Getting Caught up

Wow. I haven't posted in 2 Weeks! Its been a crazy couple weeks. Ill highlight the best and worse here:

1. I ran the Tipp Hill Shamrock run 30 sec faster than last year leading me to a 34:21 time for 4.1 miles. Ill take it! I would've liked to see this time drop a little more but hey, little by little I am getting faster.

2. I had a terrible strain after a speed work out and had to get Depo Medrol to the tuckas...yes that f'er hurt! I never acted like a baby so much in my life! I was even sweating with the thought of getting something injected into my butt. But then, I like to do it to my patients...ha ha! So I took it and was fine afterwards but I let my nurse know she hurt me for a few days afterwards!

3. I have been out on my bike a few times outside since this weather has been great in Central New York. We reached a few 80 degree temps in March! Now its rainy and cold again..brrr

4. I am definately enjoying my Masters Swim session at the local YMCA. Most of us are triathletes and love talking about the upcoming season.

5. Yesterday marked the First training run for the infamous Mountain Goat 10 Mile run that is every weekend up until race day which is the 1st weekend in May. I have to say my training run yesterday was faster than my race time last year, so I am very optomistic about this race. I have been really working on my weakness which is the running part. I want to grab that bronze medal for being under 90 min on this race and I think I can pull it off.

6. I have decided if I want to pull #5 off I need to drop a few more pounds to be lighter up the hills. Clean eating is what its all about

7. My daughter got accepted into the elite gymnast level which means competitions, more training for her. She is only 8!! Im so proud of her and her accomplishments! I cannot wait to see where she will take this. Although she wants to do triathlons as well, she is looking forward to her backward handsprings and uneven bars more

8.  I have come to find out I must have the tightest hamstrings of any athlete I know. I think thats why my piriformis has been acting up. Now is not the time for my body to fall apart. I did take a few days off of training to rebuild and repair my body. Sometimes you have to do that!

9. I do not really care for the IronMan Perform Powder drink, but I love the premixed fruit punch. What does everyone else use? I used to use hammer, but Im getting sick of the flavor.

10. I have been signing up like a mad lady for races as this triathlon thing is getting huge! All the races are sold out!!! Whaaa!

Hope everyone has been enjoying there training!!! Happy and Safely!

Doing Something Amazing

My former coach is doing just that. I am totally stoked about her interest and passion for Teens living with cancer

On a tweet to Lance Armstrong, She challenged him to a silly 50 meter Kick off. Well that little joke turned into this amazing fundraising event for both Teens Living with Cancer and the Livestrong foundation. Check out her blog at ironmomma.com

When I read Melissa's story on webpage. I had tears flowing. She is such a inspiration to all. Whether your life takes a turn, you keep perservering. From what I read, she was a wonderful person, full of joy, full of determination.

I donated today to this cause. Imagine if we all donated what we could to help these kids go on living despite their disease process.

Thank you Mary, Thank you for bringing this to the forefront. Thank you Lance for accepting my coaches challenge. May she win your bike in the end!!

Week Review Feb 27-March 4, 2012

Its been a crazy week at work. Major switcha roos happening which has me my panties all in a bunch. Moving offices, moving rooms, just major mental blah this week.

Im happy to report that my training has been ok this week. I have been pretty consistent which is one of my goals this year. Although this hasn't been a porblem. Only on Wednesdays after working until 9 at work to get up and workout!

Nutrition..eh, still trying there. I swear ever since my Ironman I have been really taking a back burner with this and it is time I straighten up and eat the way I used to.  I am definately going to get on that starting this week. I put an myfitnesspal on my phone. I am documenting everything that goes into this mouth! I like the program. It actually breaks it down to micro and macronutrients too! I also get my weight on there and have a goal in mind for that. We will see if I can get down to that weight before race season really ramps up.

I signed up for our popular local Shamrock run 4 miler being held this coming weekend. Im all ready for it. Ill post pics of the outfit that I will be running in soon. Hopefully Ill fly by with my new hair!!!

I also have been really taking care of my foot the last week so my mileage isn't where I wanted it to be. I also have a nagging hammy issue...Really?!!! I need to see a sports PT.

Here are the totals:

Swim- 4700 yds- 1:50:00
Bike- 4:10:00  - 32.82miles plus trainer rides, spinning rides
Run- 1:45:00 - 11.42 miles
Strength- 1:30:00

Total time: 9:15:00

Happy Training!! So glad I am not training for a full this year!! WOOT!

Lake Effect Half Marathon Report

After such a mild winter, I could hardly believe the weather forecast for this race today. When I signed up a few weeks back I thought., This is going to be great! No snow all winter, no wind, no cold, Its going to be the be winter half marathon ever!

