heading into the city for work and PT with B. Goo! I did my upper body workout first and I must say - my strength is ALMOST completely restored! I am now able to do push ups AND assisted pull ups though not quite as many as usual. My rib area still gets a bit fatigued quickly and sore afterwards but nothing to really cry about. I also did a circuit of LIGHT leg lifting just to keep those muscles on their toes ;-)
I didn't know HOW my 8 miler would go but I actually I had my inhaler today so I took a puff right before setting sail. I don't know WHAT it was but I blame the albuterol puff for my insane amounts of energy and feeling of numbness! I did a progression run with negative splits and just sailed without any discomfort or tightness in the chest. My first mile (as always) was a warm up at about 8:19MM pace. The next 7 miles took me about 50:04 averaging a 7:09MM pace. The full 8 was 58:22 which is a 7:18MM pace. I am finally beginning to step in up although this was a good day knowing that there will be plenty of bad days to cry about also ;-(
I stretched my Achilles out because that OLD injury has been poking it's existence out every now and again (although not nearly as bad as it was at its' worse!). I must say - the stretch made the pain almost disappear entirely though hurt like hell while stretching! My rib felt great with only minimal amounts of soreness. All in all - Thursday has been a complete success although we will see how PT goes. Work is crazy busy, again but I honestly do not mind because it makes the day sail!

Tomorrow will be a GREAT day to write about.....several of us momma runners are headed to Central Park early in the morning to run anywhere from 12-15 miles! We are all at different levels so I'm sure we wont all stick together but just knowing we're all there together and serious about our training is just enough camaraderie to make it that much better! This will be my long run for the week as Sunday will be my solid speed run (10 miler up in Lagrangville). My goal IS speedy and steady but who knows what speedy will mean come Sunday - it could mean 9MM but could also mean 6MM! HA!

Typical Wednesday.....

2010-03-03T07:10:00.000-08:00

Hump day is what everyone calls it but for me it is me recharge day! After my Tuesdays off, I am usually roaring and ready to run Wednesday mornings although this morning I felt as though I would fall short of my goal which was a 7 miler. Well, I did my 7 miler at my typical average pace finishing in 53:03 (7:34MM pace). I made it a progression run which are my favorite and always easiest for me (negative splits) for shorter distances. The first mile was a simple warm up at a 8:34MM pace, the second mile was a 8MM pace, miles 3-5 at a 7:30MM pace, mile 6 at a 7:13 MM pace and mile 7 at a 6:53MM pace. I REALLY should be pushing harder at this point but I just get so zoned out and so lazy at 6am......arg! My legs are completely recovered from the 20 miler on Sunday but still a bit tired. I have some WAY cool exciting runs on my menu for this week, which is a pull back week. My longer run will only be 15 miles which I plan to do on Friday in Central Park (again) with two of my girls, Jen and Peggy! YAY! I'm so excited! Friday morning is supposed to be very mild and dry - WOO!
On Sunday, Sarah and I are headed up to Lagrangeville to take on the Ed Erichson 10 miler. I do not have any real goal in mind but just to stay paced, steady and finish feeling good and strong! I am under the assumption that this course will be filled with hills....I mean what course ISN'T in the great Hudson Valley!
This entry will be short and sweet as my day of work and tasks are already piling high!

Food for Thought.....

