Sunny November Days!

The weather in Upstate New York has been beautiful the last two days! We have enjoyed the weather all weekend long!

First we took Copper (our new dog) to the park and walked him. He is a "pit bull" and everyone was staring at us. What is the problem with them? The way I see it is every dog has the possibility of being aggressive and attack someone even the little chiwahwah or poodle! Yes they are stronger but let me tell you he is a great running partner. And he is a baby. Very cuddly. He even cuddles with my 8 year old! A lady said the breed should be shot. Thats like saying one of our races should be shot. How cruel!

Anyways, we had a great time! We explored, and he played at the dog park! He was tuckered out after that!

Today, I went with one of my friends C to run at Beaver Lake which is one of the County Parks in our area. The weather was 53 degrees when we started. Very unlike a usual November day. I think last year around this time I was in tights and 2 shirts, hat and gloves! This day just shorts and a short sleeved shirt!

I have been having a little trouble with the back of my left knee. Happened after a 3.5 mile run this past Wednesday. I woke up unable to toe off with my Left foot without pain. Took some Motrin with some relief but it still has been aggravating me.

I Braced it and hoped it wouldn't be too painful for our run because I had so much to catch up on with C! She is running her first marathon, Philadelphia, Next weekend!

We had a slow and easy 6 miler, went to the good old diner that I love and caught up on all the juicy gossip, our lives, etc.

What a beautiful run!

Our view on our run

C and me!

My knee is actually holding up for now. Lets see how I feel tomorrow. Im nervous I might have a ligament strain. Just what I need right now!

As for the eating whatever I want. Yes, that stopped today too. Back on the Core Diet again! I actually just got a cookbook in the mail this week! Its called The Feed Zone Cookbook. Cant wait to try some of the yummy recipes! If I like it, Ill post it for you to try it too!

Happy Training!

Random Wednesday

Yesterday I decided to get back into my weight routine. I have had a set that I do. I love it. There is something to be said about lifting weights.

Its amazing how much your body morphs when you Train for a Iron-Distance race. I definately have lost my Saddle bag storage and replaced it with some nice strong legs. Ill never look like the pro triathletes out there but Im liking the subtle changes I can see.

Now after doing a 15 min Ab routine, my muscles are Screaming!!! Everytime I lift to get up I feel them! Oh feel the burn! Love it! It makes me feel like I did something good for this body!

I've been eating whatever I want for the last 2 weeks. That will end this Saturday when Im back to eating in the Core. Many of you want to know what the core diet is all about and I will elaborate in another post as soon as I get my thoughts together for that one! I feel 2 weeks was a good enough time to have my goodies post IM and not feel guilty about it. I know Thanksgiving is fast approaching but I can handle my cravings well I think. But, for 3 more days Im giving into all those temptations!!! Im definately NOT going overboard just having that piece of pie or cake occasionally, Having that DD Cinnamon Swirl muffin I was craving, things like that

I ran my first 3.5 miles today!! 31 min! Im getting my running legs back! I did have a little stiffness to the back of my left knee afterwards but I was able to walk it off and now its not as bad. It still has been stiff since my race. No swelling, no tenderness to touch, only when I run for a while. I've only ran twice since my race. Which is OK!

In the meantime my bike is over going some major changes in the off season to help with some serious nether region issues I had after my Race. OUCH! I don't want to get into details but it wasn't the prettiest. I have learned my seat is just not the right seat for me. Its a little too hard for my liking. I am also trying new aerobars that sit up a little higher as I had major neck pain at mile 80 of the bike. Time will tell if off season changes make me faster next season!

Tomorrow I have a parent teacher conference for my daughter. Lets see what trouble she has been getting into at school!

2011 Athleta Iron Girl Race Report

I never know where to start with these race reports so I am going to start with my feelings on the race..

Every year I've raced this race, there is something that has changed...whether it be the swim, the transition, the Expo, Something has changed...

Just to give you background, this race is at Oneida Lake State Park in Brewerton, NY. It is a first timer race for many of the local newbies as it is a ALL women race. It is a race to Empower women and give them a sense of accomplishment....

I woke up at 4:30AM this morning, had my usual pre race breakfast, settled down for a chat with my honey, Grabbed my NEW Blue Seventy transition bag ( I got for a STEAL of a price through the expo!! They had them marked wrong! WIN for me!) and was out the door by 5AM.

My honey and I were taking different cars because he needed to leave early for work and had to park off site. Come to find out they weren't even checking wrist bands and letting everyone in!

I arrived around 5:30 to the body marking tent and almost got dizzy from the fumes! I settled in with my bag, got all my stuff in position, helped a women change her tire, helped my speedy swim friend pump her tires up and was out of transition at 6:30. I even met a person I went to high school with in Transition!! Wow! Time flies!

