Monday, August 27, 2012


I wanted to run 10-15 miles today, but I was so exhausted and didn't get out of bed.  Finally Bill got up and asked me to go run with him.  It was getting late and I was still stressed from the start of school, but I knew I'd feel better if I just got out, if only for a few miles.

We ended up doing and Ethanol Loop with Rachael.  It was a good run, about 2 1/2 min faster than the new usual pace.  That was great to get out again.  We started off fast and then slowed to a better pace, around 9:45ish.  Each mile got faster and we ended up with a 8:49 pace on the last mile!  I looked at my watch and my HR was 174.  I should have been lying on the ground completely exhausted and someone calling 911.  Overall it was a good run and a much needed run.  Glad the paramedics weren't needed today!

today's mileage: 5 miles running
weekly mileage: 5 miles running
monthly mileage: 49 miles running; 100 miles biking; 2.0625 miles swimming
annual mileage: 401 miles running; 415 miles riding; 10.6875 miles swimming
TOTAL mileage: 802

running: 75 miles
riding: 0 miles
swimming: 2.55 miles

Saturday, August 18, 2012

Well THAT was unexpected!

I knew I wanted to run this morning but couldn't make it to Ames because we have some girls sleeping over for Rachael's birthday.  A friend I like to run with is marathon training so I thought she might like some company on her long run.  I called her to see and yep, she was running today.... 20miles!  Hmmm, I thought 20?!  I can't do 20.  The longest run I've done all summer has been like 13 miles.  Sheez.  I told her I would run, but probably wouldn't do all 20.

We got to 7 miles and Bill thought he better stop so went another mile back home.  It was good to run with him, too.  I got to 10 miles and felt so amazingly awesome that I might be able to do the full 20!  OK 15 is my goal.  We got to our turn-around point and started coming back.  We got to 15 miles and I was starting to get a bit tired, but really felt great so I kept going.  I could tell my partner was starting to fade so I just started chattering like a jaybird.  Whatever entered my head I talked about.

The last couple miles were really tough for her, but we made it through!  We stopped and had a few walking breaks, but I just kept pushing along and chattering.  I think I even skipped for a bit.  lol  Boy I wish every run was like that one!  It was a slow pace, but it seemed very easy.  I really think I could have completed a full marathon today!  If I wasn't pressed to for time I just might have done an extra Ethanol Loop just to complete the marathon distance.

Yeah, that was really unexpected.   I loved every minute of it!

today's mileage: 20 miles running; 1200m swimming
weekly mileage: 25 miles running; 42 miles biking; .75 miles swimming
monthly mileage: 44 miles running; 100 miles biking; 2.0625 miles swimming
annual mileage: 396 miles running; 415 miles riding; 10.6875 miles swimming
TOTAL mileage: 797

running: 70 miles
riding: 0 miles
swimming: 2.55 miles

Friday, August 17, 2012

Last day of swimming

I was very rushed swimming as I had to get back to school in time for inservice this morning.  The swim didn't start off very well.  I was extremely stressed and mentally rushed.  I think that contributed a lot to the swim.   I almost got out of the water after 15 minutes, but I decided that this is what I needed so I continued.

A bad swim? This is what I needed?  Yes. Even the worst day of swimming seemed to be better than the best day at work at that point.  At least I knew I had a goal.  I had a destination.  I knew what I was working toward.  I knew the expectation.  I knew I could accomplish that goal.  Yes, this is what I needed: structure.

While I didn't have a great sense of accomplishment in the pool, I did relax and enjoy it.  As usual, I had some rather proficient-looking swimmers on each side of me.  I enjoy getting under water and watching their form, looking at what I am trying to do and see how other people are getting it.

In the end, it was a good day and just couldn't help but think, "this is my last lap", then "this is my last stroke" for the season.  Furman, I will miss you.  It's been a good run this summer.  Hopefully we'll meet again next season.

today's mileage: 1200m swimming
weekly mileage: 5 miles running; 42 miles biking; .75 miles swimming
monthly mileage: 24 miles running; 100 miles biking; 2.0625 miles swimming
annual mileage: 376 miles running; 415 miles riding; 10.6875 miles swimming
TOTAL mileage: 777

running: 50 miles
riding: 0 miles
swimming: 2.55 miles

Monday, August 13, 2012

Iron Hawk #3 Completed

We woke up this morning with no kids so we went for an Ethanol Loop.  It turned out to be a fast lap with all negative splits.  I was so excited.  I haven't done that in a long time!  Bill was a maniac runner this morning!  I kept telling him to slow down or he wouldn't make it, but he just kept going and going and going!  wow.