2010-03-02T11:28:00.000-08:00

Or Thoughts of food? My stomach is constantly moaning for more food and this constant snacking makes me feel....bloated? Does this make sense? I don't get what is going on with my body right now but it seems to be contradicting itself....BAD!
So, my FB status was something of the fact that I am perpetually eating which sparked the interest of a few of my blog readers. I am now at a 45 mile week of running so I would presume this would happen but good GOD this is worse than pregnancy! One of blog followers recently emailed me to ask what my diet for training was like.....hmmmmm, well CRAP, I'm certainly no expert and everything I do is all trial and error. So....that being said, I will explain my diet but please, use caution and do not follow what I do (that is my disclaimer)! I eat when I'm hungry and try to eat what I'm craving. I don't restrict my diet at all although I hate soda, I'm not a fan of potato chips and fried food makes me want to barf! I love meat...all kinds, I love fish, I love ice cream and I LOVE cheese! I am a fan of starchy carbs but probably not as much as I should be. I love pasta but I find it to too 100 time tastier loaded with cheese and\or ground meat!
I really don't even know where to begin. Before I reached this 45 mile per week high, my diet was really never any different than what it has been for a few years. Granted, I have always run, been active and\or frequented the gym\great outdoors for swimming, spinning, cycling and\or lifting. Anyway, with that in mind this is what I usually eat under those sub 45 mile run weeks(I will later describe what I am currently eating).
Breakfast....Before my run\workout, I almost always have PB sandwich or cliff bar!
After I run\workout, I usually have any of the following: banana and yogurt, cereal and milk, oatmeal with blueberries or a waffle with butter. I almost always have a cup of coffee and a glass of milk.
Snack.....Sometimes I have one but sometimes I do not. If I do, it would be an apple, a yogurt, orange or handful of cashews and maybe a black tea latte from Starbucks and one of their bagels. I almost always chug another glass of milk at some point before lunch.
Lunch....This depends upon the mood, where I am and what is available. Sometimes I pack a sandwich for lunch at work but 75% of the time I do NOT. On the work days that I do not pack a sandwich, my co-worker or hubby and I either hit up monster sushi for a roll, miso soup and green salad; go to Zocalo in GCT for a veggie burrito after inhaling a basket of tortilla chips and salsa; or go to Moonstruck Diner to grab a soup\sandwich combo....usually an avocado, cheese and veggie wrap with chicken noodle soup. On the days I am home, I really just grab whats in the fridge (leftover pasta, a sandwich, soup and grilled cheese) or go to Panera.
Snack....this is when I crave chocolate! In the office G and I split handfuls of peanut M&M's or chocolate covered almonds! LOADS OF WATER!
Dinner....Making dinner is whole new scene....I usually am home with the kids by 5:40pm which is when the mad cooking dash begins, not only because I am starving but also the kids! OK - so my 2 year old ALWAYS ALWAYS asks me for a plate of cheese and fruit even before I begin to cook dinner. So, I prepare that and shove some grapes and cheese slices in my mouth. I try to make creative meals but time is of the essence so it isn't always a glorious homemade meal unless boxed Mac and Cheese and frozen chicken stripes counts as such. So dinner can be one of the following: chicken strips with soup; grilled cheese with soup; soup and salad (my daughter LOVES salad); bison burgers with cheese;; turkey burgers (frozen Or homemade) grilled chicken and spinach; spaghetti with meatballs and homemade sauce; homemade mac and cheese, eggs and french toast or sometimes we just eat toast with PB and a bowl of cereal.
Before Bed......TEA!

On the weekends we usually bake up some cookies or brownies or make ice cream sundaes! The kids LOVE it! We also eat out a lot on the weekends but we usually dont eat heavy or exotic. Stick to what we know and like!

OK - More recently, take the above menu and add about 2 more snacks to it in the form of another PB sandwick, bowl of granola, bag of cashews from Sbux (we have an Sbux next our office, lucky us!), a extra cliff bar OR TWO or a gigantic protein shake. It is INSANE!!!! Not to mention too much caffeine makes me nauseous....for instance, I wanted to go to SBux today to get my black tea latte but my stomach was in no mood for anything caffeinated. SIGH.....

As for what I take in during a run, that all depends upon how well prepared I am. If I do any mileage under 9 miles, I don't usually take anything. Anything over, I bring water (stash it somewhere), a gel, cliff bar or banana. I just began mixing Gatorade in with my water to give me those extra electrolytes.

I'm not a professional athlete, dietitian or trainer.....I'm just a mom who loves to run....ALOT and train hard, maintain good health and fuel properly. So I hope I answered you question my blog follower ;-)
Gosh all this talk of food has made me hungry!

Why do Mondays Hurt So Much?