My friend G and I had a pep talk about who we were gunning for and then got into the water for a quick swim out to test the water.

I finally met up with my honey right before my wave went off at 7:35Am, kissed him and got into the water. I was singing crazily...fist pumping as the music was rolling..then the Gun went off!!It was a mass chaotic mess to the first buoy!! I was fighting for my position with these girls!! All I kept thinking was keep at it and it will disperse soon as these girls will get tired. I had a girl to my left who kept hitting me and putting her palm in my face, I finally stopped swimming for a minute and grabbed the top of her shoulder and pulled her back...I was not happy...After we rounded the first buoy I swam over 2 girls in the wave before me who didnt have wetsuits that were right in the middle of all of us. HEY, I had no where to go but there!! As I rounded the next buoy to come to shore, I had a lot of weaving in and out to do!!! The wave before us, there was a bunch of girls waliking, breast stroking, back stroking, that I had to weave in and out of...I ended up way off course and had to swim under a buoy line to get back on track.

The swim was supposed to be 600m but think it was a little longer-

Swim time: 13:57 (I did this for a 800m a month ago!!!)
(49/1047 Overall swim time)

T1- This was a long transition up the beach to the parking lot. I ran the whole thing, Should've ran a little harder!!  Time: 2:21

Bike- I wanted to try keeping my shoes on the bike and getting them on while biking. The pavement was so full of gravel, I cut my foot. I got on my bike and tried to put my shoes on. I took me a good 1/2 mile to put them on. I think my time was slower in these few min because I was fumbling!! I finally got them in and started biking really well. I averaged about a 22-23mph for the first 5 miles. I was passing people, really enjoying my bike. Until, the railroad tracks came!! I tried to hop them and when my bike landed my aero bottle flipped out of the front of my aerobars. I screeched to a halt, went down in a ditch and grabbed my bottle, trying to put it back on my bike. I finally said screw it, and threw it at the volunteer across the road, hitting her in the leg. I felt bad. I asked her to take it and then threw it!!! So I wasn't being mean as everyone who has heard my story thinks!! ha ha!!

I then proceeded on the bike, saw a guy hand water to a lady, but then as I went by, I saw he had a Whole case and was handing them out!!! Crap! I should've grabbed one!! (But isn't that getting outside assistance??) I saw a girl pass the yellow line..a few people with I Pods on. Man this bike was just crazy! at some points I was biking really well, averaging close to a 22 mph speed. Some parts I was up to 27mph..I felt like my biking was much better than the time I had. I will have to see about that when I plug my garmin in. I Know it was 19.3 miles and not 18.8 like they said! I had a gel only on my bike and took it around mile 10. So glad I had these at least!

The bike dismount went great. Got my feet out on the bike, and then we rounded the last bend I had to screech on my brakes!! Bike jam! I was screaming come on!!! I wasted timeat the bike mount because people were everywhere!

Bike time: 51:20/21 mph ave speed even with stopping and fumbling!!!
(12/1047 OA)

T2- Same thing, big transition- Time: 1:09. I stumbled a little getting my shoes on but pretty good there

Run: Now, this is where I am the weakest. I have been working on this with my coach but there still is so much need for improvement. I was off the bike feeling pretty good despite my lack of nutrition. I am so glad my pre race nutrition was spot on and I think this is what carried me throughout the race. And, I had my head in the game for the most part!!
Not too much to say about the run except on the last mile a lady with the bst triathlon body came out of no where and was in my age group and I tried to gun her down but she was just so much faster than me I had to let her go. I was running out of steam quickly. I took some perform and 1 gel on the run.

As I was out running, so many people I knew were cheering me on, I was cheering them on...Such a great great race!!!

Run time: 27:06/8:45min/mi pace
(161/1047 OA)

Total Time: 1:35:53.
20th OA!!

Not a PR, but I have come to terms with this race finally. I knew I had done alot over the last few weeks. After 2 weeks of racing, training, no rest. I guess I know what a Ironman will feel like....Slightly!!!


IronGirl.com

Delta Lake Olympic Race Recap

I am still reviewing my results and am grateful I am able to have such a supportive boyfriend that lets me go swim, bike, run when I need/want to. I am grateful to be able to do what I love besides my job! It makes my whole well being better.

I got to race in Rome, NY yesterday at Delta Lake State Park. This lake is very serene. No chop, and really clear!

I did my usual pre race breakfast 2 hours before the race. Loaded up the Jeep and we were off. It was about a hour drive from our house so we left around 6am. We went past the exit in Utica to get to the park, stopped at McDonalds to ask directions and the guy was getting me all confused.

We got back in the car and found the exit. See last year I used my GPS in the car but since our last out of state excursion I haven't been able to find it. I had to use Mapquest which was very confusing.

We finally got to the Lake at 7:20am and I had about 25 min to set up my transition and get my timing chip. I was nervous, but excited to be racing with a ton of people I knew.