Well this is what I woke up to this morning....



A wind and snow advisory!! yay!! Great conditions, right?!

I did my pre race ritual meal...1/2 bagel, applesauce, banana, protein shake 3 hours before
Sipping on HEED throughout
1.5 hours before Half power bar
20 min before a gel with water.

As I was driving to the race, I thought darn, I should've brought my sunglasses to block some of this snow! All I had was my Jackie O sunglasses, and yes, I used them!!! ha ha!

I knew the wind was going to be cold so I dressed in layers. Polyester base, nike thermal top with a nike wnd breaker over this, My Thicker running pants, My compression socks, shoes, 2 pairs of gloves, Balaclava and Hat. I was prepared!

The race took off on Time. My plan was to keep a 9- 9:15 pace for as long as I could. This is what I was doing in training. I would see how it went.

Every 1.5 miles there was an aid station with a lot of support with water, and electrolyte drinks. I planned on taking a shot of my gel and water at every aid station. This is what I did...worked out perfectly.

I settled into a pace I could handle and was loving it despite the wind and snow in my face for the first 3 miles, on the way back it got a bit easier with a little of a tail wind.

I was at 6.55 miles in a hour. I was happy with this and was thinking I could make my time goal if I just stick with this pacing. Onto lap 2 of the run!

Then it hit me...the wall of wind and icy snow pelting my face, stinging it, making my lips feel like I had an anaphylactic reaction going on!! I mustered up all my energy to keep moving forward and not give up. I tried making my balaclava go up farther on my face but that was no use as it was soaking wet with thick snow. I tried putting my Jackie O's back on as I took them off to see...that just made me feel like I was drunk, and swerving because there was so much wetness and snow on them I was zig zagging while running.

I rounded the last bend and had about 3.5 miles to go. I felt good, I was running pretty well, then all of the sudden I got a sharp pain in my Left foot. I tried to run differently to make it go away, Tried loosening up as I know my tension was building. I tried everything I could and then my calf started acting up. What the heck! I was hitting my goal time, then I faded. I had to stop a few times to let my foot pain subside. The pain was on my left side, bottom of foot, laterally...Don't make me think that I have a stress fracture because that is not an option right now.

I tried my best to keep my pace but knew I was falling short of it when a dozen runners started passing me.

Ah, well get to that finish line and get your damn medal, I thought....Then my song came on..Eminem,...Collapse..great!!! followed by Im not afraid...Ill finish this thing even if my face, feet, and fingers fall off!!!

I saw the finish line in front of me! yes, Im there...oh no Im not!! One more little loop to tear you down! Around the loop and wind of about 30 mph in your face like a wall...I could hardly even run! The last half was brutal!!

I crossed the finish line in 2:12:50. for 13.25 miles according to my Garmin... Ill take it!! This is a 8 min PR for me despite the weather and my foot...grrrr...

I got my medal! My doggie loves it too!!


Thanks to everyone who supports my craziness!! My honey, my daughter, my family, my friends and coaches!!

Happy Training!

Weekend thoughts

These past few weeks have been nothing but crazy. I haven't posted in a while because mainly there is nothing special going on right now.

I have been doing all that I need to do training wise but have felt the need to push it further. I know consistency and repetition get you somewhere in triathlon but cant it be switched up once in a while?? I get board with the same workouts day in and day out.

So because of this I joined a running group through the local YMCA where I can have some coached workouts with one of the best runners in the area. For FREE if you are a Y member. SO for the past 5 weeks I have been working with a running coach, and a Triathlon coach...funny huh? I am not going to lie. Its freaking hard work. I want to be faster, then I need to put the time on the feet, do my tempos, hill repeats, speed work.

For the past few weeks, I have noticed a decrease in my times. I have been feeling more confident in my running. Today was a different story. I felt sluggish starting, all the way to the finish of my run. I dont know if it was a combination of nutrition, the lower leg work I did, the ice that was so slippery, lack of rest. Who knows?! All I know is that I pushed through the 10 plus miles and felt accomplished at the end. I felt that even though I felt crappy, what didn't kill me made me stronger. It was a tough run for me and Ill put it in the bank as mileage on my feet.

One thing I do know is that my feet were happy with me today.

I have been battling some foot issues to my right foot. Feels fine with running but then I notice that my calf starts bothering me with my long runs. So, I decided to divorce my lovey Saucony and choose Brooks one more time. I love them! They are a little but more of a stability shoe than Im used to but they were much better on the feet. No foot issues, no calf issues!! PLUS! The ride is awesome, the tox box is wide, and I love the color. Granted they are the mens version because I liked the color better. Womens shoes are too girly for me! I like bold colors when running! The bolder the better. I did notice though that my foot was heel striking a bit more in these shoes. Definately something I need to look into more, and pay attention to when running in these shoes.