2010-03-01T07:18:00.000-08:00

Mondays are BLAH days, typically, although the day after a 20 miler I suppose it is supposed hurt more than usual?!?!?!?!
Well, in a training sense, Mondays are usually glorious except for when it is after the first 20 miler of a strict training schedule.....Uhg. My legs were not sore this morning, oddly enough, though they were extremely fatigued as was the rest of me. I slept in my daughter's bed last night because she insisted on sleeping in our bed which turned into roller-rama royale so instead of accepting every roll, kick or hit from her I quietly went into her bed to snooze and AHHHHHH - it was heaven! Silence and nobody to wack me while sleeping!
With every bit of effort and force, I got up and went to CF by 6am to do my one hour "recovery" workout.....Arg....
I "jogged" on the Tmill for 2 miles to loosen my joints up at a SLOW 8:54MM pace. I think I was still sleeping.... I followed with some light stretching and then hit the spin bike for a leisurely 25 minutes. Although leisurely, I sweat like a friggin monster.
I REALLY did not want to lift with my legs today but it was the only real viable day this week to do so......so I did it....Uhg...
I did a heavy set of squatting as well as some duck squats. I also did the usual leg extensions which brutalized my poor quads. I did a few core exercises and stretched some more before hitting the shower.....ahhh - that wasn't so bad after all!
My legs were a bit wobbly as I chugged to the train from the station parking lot but nothing too bad. I am SOOOOOO incredibly thirsty today and extremely famished!!! Good thing I brought in tons of little snacks to work today (2 clementine oranges, yogurt, 2 cliff bars and a turkey and cheese sandwich on a whole wheat English muffin)! YUM! I love healthy fuel!
Today is going to be a LOOOONG day at work! Loads of stuff to catch up on and so many personal matters to tend to at my lunch break (post office, City Sports, bank, phone calls, ESR report for PFR....) - DEEP BREATH!
KJ works from home every Monday so it is his day to SHINE as a parent! YAY! I LOVE coming home to a prepared meal (though not always home cooked) and kiddies that are already set for bedtime! So maybe Monday wont be so bad after all????

20 Miler in Central Park

2010-02-28T13:13:00.000-08:00

What a great run...well, aside from the final two miles. Yikes! My calve kept cramping up from mile 18-20 which made it an absolute torturous rush to the finish. The hills got to me by mile 18, I assume....
OK, so this is how it went....
Kaje and I got running at about 10am going counter clockwise in the fantastic Central Park (which is now my fave training place). It was about 36 degrees with no wind and some great moisture in the air when we began. The 6 mile loop was jam packed with other runners! We did 4 laps but stopped partially after the 3rd one (exactly at mile 20) because we honestly did not want to make it longer than 20 miles.....YET ;-)
The first 3 laps were fantastic. We stayed very comfortable. WE stashed our goodies in the snow at the beginning of each new lap plus I kept a gel on me to take in at some point after mile 8. At mile 10, I took in my gel and washed it down with water which was not a great idea....I should have waited until mile 15 to take it or even better, brought another one. By mile 15 all I had was water which is always practically lethal for me because it flushes every bit of salt and sugar still in my body making me completely dizzy and unable to focus, literally (my eyes blurr - BIG time). By mile 18, my left calve and ankle began to cramp which KJ attributes to the nature of running in the park....circling and continuous laps. Hmmmmm....
By the time we got to mile 18, our pace was a solid 7:57 but miles 19 and 20 brought our average down quite a bit resulting in an 8:05MM pace. At 19.90 miles, I told Kj we had a tenth of a mile to go....he could see a snack stand in the park in the distance and said "OK - I bet a tenth is up at that stand and if it is, I'm getting a gatorade!" Low and behold, mile 20 was up just at the stand. KJ literally stopped, ran to ths stand ad order a HOT DOG!!! WTH????? I wanted to vomit just thinking about a weiner dog digesting in my stomach! I laughed so hard and ordered a pretzel myself which I could barely eat as I spit out just about every piece I bit off.
We hobbled back to the car and when I got home I soaked in an Epsom Salt bath with arcnica plant extract for 45 minutes....Ahhhh - I was back to life! Good thing because we have a 2 and 4 year old to tend to!
Here are our splits:
1 0:08:13
2 0:08:25
3 0:07:52
4 0:08:04
5 0:07:46
6 0:07:52
7 0:07:57
8 0:07:45
9 0:08:05
10 0:07:40
11 0:07:46
12 0:08:06
13 0:07:48
14 0:08:12
15 0:07:53
16 0:08:09
17 0:08:23
18 0:08:17
19 0:08:55 (stopped to stretch calve twice)
20 0:08:38 (tried to pick it up this last mile but I could barely move any faster than a 8:38)

Total: 2:41:56
Pace: 8:05MM

Garmin Report:
http://connect.garmin.com/splits/25786387

I am pretty happy with this run although I hoped for a sub 8:00MM pace. We stayed comfortable and didnt do any sort of speediness and if I did begin to run past a 7:30MM pace, I was sure to slow it down. Our next run in Central Park in on the 14th when we will attempt a 22 miler. SIGH....
OK, back to licking my wounds and fueling up with the family for the rest of the day (oh, and two movies with the infamous Auntie Dan!)