My friend Kathy and I in Transition

I was seated in the second wave with all the intermediate female swimmers. 68 of us. It was nice we were all swimming together. The water was about 74 degrees. Perfect conditions. It was a 2 loop course. I had a hard time sighting on the way back in as the sun was directly in front of me swimming in.

Swim time: 28:34                      Compared to same swim last year at 33:08

T1- We had more people racing this year so transition was moved and was a longer run.

T1- 1:08                                 2010 T1- 0:57

Bike- The bike was a 2 loop out and back rolling hill course. I did 2 1/2 hours of biking the day before so I didn't know how my legs were going to tolerate the bike. I did really well on the 1st loop but could tell I was slowing on the 2nd loop. There was a lot of drafting going on and I even yelled at a girl in my AG for passing me on the right!!! Come to find out she was the 1st placer in my AG. She should know the rules!!

Bike time: 1:07:52                 Compared to last years bike at 1:10:11

I was proud of that bike on tired legs..I felt good and my nutrition was spot on!

T2- Took my feet out of my shoes on the bike and hopped off!

T2- 0:51                              Last year 0:39

Run- The run was changed a little as well. Still remained a 3 loop course but we went through some trails where the roots werent very good. I started running and feeling so good I felt like I was flying! The next 2 well, I tripped on a root and slid across the ground a couple feet. I just stood there shocked that I just skidded across the ground. A lady behind me helped me up and said come on you can do it, keep going. My leg hurt and I was limping. I stopped for a minute to gain my composure and said to myself you are having a great race, don't let this get to you and kept running.
Here are the splits:

1st 2.1 miles- 17:16                Last year 18:30
2nd 2.1 miles- 18:28               Last year 19:00
3rd 2.1 miles-  18:05              Last year 19:18

I didn't negative split like I would've liked to but it was a much better run than last year!

Time 2:33:08!!! 
6/16 in AG
15th OA women
Fastest BIKE split in AG!!!

Last year 2:41:41

A 8 MIN PR!!! I now can see that my running is coming along. I have been crying to my coach telling her I suck at running and I need to be faster but I am making small gains which I totally can see now! I need to believe in myself and it all falls into place! I even made the Utica Paper!! http://www.uticaod.com/ click sports Lake Delta and you will see my pic!

Next up this weekend is IRON GIRL and I totally have to bring my game because there are some fast chicks out there now!!!

Happy Training!

Mental Game

I have been absent from blogging I know. But, I have been working on some mental training. After my thoughts about my poor running at Musselman I am determined to break this downward spiral I have had with my running. I always start the run with a poor attitude and end up almost crying by the end. This has happened in my last 2 races.

I decided I needed something to aide in developing my mental health in the races to come. I got on Amazon and finally ordered a Book I have had in my Wish list for a few months now....

I have read the first few chapters and am so interested in this book. I have completed my Prime Triathlon Profile which is comprised of twelve mental, emotional and competative fators that influence my performance. I have rated myself on a 1-10 scale in all these areas and know what I need to work on. 3 being PAIN, Adversity, and EMOTIONS. These are the 3 right now in need of the most improvement.

I have read about Motivation which is the foundation on which everything I do in triathlon is built. I think I have this one down pat! I am now onto Confidence where I am reading about a viscious cycle or upward spiral and Why triathletes lose confidence. I will keep you updated on this book as I read more!! it is so good and I recommend it to all that are competing whether it is just for fun or competatively!!

On another side note, I joined the Fleet Feet Hot Feet Runs at Green Lakes State Park in Fayetteville, NY today. What awesome inspiring runners! I met a guy who has ran quite a few marathons and is going to tackle the Syracuse Marathon in October as well as a Lady out to run her first 1/2. I was only going to do 45 min of running but it felt so effortless today that I did 7.75 miles in 1:12 min! I should also tell you that My big toe was chaffing on the inside of my sneaker and I was bleeding in my shoe, I started to feel a blister in my arch as well but kept saying I am a runner and will not stop...and I FREAKING DID IT Today!! I felt a little more confidence in my ability to run well after a long bike.                                                                          

I do have a Olympic Distance race this upcoming Sunday where I will be racing with my coach!! I am hoping I can beat last years time!!

Happy training!

This week so far

This week so far is going great with the core diet. I am a little over on protein intake but we are going to get that tweeked out soon!

I went riding today with gushing winds of 10-15 mph and Rainy Drizzle. I felt like a little girl on a tricycle trying to get up to speed the whole ride. A 2 hr ride turned into almost 3. Thank you Mother Nature

I had Powebar Gel all over me after the ride today. Trying to be friendly to the environment. I was a sticky mess.