I have a 1/2 marathon to mentally prepare for next weekend. This next week will be me envisioning a good race with the proper nutrition, hydration and everything in between going into it. I have goals I would like to meet. I have to envision those goals.  I feel like my longer mileage is just not where I want it to be right now. But I am still going to move forward and see how I do with this race.

Happy training~

TGIF!

Its Friday morning and I have had a wicked sore throat for the last 2 days. This is what stinks about being a medical provider. You get sick at least once a year because this is the time of the year you see so many viruses. I have been a Gargling, honey cough drop, Warm liquid drinking fool.

Anyways in training I have been doing great. I have been being consistent in training which is a plus for me. The weather here has certainly helped as it has been 30-40s here all week. This is not typical for NY in the middle of winter. But, The cold air is coming in for the weekend!! BRRR! It will be in the teens.

Nutrition is ok during workout windows but then it gets thrown out the window at other times. I was reading an article last night that stuck with me in the new Triathlete magazine that popped up in my mailbox yesterday afternoon. It basically said if your nutrition sucks, how are you going to make any gains in taking out your competition? Hmmm...ok. Back to behaving myself. I mean seriously getting back to my core diet. I have been loving the Wegmans Ultimate Chocolate cake a little too much lately!! UGH!

I am preparing for a half marathon next weekend. I cannot believe it has come up so fast! I have put in my mind that I would like this to be under 2 hours. If it isn't, I will be ok as this is not my "A" race. But it is a goal of mine to accomplish. I have been hovering right around 9 min miles for my longer runs so I think I may be able to accomplish this is I pace myself correctly.

This weekend is full of working, training and having a little fun in between. Happy Friday!!

January 23, 2012-January 29, 2012 in review

The weather has been fairly calm here in Central New York. We have had a record for little snowfall in January this year! Last week was a great week. All the training was done, nutrition was a little better (except for that piece of chocolate cake, oh wait that cookie too) Hey it happens!

I have been swimming fairly well these past couple weeks and even in Masters swim I feel like I have some left in the tank afterwards. It helps when you have proper nutrition prior to going into your workouts!

Cycling, well lets just say Im trying to find comfort on my saddle again on the trainer. Very disappointing as I've tried all the saddles I have in my possession which is about a dozen!!!

Running...Im continuing to improve although Im not happy with my times still. I want to break that 25 min mark in a 5K. Im almost there. Im down under 9 min miles which was a goal at the end of my season a few months ago, now its getting down to 8:15-8:30s. Its all a process I keep telling myself. It takes time and consistent effort to get there. Its not going to happen overnight. Little by little I see those seconds falling off my times though.

Im onto my next adventure which is the Lake Effect Half Marathon. All proceeds go to help the Run 4 Life Campaign. The mission of Run 4 Life it to set up healthy events for Cayuga County and the surrounding areas. Helping to  fight child obesity, bringing child friendly events to the area and help local charities through these events. Check it out at Therun4life.org

I think it is sad that our youth are not expected or encouraged to be healthy and run. I told my ex that our 8 year old daughter ran 3 miles and I swear he was calling this child abuse. What?! Even when she rode her bike 3 miles while I ran he was hysterical about it! This is crazy! My daughter enjoys it! If she didn't she is also in Gymnastics, dance and swimming. She is very active and I plan to keep it that way. I even got a letter from Caitlins gym teacher for kids being active at least 6 days per week for 30min. This is a recommendation. Could you imagine if every child got a little more exercise than they do? We are too caught up in the Iphones, Computers, TV's that these children are not getting the proper exercise they need. My daughter is not allowed on the computer but 1 day a week supervised by me, not allowed to have a cell phone, and TV time is now limited as well. I don't think this is cruel but helping her to learn to be active, using her imagination at home as well as in the community.

This is why this race is a great race! It is sold out in its Inaugural Debut! 500 runners will take to the Snowy trails of Onondaga Lake Parkway in Liverpool, NY on February 25, 2012 for 13.1 miles!! Im getting that Long sleeve shirt...It Snowed, I ran, I conquered...13.1!!! Woot!



Phew! I got on a tangent there! But you get the picture Im sure.

Last week in Numbers:

Swim: 4300 yrds- 1.75 hours
Bike: 3 hours - On trainer
Run- 23.93 miles- 3.69 hours
Strength- 1.5 hours

Total Time: 9:56:31

Goals for this week: Be consistent, Have great hydration and nutrition..be a good role model to my little one! :)