Cross Train and FUEL!

2010-02-27T15:02:00.000-08:00

These types of days make me happy.....a change of gear and some delish food!
Prior to my swim, I did a one mile warm up on the T-Mill at 8:34MM pace and then a fast mile at 6:49mm pace. I stretched out a bit (paying particular attention to my injured rib) and then did an upper body work out. I am slowly getting back to where I was with lifting since my injury which is a huge relief!
I hit the pool at CF to swim on my OWN one more time before going back to the master's swim class. But first, let me just say that I experienced water running today for the first time with my girl Carly who loves it! I "water" ran with her for about 25 minutes and I must say - WHOA! I was winded but it felt awesome! We did all sorts of drills and my form was constantly being corrected because the initial reaction in doing this is to lean forward which is a NO NO in water running.
After water running, I did a solid 800 (18 full laps) of freestyle with the leg buoy to give my upper body a real good workout. I expected my rib to hurt afterwards but surprisingly enough, it did NOT! I was so happy that I nearly hugged the life guard as I left! WOOOHOO! Freedom from this nuisance of an injury! YAY!
Due to the nasty snow storm that took down Y-Town yesterday, we lost our power for a while which meant a gym power shower was needed. I had to pick up my pace in the locker room because my handsome little 4 year old had Tae Kwon Do which we make a Saturday family affair! I am SO amazed at how far along my son has come....his kicks are right on and his punches are strong and extremely sturdy not to mention he can follow the master's routine by about 90% which is FAB for a four year old!
Because of our power outage, we made plans to stay OUT all day so....we took Dyl to his favorite Kiddie Hair place in Newtown (my hometown) CT. He got a new handsome haircut and then we were off to Stew Leonard's in Danbury.....the master of all grocery stores! Not only does Sew have delish food but also extremely fresh! Nearly all of their brand foods are locally prepared, grown and\or raised. Because we are a family of crazy athletes (even my 2 year old is showing an interest in Tae Kwon Do, Running AND Swimming) we filled up two shopping carts filled with some extraordinary food! We were assuming the power would be back on and when we walked in.....YES!!!! Back to life! Thank you Con Ed!
On the menu for dinner was homemade Bison Meatloaf seasoned with a mixture of my own pureed fresh garlic, tomatoes, chives (fresh from Stew's garden) and yogurt cheese. The side? A warm red skin potato salad with fresh and organic chopped asparagus mixed in. Yes - it was delish! I HATE cooking but if I focus and forget about the mess that I am making for that moment, I can actually prepared something quite yummy! The kids demolished dinner which is always my number one goal! Ahhh - success!
I plan on hitting the pillow early tonight to repair my muscles as best as possible knowing that a 20 miler sit on my menu for tomorrow! YAY! Kaje and I are going into Central Park again while our sitter Jen watches the kids. The weather is supposed to be PERFECT! We hope to begin our run by 9:30am at which point the temp should be reading 37 degrees, calm wind and overcast with the potential for drizzle! OMG - PERFECT PERFECT PERFECT! NO wind and moist air! As an asthmatic, what more could I ask for!?!?!?!?!
Happy Saturday my friends! This is the FINAL Saturday of the month! YES! One more miserable month to get through before spring begins to show its' face! Oh, and Boston Marathon! YIKES!!!!!! It is creeping up on me!

Blizzard Training.....