I had potholes and creavices in the rode. Thank you for the nasty winter to make my ride a little more bumpy in Central New York

Swimming is going awesome, Felt the Catch. Still Stink at Flip turns as I do them Lopsided.

Why does my foot always have little blisters on the inside of my arch every time I run! I do not wear socks when I run and refuse to. I think I need a better lube job on the feet prior to a run

Im miserable today as a UPS truck almost hit me with the mirror of the truck on a 2 lane road. Move over!

I named my bike and I like it. Now I have Herbie and Pinky. Dont Hate!

I have over 200 visitors a Day to my Blog...If you are out there, Comment!!

Happy Training!!!

Last Week in Review

Last week was the first full week of just training, cleaning the house, taking care of my little one. I could get used to this!! But as we all know, the bills wouldn't get paid, I wouldn't have any extra cash to spend on my nasty Triathlon habit (hey its better than cigarettes!! BLECK!) and spoil my loved ones. So I will enjoy it while it lasts!

The beginning of the week was great, mid week was tough, the weekend was awesome. Its like a bad musical, starts out great, gets boring and the end you are out of your seat praising it is done. ha ha! No, it really was a good week.

I was asked to start giving some articles about anything triathlon, biking related to a local bike shop that my honey works at. Did I mention I get stuff pretty cheap?!! It pays to have a bike shop worker in the family!!! YES!! I win! But anyways, I don't know where to begin on this one, so if you have any Ideas for posting, let me know!

Yesterday was a gorgeous run!! Its been sunny here for the past couple of days. You know when it is sunny when all sorts of people come out of the woodwork. You know what I mean! LOL! Anyways, I heard the most beautiful sounds of the lake swirling around, the birds singing, the footsteps of other runners, the laughing of little children. I took it all in. I even heard some geese arguing with each other. Well at least thats what it sounded like to me. It was actually quite amusing.

I took a run to 370 which is a road going out to Baldwinsville. I needed some hills. I needed some redemption. Hills have been kicking my *ss lately and I am not liking it at all. So, I ran through Onondaga lake parkway, to 370 and back. Now I was going about 9:30 out, when I turned around I was keeping low 8's for about 15 min. while still keeping in the HR zone. Now you see some of the nice inclines 370 has. I love this road, although it definately has took a beating from the plows this winter. I trained on this road alot when I did Lake Placid Marathon. It has wide shoulders and rolling hills. Nice combo.

My mom, daughter and I went and watched PROM. I predicted the movie from start to finish within the 5 min of the movie beginning. This is why the movie wasn't great to me, but of course my 7 year old loved it. I personally wanted to watch RIO but no, instead we watched how teenagers act getting ready for their senior prom. GAG!
Well all that counts is my mom and daughter enjoyed it I guess.

We went to some awesome Mexican restaurant for dinner. Fresh Mex in Baldwinsville. I got Nachos and only ate about a 1/4 of them as they pile your plate to the ceiling! Geesh! I looked at the honey and told him we shouldve shared as he got the same thing!

All in all it was a great week!!

Here are the Numbers-
Swim- 26247 yrds- 3.08 hours
Bike- 4.5 hours
Run-15.9 miles- 2.68 hours
brick- 3.3 hours
Strength- 1 hour

Total time- 14 hours 34 min

HAPPY TRAINING!!!!

Great News and other things too!!!

I am very excited that my Coach is partnering with her coach over at QT2 systems to offer us the Core Diet!  Im so excited to be able to work with my nutrition, have access to awesome nutrition webinars, race planning nutrition!! I think this above all else is a good investment. I can be a good athlete but I can be a better athlete with the right fueling and planning. So I took the offer and ran with it and will be starting with the Core diet principles this May!!

I read a note from Coach that another coach has been reading all her athletes blogs and writing her with emails on why she is making someone run an extra 5 miles, why someones bike isn't up to par. Let me tell you that is the worst you could do as a coach. I love my coach and I love the attention she gives to me. I may not be a all star triathlete but inch by inch I have made progress in both training and nutrition. I know what I need to do as an athlete to get to where I want to be. I think is is very unprofessional to beat up another Coach. Just my opinion. And if you are reading my blog write now, I dont care how you feel about my training. It is just right for the quality amount of time I can give to the sport.

Ok, enough about that. On another note..I actually ENJOYED my training run today. I was supposed to run the last training run of the Mountain Goat course but it has been swamp land here with the rain so that didn't happen.  I went to the gym and did 10.2 miles in 1:30!! This is minus the hills of course but I wanted to see if I could push it. Granted my heart rate was occasionally 160s but average 158! I think I could've pushed even more!

I snagged a Great Pair of 2XU compression socks from Fleet Feet Syracuse. They were half off and I had a $25 coupon! Figure that one out! Woo hoo!!