After a few errands, I hopped on the bike to complete the biking portion of the Iron Hawk.  My dad is in town and wanted to ride a bit so we did a slooooooow Ethanol Loop on the bike.  I then went on the Roland Loop.  There were about 20 mph winds that were either a blast or kicking my backside.  wow.  The first half I averaged 18 mph.  I had the bike in the highest gears they would go and was still spinning as fast as I could.  I wanted to stick my tongue out the side of my mouth just to get the full effect of a dog out a car window.  The last half, well, not so fast, but very draining! 

Since Mother Nature and I haven't been seeing eye to eye this year, I think she shifted the winds on me part way through the first half.  On the way out east it was in my face and when I turned to go west it was in my face, too.  Hmm, fancy that!  I was beat when I got home, 42 miles later.

today's mileage: 5 miles running; 42 miles biking
weekly mileage: 5 miles running; 42 miles biking
monthly mileage: 24 miles running; 100 miles biking; 1.3125 miles swimming
annual mileage: 376 miles running; 415 miles riding; 9.9375 miles swimming
TOTAL mileage: 777

running: 76 miles
riding: 112 miles
swimming: 4.2 miles

Sunday, August 12, 2012

Au natural

I've been so crazy busy this week that I haven't even had time to post my workouts this week!

Friday night Bill and I took off for Webster for a "date".  I discovered that I left my Garmin charger at my parents' house when I was there for the tri so I it wouldn't last through this ride.  I knew I could at least get there, but then would be on my own for the rest of the ride.  Looking at the weather I figured it would be hellish going up, but so great coming back.  I just had to get there and the work would be done.  We stopped at Subway for a quick sandwich, refill of water, and then back on the bikes to head home.  I had a lot of great "world problems solved" on the way home.  It was great to get that off my shoulders!  I was rather worked up and realized almost home that I was really pushing it hard.  Sorry, Bill.  He made a record mileage on that trip and it was good to get home.

The next morning Rachael and I ran with the Vardos in Ames.  What a beautiful morning for a run!  We got in the van and the temp read 48 degrees!  Wow, I can't remember the last time it was that chilly!  We were shivering like crazy in the parking lot before we left.  Since the watch was completely dead, I was really running "au natural" on this run.  9 miles of just running.  Me and Rachael, then "Waldo" joined us.  After a few minutes, I realized that I had run with Mike last time.  We had a good chat.

Our run started off a bit slow as usual, then up to about a 10 min pace with a couple ladies - Chris and Kim.  We crossed the street, following the people in front of us, but Chris and Kim continued on the same side of the street.  We started running a bit faster and eventually caught up to the water break and joined Waldo.  He and Rachael helped pull me through the last few miles.  I think if it were just me and Rachael out there, I probably would have stopped so it was good we were with a group.  I think our pace was a little more like 9:30-9:40, too.  The route was a nice rolling hill kind of route - perfect for me!  I loved it.

today's mileage: 9 miles running; 42 miles biking
weekly mileage: 12 miles running; 42 miles bikin; 1800 m swimming
monthly mileage: 19 miles running; 58 miles biking; 1.3125 miles swimming
annual mileage: 371 miles running; 373 miles riding; 9.9375 miles swimming
TOTAL mileage: 735

running: 71 miles
riding: 70 miles
swimming: 4.2 miles

Wednesday, August 8, 2012

Stormy swim

This morning I woke up to raging storms in the southern skies and knew I wouldn't be able to swim today.  :(  I was so very sad.  I went back to sleep, hoping when I woke up it would be just a bad dream.  I woke up and it was still lightening and I could hear thunder.  Darn it!  Mother Nature and I have not been the best of friends this year and she is now on my hit list again.

At lunchtime I decided that I would go up to the local pool for the free hour swim because I was determined to make progress today!  I got in and acclimated myself to the water and took off swimming.  I tried to rotate my arms more today, getting more cycles in than usual.  I think I was breathing the same, just moving faster in the pool.  I was able to breathe every 3 strokes and make a full lap consistently (50 m).  YEAH!  I took short breaks at the end of each lap, but was able to get in a little over a mile in about 40-45 min.  I focused on my breathing, rotating, and swinging of the arms.