2010-02-26T12:06:00.001-08:00

When I woke up and looked out the window, I knew my 8 mile was off my plate both our doors and at the gym. CF closes when the local schools do so I was pretty much SOL!
I tried to stay focused and not let it ruin my home bound (more like house arrest) day with the kids, dogs and husband. My husband kept making reference to the fact that I didn't get to run which terrified him knowing that a monster wife would result by days end.
I tried to remain zen and focus on the tasks I had to complete for work and at home. I said to myself "There is NO reason why I should not finish my work load I ANd there is no reason why I should not have this house cleaned!"
I worked diligently both at work and at home....I vacuumed, stripped sheets, logged into work, answered emails, transferred data, loaded data, got on phone calls, made lunch....Finally at noon, the family made a collective decision to take a walk out in the snow. The kids loved it as they ran from one snow bank to the next throwing snow balls and eating snow flakes. We settled back inside after about 45 minutes and sent my daughter up for her nap. Ok, that was my release....my escape for the day. Oh crap, who am I kidding, no it wasn't! I saw all sorts of facebooks messages up about my crazy runner friends who braved the blizzard and went for a run. I contemplated....should I? Oh what the heck....
I suited up in my winter running shoes, socks, headband and Red Sox baseball hat along with my typical winter top and bottom gear. I left my iPod at home knowing plows would be out and not expecting runners to be in their way. I did, however take my garmin NOT to clock speed but simply to continue accruing my annual mileage. The roads were slushy, icy and everything in between. The wind was brisk and visibility was not so great because of the falling snow and abundance of WHITE!
I slipped and tripped for a while and the 500 foot decline at mile one shot me to my knees twice. The rhythmic sound of my feet crashing in the slush was almost hypnotic (slush, slush, slugh). The sound and sight of snow\ice chunks plummeting to the ground from high up branches and power lines frightened me and at about mile 1 -
"WACK" I got pelted in the shoulder by one. "Ouch" I thought, that F@#$in hurt!
I was annoyed but chugged one. Cars passed me with a gaze in their eyes as if I were an escapee from an insane asylum! The neighborhood was out shoveling, snow blowing and sweeping! Nobody really said hello to me for the first half of my run most likely because they were in aw of this crazy lady running in the midst of New York's most memorable snow storm.
At mile 2.5, I stepped over to let a truck pass and landed in a 12 inch puddle of slush. If it is one thing that I can't stand, it is running with sponges on my feet! I ignored it as best as I could and continued on with my journey. I passed down branches, low trees and hanging power lines. I knew this was dangerous but yet so peaceful and serene. The sound of snow is the sound of peace and quite which can make any piece of stress disappear.
I did my hairpin turn at mile 3 and headed back home. On a side note, this route is extremely hilly but given the fact that I was traveling at a 9:30MM pace, the elevation didn't phase me. At mile 4, I saw a friendly neighbor who said "Good morning", it was 3pm so I replied "Good afternoon", he laughed and responded "Be careful", I replied "I guess I should deserve any sort of discontentment considering the nature mother earth has placved before us." He smiled and waved as I began to get further and further away. The snowing falling relentlessly off the trees and wires no longer bothered me but I instead embraced every pellet that hit me. I smiled a lot and almost felt like a little kid playing outdoors in a summer rain shower. I was in my own LaLa land and loving it! At mile 5 I came to a fork in my route and thought, hmmmm, I'm going to make this a 7.5 miler instead, I'm loving it too much! Just then, I heard that loud crackle which I had been expecting all along. I looked up and saw this huge beautiful tree that looked sad and filled with distress as her limbs hung low. One of her larger limbs cracked and broke off and began to fall. Finally waking up to the reality of what was happening, I stopped in my tracks and followed the limb with my eyes. do I run ahead? Stop? Run back? What do I do? Run Caitlin, RUN!!!! I ran...hard and fast through the slush and ice past the sad tree and her newly broken and quickly falling limb! Phew! It plummeted to the ground and fell in the road about 10 steps behind where I initially stood! That was my sign that 6 miles was it and 7.5 was probably not a smart idea.
OK, the last mile was up the 500 foot climb at a 15% incline. I slipped, tripped and fell in almost the same spots that I fell when I went down the hill. It was almost over but I was actually almost sad it was! Back to reality!

I learned a very important lesson today and that is that running doesn't always have to be fast or far and you don't always have to push yourself to reach a goal.....even if you are training for the biggest race of your life. It is also so important to be able to enjoy and appreciate the world we are running in by listening to the sounds of the earth (I know, sounds so corny) and enjoy the freshness of the air, regardless of the cold bite.I know, just a few days ago I was screaming about winter but today I actually was able to embrace it. Felt good! So all you fellow athletes, make it a point to train on the days that nobody else would be....a rain storm, snow storm, at mid night etc....try it! It could be the most therapeutic decision you make.