While I was there I snagged up a pair of Vibram Bikila's I struggled to get them on at first but I've put them on a few times now and they are perfect! I didn't get a pair in Pink as I wanted because my "boat" size 41 did not have this color available.                                                                                                                 

And last but not least I finally Got my Shipment of First Endurance! The delivery man was so nice to even put it in a garbage bag so it didn't get wet! Im eager to start using the products! I have opened the Ultragen and EFS drink mix to smell them and let me tell you they both smell so good! Tomorrow I will try the EFS grape flavor drink on my 3.5 hour bike ride. Im hoping I will be able to get outside!                                               

I was downloading Camera Pics and Came across these from a few weeks ago. I was watching my daughter run. I love her form! So carefree!

Thats all folks! Happy Training!

I am so READY for Spring!

I love the winters in New York, most of the time. This winter has got me really bummed! One day it is nice out, next we have 5 inches on the ground! Spring needs to get here soon!

I was thinking of how eager I am to race this upcoming season. I have never been on top of getting my race schedule together as I have this year. I am thinking of doing a Race in June but cannot find one that will fit with my schedule. I have a race every month besides June! My honey laughs at me because I want to race all the time. He doesn't understand why its so maddening to me and not to him. Must be a guy thing.

I am going today AGAIN to look at a new Tri Bike. I so want a Felt B-12 and I think Im going to tell the shop to order it. I would love it to be in PINK but of course I have to settle for the only color that it comes in which is black and white. Of course I can spruce it up with Pink wheels, handlebar tape, pedals.... Ok Im getting excited about the vision of this bike! I am so picky these days with my bike selection. I am back and forth with what I want. I cannot believe I am doing this. I guess I want a bike that when I walk in and see it the light shines on it and I hear the angels sing in the background just like in the movies!! That has yet to happen.

I have been hanging on to the fact that there were these awesome green knee high running socks at Dick's Sporting goods store. I have been thinking about them all week. I want to race in them in a few weeks. I know, Im silly like that! It better be 40-50 degrees because I want to wear shorts for Pete's sake!

On a side note. My running was so exhilarating last night. I don't know why I felt good but I just went with the flow! I forgot my heartrate monitor watch and didn't figure it out until I got to the gym. I said screw it and ran anyways. I went by feel. Let me tell you, being free, not strapped in and looking at my watch every 10 seconds made me actually run faster! I did check every now and then that I was in my zones though by putting my hands on those metal sensors. I was in the Zones baby! I had to do a 15 min Zone 2 warm up followed by 15min x2 Zone 3 with 5 min rest in between, followed by a cool down. My Ave HR 158. Zone 3 speed was 8:34 and 8:32!! Last week they were 9:05 and 8:56!! Hmmmm...to have a monitor or not?? HMMMMMM...Ok coach..yes I know...training in Heart Rate zones is making me faster...I believe that NOW!!

Last week in Review

Another week block of training in the bag! I never thought I would enjoy working out as much as I have over the last couple weeks. This has been my stress relief from work and everyday life. I think about everything and anything when Im training.

Last week went exceptionally well. I have to admit that I did skip a trainer ride because it was my Honeys birthday and we went to Outback for dinner and drinks. Hey, I need a margarita every now and then too!!

I have been playing with my nutrition and diet as well. Trying to figure out what works for me and what doesn't. Im getting there. Its a work in progress definately. But I am making strides. I was thinking about getting the new book on Ironman nutrition.

Im getting ready for the Shamrock 4 milers and they had great deals on GREEN things at Dicks so I picked up a few things. I also went online and got some CEP Green Compression socks! Woo hoo! I think they will match my Train-this outfit as well!! :)

I have been picking up some great running friends to tag along with me on my long runs! Time flies when you talk the whole time!

Here are the numbers!!

Strength 1 hour 30 min- Mixed in a little ab workout as well.
Swim- 2850 meters ; 2 hours
Bike- 4 hours 35 min- all trainer riding
Run- 21.82 miles- 3 hours 44 min

TOTAL 11 hours 49 Min!

Onto this week!! Enjoy!

Surprise Delivery!

I was so happy when I went to check the mail today and received my new racing outfit this year!!! I am apart of Train-this and we have team uniforms! How awesome is that! Of course I want to represent where my training is coming from and why not do it with my new Jersey!!

Not to mention the Awesome Jacket I got too!! One thing I love about this outfit is I have thicker legs and it isn't tight around my thighs and give me that lumpy look! Ad you know its all about looking the part as well! ;) Thanks to Kim who helped get these all set up! She is apart of our team as well!

Im still in the process for looking at a bike...more details soon on that one. But in the meantime I am Running a FRIGID 5k tomorrow and the name suits it in more than one way! Its called Chilly Chili 5K. The reason for this name is that of course its middle of the coldest winter ever and There is a regional chili cook off that we get into for FREE!! Last year I was a little disappointed in my race but still managed a sub 9 min mile pace. This year Im not looking for a goal but to feel good on the run as I am throwing this into a 80min training run I have planned. It has a pretty steep hill the first mile, then its flat for about a quarter mile, then you go back up then its pretty much downhill to flat for the last mile. I think I can handle this! I have been running with a great group of guys that have been taking me hill hunting on every run I swear!! Thank you so much to Sean and Doug who are my tri-buddies who listen to me gripe and complain and pant and wheeze on every run we do together. (I know Im exagerating the truth a bit)  I honestly have to say I've never enjoyed runs better than being we these two who encourage me to be my best!!

Happy training to you all and the Race report will be up tomorrow and hopefully my stats if I can figure how to post them on this darn thing!!! Anyone have suggestions feel free to post!

Losing the Battle this week

Oh yes. I said it. Im battling the cookies left and right!! I will get it under control by tomorrow. I have to. Its my only hope for staying away from the cookies.

This weekend the Little one and I made Spicy Oatmeal Raisin Cookies, Peanut Butter Blossoms, Thumbprints, Peanut Butter Cookies and Chocolate Mint Cookies. Yep All 12 dozen cookies in my face. I cannot say I didn't taste test. I cannot give cookies away without making sure they aren't edible!! I have been good and gave some away already. To teachers, to coworkers, to family.

Today when I got to work I had 2 boxes of chocolates on my area from a Patient. 2 BOXES!! Oh My I wanted to scream! Luckily my office wanted some of them! I took the rest home for my honey as he is a chocoholic and I need to fatten him up so he doesn't beat me next year at the 70.3 Musselman!! Ha ha!

We also had our Christmas party today at work. Not to mention patients have been bringing in goodies all week for us! See it is hard to comply with eating correctly when you are surrounded by all this goodness...Sigh..

Today I had the worst run. I think it was my bad eating and lack of hydration today. It definately shows in my workouts when I abuse the inside of my body.

It a Wonderful 5K Run

I will do a big race recap when I have pics available, but I did this race in 26:34! Ok, I thought it was a PR at first but its not! Boo hoo! I think my PR is 25:50?? Man I cant remember. It was when I did my run test for my coach. I need her to send me a copy of my times again. I need to keep a spread sheet for myself.

This was the last run at age 29...Today I turned the Big 30! Over the last couple of year I have been truely blessed to have such awesome support and encouragement and great friends to lean on! I couldn't have made it this far without them!! So Im thanking everyone! Im getting a little teary eyed as I write this.

Even though I didn't PR, I had great friends to share the joy and excitement of running with. Friends from Lake Effect Run Club. I met these truely awesome people last year when a co-worker introduced me to them! I was fascinated at how welcome they made me feel. It didn't matter what time I could run a 5K in or what my best race was. It was about coming together to run with company. Sure there are fast and slower runners with me, but If I want to run faster I can find someone to run with, or even at a slower pace as well.

I started the day off today with two of my Tri Buddies. We were planning on a run through downtown Syracuse. Yeah, we ended up doing 9 miles in the cold rain! But my heart was warm and we had great conversation about everything and anything! Then I got some Hershey Kisses at the end!! Icing on the Cake!! I love my group!!

So far I've had the Best Birthday ever! I wouldn't change a thing!! To a new Decade and new Age group!!

I will post pics and a recap as soon as I get the pics from my friend who took all the pics as I forgot the camera!!

Treadmill Training

Yes There is such a thing. Now Im no expert at this subject but I've compiled some articles that talk about the benefit of treadmill training and how to do it right. Now Yes, I am coached so I do stick with my plan. If I have to do Hill repeats or Hill Jumps, I'd rather do them outside. Here in NY though, you never know how dark its going to be or how cold it will be.

I try to do most of my workouts in the morning as to not interfere with my 7 year olds activities. But somedays I do have only the choice of a treadmill.

Here are some great tips to get the most out of your workouts

1. Place the treadmill at a 1-2% incline as this most resembles the asphalt and wind you experience outdoors
2. An advantage is the treadmill gives you a level of consistency that makes it easy to identify asymmetry in gait and stride. I have noticed this in myself that I tend to foot strike harder on my right than left and it is heard on the treadmill. I've been trying to take nice light steps and pick my knees up!
3. You know how I've been working on cadence? Yeah well I do this on the treadmill once a week so that I can feel what it feels like to go 90 strides per min per foot.
4. Hill Repeats are good on a treadmill at a 5-6% grade. No downhill required just set it back at 1% to recover!
5. The treadmill forces you to keep a consistent pace which you cannot always do outside. You can see how it feels to run at a 7:30 pace for a full minute.
6. And also Convenience, safety, privacy (if you own your own)
7. you can challenge the guy next to you to run faster...oh wait that wasn't on the list!! ha ha!