Finally - Back to my Routine

2010-02-25T09:10:00.000-08:00

OK - so much to make note of today....First and foremost SNOW WINTER.....just LEAVE New York!
I was in Chicago from Monday night until yesterday, finally getting home at 9pm. Early Monday morning, I made sure to do my recovery workout of an easy 35 minute spin ride, slow 3 miler on T-Mill, various core exercises and the exercises as prescibed by B. Goo to assist with the healing of my rib. Feeling good, I jumped aboard my delayed flight at about 7pm. For those of you that are my FB friends, you are well aware that my GPS screwed me and brought me to Laguardia PLACE and not the airport. Long story and quite an embarrassing one....SIGH....
Tuesday was work work work in Chicago in the form of learning. At the end of my scholastic day, my co-workers (all from various offices) and I hit up the House of Blues for some eating and drinking which was a great blast! Obviously, Tuesday was a TDO for me (as usual) not only because it always is but also because I was just beat from traveling! Yes - I'm a baby when it comes to air travel!
On Wednesday, I went to the W Hotel's gym which was extremely pathetic in the sense that it was puny and the equipment just stunk! I got on the Tmill (which faced a concrete WALL) and journeyed into Caitlin land for a 7 miler which just happened to be the absolute WORST run of my LIFE! I had to struggle to maintain a 8:30MM! I finished the 7 miles in 59:44 which is completely embarrassing for me. I began to think that my running days were over but reassured myself that we ALL have bad days. Needless to say, my bad run just ruined the rest of my day!
My flight back to NY was just as eventful as my flight out....delays and in air holding patterns. YEEEUCK! I finally got home by 9pm at which point I dropped everything and got into bed!
Today....yes, I had to redeem myself for my shortcomings during yesterday's horrific run. I got up and CF very early and ran my 6 miler in 44:01....Phew - redemption!
I warmed up at a 8:25MM pace for the first mile and miles 2-6 took me about 35:35 to complete, a 7:05MM which I was pleased with. I did a progression run taking it easy at a 7:30MM pace for the first 2.5 and then hauled ass for the final 2.5.
Today was also a HEAVY HEAVY leg day! FINALLY! I haven't lifted heavy in quite a while as I have been easing my way back into it post injury. I did regular squats, duck squats, leg extensions and my typical core exercises.
I left the gym this morning feeling satisfied knowing I had conquered what I wanted and needed to.
I got into work late due to train traffic (I'm so sick of traveling traffic that I can vomit) so my morning was a whirlwind of catching up and filling out my reimbursement forms plus getting pulled into emergency case meetings. SIGH....now it is break\lunch time and time for me to regroup a bit and prepare myself to hit the afternoon head on....
Tomorrow is kiddy day....as are most Fridays! I cant wait to just hang out with my two babies all day (assuming work isn't too noisy)! Dyl wants to go to the "Big" (Danbury) mall so that he can play on the indoor playground. I may just do that assuming the roads aren't too bad from the snow mother nature is shitting on us at the moment.
KJ and I have a hefty 20 miler planned out for Sunday in Central Park! I am actually VERY excited for it! It is supposed to be 40 degrees and somewhat sunny! YAY! Come on Spring!

A 21 Mile Weekend....

2010-02-21T09:31:00.000-08:00

Dear Winter,
My name is Caitlin and I love to run but most importantly I am training for the BIGGEST event of my life, Boston 2010 which just so happens to take place in April. Yes - April which is spring but this means that I must train in the midst of you which I call my hell. I would greatly appreciate a BIG BIG BREAK with these goddamn winds. I mean 40 degrees is great and all but must you add in 20 MPH winds? Who are you trying to please, or better yet piss off? If your answer to that is nobody I can assure that you have greatly pissed me off. Despite my hatred for you at the moment, Im going to beg and plead one last time....PLEASE CUT THE SHIT!
Phew - I feel better now.....

OK - yesterday was my long run which I call hill hell. I set sail to do my 16 miler at 9am and was very content that the temps were in the 40's although once that wind blew, 40's meant absolute SHIT to me (hence my letter to Mr. Winter). I was good about warming up properly and cooling down, each for a mile. I tried to stay comfortable and steady....steady - YES but comfortable? Not so much. I was wheezy because of the F@#$in' wind!
Here are my splits:
1 0:08:25 Warm up
2 0:08:36
3 0:08:03
4 0:08:35
5 0:08:05
6 0:08:18
7 0:07:53
8 0:08:11
9 0:08:16
10 0:07:49
11 0:08:25
12 0:07:55
13 0:08:38
14 0:09:01 (Stopped here to take in a gel and water)
15 0:07:54
16 0:09:41 (cool down)

Pace: 8:23
Total: 2:14:16

I felt OK but my asthma got the best of me right between mile 12 and 13. I was really wheezy, ACK - WIND. The hills were tough, for sure as I lapped around my hilly neighborhood and went to FDR park.