See treadmill training can compliment your outdoor training if you remember some of these tips!!

Tomorrow Ill be running outside in the Frigid weather with some Tri Buddies...who in fact are WAY faster than I am...Im going to put them all on a leash tomorrow and have them run slow...If they will let me!! :)

Happy Training!!

Tuesdays Training

I woke up early today!! Woot! Im getting back to my regular schedule again!! For a while there I was a sleeping in Bum!! I finally got past that hump!!

I saw the morning was breaking at 6:30am and the weather was PERFECT for a early morning run. 41 Degrees!! Yes!! I put on a Under Armour Long sleeve Shirt, My Reflective Jacket (Just in case) and my Shorts (YES shorts!!), Hat and Sauconys and was out the door!

 On tap from coach was a 45 min run in Zone 2. Now Zone 2 for me is 145-155. I felt so good this morning that I didn't want to run in this zone at all!! I wanted to go as fast as I could but I know I needed to focus!!

I was cold for the first 10 min but warmed up quickly! I sooo love cold weather running!! I think people were probably looking at me in their cars like Im a nut bag as I think I was smiling and running down the street in 40 degree weather with shorts on. I even had a guy honk and yell woo hoo out the window...come on now...get a life..lol!! I dont get why people do this but I just kept on running. I didn't wear my Ipod, just listened to the sounds of cars rushing by me, the wind in my ears and the sound of my foot steps...Love it!!

I felt like I could run forever in this Zone. It feels like Im not even working hard!!

Needless to say 4.63 miles in 45 min! That was trying really hard to count strides, keep Heart Rate in Zone!Imagine what I can do running a race!! Im feeling so confident in my running! Its progressing nicely!!

Next up...an hour on the trainer!!

Happy Training!

Eastwood Park to Park 5 mile Road Race recap

Today in Central New York it was a Balmy 60 degrees. Yes I said It Balmy. You see in New York in October you can have Nippy weather or nice sunny weather. You just never know. But, I am glad it was on the warmer side. I love 40-60 degree weather for running!

Eastwood Park to Park Run is a 5 mile run showcasing the beauty of Eastwood. It has some challenging hills but not too tough, per what their brochure says.

Packet Pick up was at My favorite Fleet Feet Sports Store Yesterday. We got a cotton long sleeve shirt with the same design as above.

Today went a little something like this...
7 am- woke up with a congested head with a snot nose. Great. Took some Sudafed
7:45am- Ate my Usual Breakfast of Whole wheat Bagel. Peanut butter and jelly on top and a Banana
8 am - Mixed My Hammer Heed Drink in 24 oz and started sipping on it
8:30am.- Decided to have a cup of coffee with just cream. No sugar in my coffee, hate sugar in it!
9 am- Was on my way to the race
9:15am- Parked, talked to my dad, saw a few friends, said hi on the way to the Bathroom
9:45am- Quick warm-up lap around the track at the Rink. Quick Swig of My Hammer Gel
10am- Race start. The national anthem was sung by a beautiful voice right before the start that I was smiling and loving that I am an American and free...

10:45:11- I finished the race after 2 snot rocket stops and 10 tortuous hills. (I think I counted 10?) Well maybe not all tortous. Just the last one at 13% grade!!

I finished in the middle of the pack of people. 16th in my AG 20-29. I really focused on my form and cadence in this run. I kept thinking damn...my cadence is high and I feel good for the most part but these people are passing me left and right! Oh well!! Someday I will be a fast runner....someday..

I wore my Fly By night Duathlon arm warmers, a Tank, Shorts and my baby Suacony Fastwitch 4s. A lady came up to me at the end and said. I thought you were crazy for wearing what you wore but I got hot fast and wishe I was wearing what you had on!! I get hot very fast and have learned what to wear depending on the weather!!

Me attempting to be good at my form beforehand!!

OMG! 6 Days!!

 6 Days until My FIRST 70.3!!! Im so excited! Today I looked online and my bib# was there!! Bib #772 and I will be going off in Wave 10 at 7:36AM!! I have been having mixed feelings about this race but as it is approaching I am getting more excited. I have my Rocky face on and have been singing Eye of the Tiger!

I ran a PR again yesterday for my 4 mile run...Im really starting to enjoy running again.

The weather is supposed to be perfect for Sunday. So far weather forcasts 66 and sunny unless that changes as the weatherman never really knows. I was thinking about getting some toe warmers for the bike as my tootsies were cold on my last 60 degree bike ride.

I am going to try to venture out to my swimming spot this week to get acclimated to the cool water temps....brrr!! Ill let you know how that goes!!

Running

Im frustrated with my times this year with running...ugh!! I have been thinking about ways I can get myself faster. Maybe its body mechanics? Im not a good leaner as they say you are supposed to do with running. I feel like Im going to fall flat on my face!!

I have also done interval training, hill training, you name it I've done it!!

The thing I notice the most when I run is that my whole upper torso tenses up. I have always done this and am trying to work on it.

I can honestly say I have been working on form alot lately. I have been looking at the Pose Method of running and have considered buying a pair of my first Vibrams!!! I am a forefront striker so I am on the right track. I actually had my boyfriend tape me running so I know where I stand and what I need to work on. I swing my legs, dont pick them up and kick back. I push off and leap!!!

Practice makes perfect!!!

heres the video:

Mountain Goat 10 Mile Race Report

Well yesterday was the 32nd Annual Mountain Goat Run. This is 10 mile course Created back in 1979 by YMCA director Walt Price. He wanted this course to be a demanding course, which tested runners and provided a true sense of accomplishment for all those who finished.

The morning didn't start off to well for me. I tripped coming down the stairs in the morning, almost taking out my ankle in the process. (How does one trip down the stairs?!!) I couldn't get my Garmin to work. My Ipod Nano gave up working on me. What a morning. I said to myself I did a marathon without music, I don't need it today. I was also thinking about forgoing my Garmin but "BAM" it started working. I think I almost shed a tear.

I decided I was going to skip wearing my Lake Effect Run Club shirt and opt to wear a tank top as I knew the weatherman said 80 degrees. I get very hot and sticky when I run. I want to wear the coolest possible items. I also decided to wear my new Mizuno Wave Riders which I wore for some speed work and a 5 miler prior to this run.


I loaded up the Body glide to the feet, ate 2 small wheat bagels, 2 eggs and a banana and we were off..

The race was to start at 10:15 AM. I got to the race venue about 8AM as my Boyfriend was volunteering at the food tent. It was nice and warm by 8 AM. I was glad that I chose to wear my Tank top as to not overheat in the run. I caught up with some friends that I met through a mutual running club, we all talked about the weather and our expectations for the day. Then pictures of our smiling faces before the race began. By 10 AM the heat and humidity had started. As I was lining up in the start line, I looked down at my watch, my heartrate crept up to the 100s..I was getting nervous about the run...Then the National Anthem by trumpet. How beautiful the sound.

The Gun went off and I set out on my 10 mile journey..

Mile 1...feeling great, not too hot, not feeling pressured by the runners around me..keeping my pace nice and relaxed- 9:06 pace- Great!!

Mile 2..1st Hill, 2nd Hill, I was starting to feel it in my legs already 10:14 pace. Ok I said to myself. Its very hot and humid, make the best of this run. Took my first shot of Hammer Gel and a glass of water and was on my way.

Mile 3.. Short flat break..Water from the sprinkler got me and soaked my shoes..darn it! More hills. 10:42 pace

Mile 4.. By this point my feet were hurting..why did I wear new shoes I thought to myself.. 10:07 pace. Not too shabby I thought. Doing well, keeping HR low on such a humid day.

Mile 5.. No more Cups to give you water with at the water stop. I said to the lady pour it in my mouth! More HAmmer Gel from my flask I carried with me..More water to my sogging shoes...10:42 pace

Mile 6...Colvin Street Hill. The torture hill. I was grasping to finish the hill without stopping. My thighs were killing me from the day before hill climbing on my bike. Just Push I kept telling myself. 11:43 pace...least I made it!! I heard a girl behind me say she couldn't do the run anymore and hit the pavement hard. I couldn't turn back...I kept going..(feel bad for this)

Mile 7..Thordon Park Hill..No water, just Ice..took some and placed it in my shirt to stay cool..11:39 pace...Feet are excrutiating at this point

Mile 8..2 more miles to go I thought to myself..just 2 more miles. My friend had to stop running, but I had to keep going...fighting until the finish. Seeing two more people in ambulances. 12:00 pace...oh god!!

Mile 9..I yelled "YES!!! 1 more mile!!!" A girl named Molly came up beside me...I talked for a bit and then let her go a little ahead of me. 10:43 pace..legs are cramping...feeling very nauseated. Molly stopped running. I yelled at her to not stop and that we were almost done!! She started to run with me...

Mile 10...DONE 10:47 pace...I didn't do my best but Yesterday but there was a true sense of accomplishment. 2750 runners were expected to run the course yesterday, but only 2,056 finished. I was one of them who finished. I knew I wasn't going to PR, just wanted to finish with my feet still on the ground.

Total Run time per Garmin 1:47:31 10:46 pace
Total Run time per net pace from bib- 1:49:11 10:56 pace 1608/2056 runners. 106/158 in age group.

I didn't feel well after the race..very nauseated. Im wondering if it was my Hammer Gel without enough water to dilute it. I sustained a few blisters on my feet also forgot to put sunscreen to my back!! But, all in all, I finished and I will set this one aside and try to aim for better my next race...Fly by Night Duathlon!!