Today I planned on doing the Freezer 5 iler in FDR park knowing I would do crappy after yesterdays 16 mile hill hell! Not to mention FDR IS hill hell and on the water which makes the wind horrible. At mile 2, I had to stop to tie my shoe and my fingers were frozen making it rough because about a mile later, it came untied again. Uhg. I almost walked off the course and gave up by that point because I was in no race mood or shape at all. I finished in about 35:30 which was about a 7:06 pace....not my best. My pace for the Corbit 15K (9.3 miles) was much better than today's 5 miler....LOL. I'm not disappointed with my time but instead disappointed with how I felt afterwards....like DOG SHIT! I was wheezy and my legs felt like lumps of lead! I am certainly glad that I did the race today which ended my week with 44 miles! YAY! I'm so very happy about that!
Next week I have a 20 miler on my plate for Sunday in Central Park! WOO! PRAYING the wind behaves itself!

Tomorrow I am off to Chicago for 2 days for work related matters. I will still do my recovery run on the Tmill followed by some swimming prior to my flight (I hate flying - like BAD). Tuesday I will take off and Wednesday I pla to hit the Tmill at the hotel (Staying at the W in City Center - YAY!) gym which looks really nice!
Well, off to play with my kiddos, shop at Target and then out for dinner!

Friday MANIAC Days....

2010-02-19T10:19:00.000-08:00

Why is it that Fridays are always so busy for me.....it's like I go from one task to the next to the next without a breath....Well, I took time out for myself to at least write my blog for the day. Ok....where do I start....
My son woke up ironically early today (6:30am) and was his morning monster self with a pout on his face grunting and whining about how he didn't want to go to school and if he did go Daddy would have to bring him. Well, this is not a possible plan considering Daddy leaves at 6:45am and Dyl's school is not open until 7:15am. I thought this was going to be Drap-opera drama #1 for the day when Daddy left but, he was actually OK. Little did I know that he was "OK" because he directed his energy and attention to waking up his soundly sleeping sister. Great....now I have TWO kiddie monsters to tend to....And the Drap-opera began...
I was so hoping to get up, enjoy coffee but most importantly enjoy some ME time. Oh well...having kids will always make a Mother's schedule tentative.
So - rush to get up, cook breakfast, brush teeth, find clothes and...Oh wait, Dyl's school is having BEACH day today.....OK - find beach bag, dig up some summery clothes and....Ut oh - Jordy took her night time diaper off and peed on the floor again.....SIGH....OK - "Jordy? Pick out some clothes (extremely rare for a two year old to be able to do but she can actually do it)", "NO - I peed Mom!"...."Yea - I see, can you please be your big girl self and help Momma?"...."Um NO! No help Momma!"
OK - I soon realized that I was fighting this uphill battle on my own.
By this time, the house looked like SHIT literally hit the fan but I had to shrug it off and move forward with getting these kids dressed and fed.
Needless to say - all odds were working against me but things did get done and we were in the car by 8:30am! YAY! Success!
After Jordy and I dropped Dyl off, we went over to CF so that this Momma could get her workout in. I almost opted out of CF today but as always the words "Boston" rang in my head.
I saw Carly at CF so we ended up shootin the "Momma" and "Runner" shit for a solid 25 mins. Crap - OK - I had to get moving. So - I got on the Tmill and warmed up for one mile and then cranked the speed to 9.0 and just sprinted like a mad woman. My legs felt gross, I was crampy and I had to pee. I began to have a conversation with myself "Really? Really Caitlin? Your going to do a measly 3 miles fast ad you already feel like shit? Push through you WUSS!!" Ack! OK - so I did. I did those 3 miles faster than any other treadmill workout ever. After my one mile warm up, I finished the last 2 miles in like 13:20. OK - next stop? Weights....I had to keep up my muscle strength so I could not skip this. Then, all of a sudden "Caitlin Drap please come to the nursery".....Oh great - Jordyn probably pulled her diaper off and crapped on the floor. They are SO kicking her out. When I got to the nursery, I must of had this look of fright on my face because one of the ladies working the nursery said "Oh....she's OK - she's just wet...." Oh, OK....I had a change of clothes for her. So, I took her diaper off which was DRY which tells me that my sneaky little diablo princess, pulled her diaper down, peed somewhere on the floor which inadvertently soaked her pants and then pulled her diaper up again. This child is ingenious.....I SHIT you NOT! I quickly changed her and was off to lift.
I did squats, lunges and leg extensions followed by some core stuff and chest presses. I hadn't done any upper body in months aside from what I do at PT. I must say - WOWEE - Am I weak or WHAT????!!!! The chest presses hurt so bad but I did it - LIGHTLY! I quickly scrambled down to the locker room and got into my bathing suit and dove in for a half mile swim. OK - this was my second time swimming since New Years due to my injury and I must say - today was much better than the first time back. My form was better, my breathing was better and my rib did not hurt even a PINCH! YAY! Recovery - here I come!!!
I promised my Princess that I would take her swimming so I hustled over to the nursery with my soaking and dripping wet bathing suit and got her. We went into the locker room and put Jordy in her Oh SOOOO pretty and SO new bathing suit! The two of us bonded for the next 30 minutes in the pool. As much as a terror that she is, I just LOVE that child to pieces! She is a true Momma's girl with SUCH personality!
The two of us got dressed and then off to Panera for our Friday afternoon lunch date! She insisted on eating grilled cheese and soup (her fave) but when the lunch arrived, she stole my whole grain baguette and dunked it into the soup and nibbled up every little piece until it was gone. I asked her nicely to eat her grilled cheese but she shouted "No want it Mom!" and then threw it half way across Panera. It ended up landing on a table shared by an elderly couple. I know for SURE it startled them bt I sincerely apologized and asked if I could get them anything (a cookie? coffee? brownie?) to show my sincere regret for my daughter's inappropriate behaviour.
Well, my date with Jordy girl ended after that scene and off we went to get her down for a nap. She insisted on sleeping in "Mommy's bed". Knowing what toughness I was up against I graciously obliged.
AHHHHH - MEEEEE time! I logged into work to answer emails and simultaneously clean the tornado stricken house I call my home. Writing this blog has helped RELEASE all of my tension but as soon it ends...back to the rush! CLEAN WORK CLEAN WORK and then Nap over and off to see Dyl at school. Oh and what the heck am I going to make for dinner????
All I know is that once I hit that pillow tonight, I will be out for the count! Tomorrow is LADIES NIGHT! YAY!
After my 16 miler, Sally and Mikayla are coming over for the night. KJ is going out with his buddies in CT while Sally, all of the kids and I have a fun filled night! WOO!

A Warm 33 Degrees with PIERCING wind....

2010-02-18T08:57:00.000-08:00

....When I saw the 33 degree reading early this morning, I was SIKED and got suited up to do my 9 miler outdoors, specifically - in FDR. At about a tenth of a mile into my warm up mile, the wind blew and almost knocked me over. Ohhhh - SHIT! Gosh darn it - Nobody said anything about wind today! Ack! Oh well, I refused to let it hinder the tempoed run that I had on my menu....
My goal was to do a tempo-ed 6 miler and then a one mile recovery, then one mile at my comfort pace and then the last mile as a reverse progression and I did JUST that! I was amazed at how well I handled not only the 5% climbs at nearly every mile but also the wind that added some serious resistance.
Here at the splits:
1 0:07:42 (Warm Up)
2 0:07:02
3 0:07:21
4 0:07:12
5 0:07:44 (the 5% climb for a tenth of a mile kicked my ass here)
6 0:07:26
7 0:08:30 (recovery pace)
8 0:07:47 (my comfortable pace)
9 0:08:03 (begin cool down)
9.5 0:05:15 (Cool Down to house)

Total: 1:14:08
My 6 mile pace was 7:25 which is what I wanted, more or less, in terms of a tempo run. I actually hoped for more of a 7:20 but given the circumstances, 7:25 is just fine.
Overall Pace: 7:45
Garmin Report: http://connect.garmin.com/activity/24960487

I am hoping to do the Freezer 5 Miler this Sunday in FDR but I'm not so sure about setting a new PR there (sub 34:09) or even reaching last years time of 35:46. I'm not worried though because the point of me doing the race is to get more tempo-ed type runs onto my plate prior to Boston. Uhg - 8 more week until Boston and only 6 more weeks before I begin to taper. I obviously have a shit load of miles ahead of me for the next 6 weeks.

My rib felt better waking up this morning but then a bit sore after the run so I took the tape off the B. Goo put on yesterday and instead put the prescription anti inflammatory patch on.

Tomorrow is yet another T-Mill day but only a few miles and then some lifting and swimming. I switched my long run day to Saturday instead of Sunday so that I could take advantage of the Freezer 5 miler. Ha - that's another thing - who knows how the heck my legs will feel on Sunday after a hilly 16 miler. Oh well....Not worried.