I love to end on a great day.  I fear this may be my last day of swimming.  :(  I have until Aug 31 to complete my weekly swims in Ames, but school starts next week and it will be tricky.  I may try to sneak in one more swim next week since I don't have to look so professional for inservice days.  Then I can get as much swimming in as possible and walk in at the last minute like my colleagues!  HA.  I will miss this time in the pool each week.  Bye bye summer....

today's mileage: 1800 m swimming
weekly mileage: 3 miles running; 1800 m swimming
monthly mileage: 10 miles running; 15.5 miles biking; 1.3125 miles swimming
annual mileage: 362 miles running; 331 miles riding; 9.9375 miles swimming
TOTAL mileage: 684

running: 62 miles
riding: 28 miles
swimming: 4.2 miles

Tuesday, August 7, 2012

Mike Wazowski!

So my shins have been progressively more painful each day since Sunday.  My foot is getting better, but my shins are screaming at me!  I wasn't sure if I could do a run tonight or not, but I drug myself and lathered Biofreeze on my shins and the muscles just to the sides of them.  The foam roller hasn't seemed to help, either.

As per the Vardogram meeting spot tonight, I had to figure out where "Vardo Center" was so Mr. Vardotrichic helped me out with that one.  Thank you, sir!  :)  I loaded up Bill and Rachael as soon as he got home and we headed out.  With the hottest day scheduled all week, we also loaded up on beverage.

There was a new member, Mike _____.  I couldn't remember his name so in my mind I called him Mike Wazowski.  lol  Some of the Vardos did a 3 mile run, others did a 5 mile run.  I figured I should probably stick with the 3 miles to recover and let my shins heal a bit more.  I took off and felt great, like I could have done the 5 miles, but stuck with the 3 miles.  We soon realized that Mike Wazowski was the only other one who did the 3 miles so we stopped and waited for him.  We had a nice chat and he was a great gentleman.  It was a much slower pace than we wanted to do, but it was good to run with someone else.

We stuck around for about 15 minutes after we got back to wait for others, but then knew our pizza we ordered would be getting cold if we didn't leave.  HA.  As we were leaving we saw the 5 milers coming back and cheered them on through the window of the van.  They perked up and cheered back.  I love the Vardos!

Poopy!  I just looked at the weather and not sure if I can swim tomorrow.  I'm so sad because I think it's the last day before I go back to school.  :(

today's mileage: 3 miles running
weekly mileage: 3 miles running
monthly mileage: 10 miles running; 15.5 miles biking; 300m swimming
annual mileage: 362 miles running; 331 miles riding; 8.8125 miles swimming
TOTAL mileage: 684

running: 62 miles
riding: 28 miles
swimming: 3.0125 miles

Sunday, August 5, 2012

Camp Courageous Tri

The day started quite early.  2:00 AM early when I was dreaming that I woke up and looked at the clock and it said 7:10!!  This was an 8:00 start time!  I bolted straight up in bed, grabbed my phone and realized it was only 2:09 AM.  I had over 2 hours before my alarm would go off.  I just couldn't sleep anymore fearing that my alarm wouldn't go off.  At 3:15 I finally got up and went downstairs to start my race day routine.

At 5:30 we headed out the door.  For the next 2 hours I would spend at least every 20 minutes in the bathroom - combination of being well hydrated and nerves - over the next 2 1/2 hours.  The bike was disassembled and in the trunk of the van so when we got there Bill helped me get it out and put the wheel back on.  I took it for a brief ride to be sure everything was still working properly and the tires were well inflated.  We walked to the transition area and I scoped out a spot to set up camp for the day.  There were only about a dozen or so bikes there so I got to pick my location!  I chose an aisle location one row in.  I think I would pick one closer to the swim/run entrance/exit next time rather than the bike exit/entrance.

As athletes approached and starting getting their stuff organized, it was apparent that everyone seemed to be checking each other out.  I was told there were a number of newbies like myself, but I could definitely see there were some experienced athletes here.  Vardotrichic, I even saw a Zoom uniform! :)

After setting up camp, I went toward the packet pick up location to see about a timing chip since they didn't provide one in the packet.  I saw something going on near the pool so I ventured that direction.  Yeah, it was timing chips!  I was marked, incorrectly I think, and then given an ankle chip.  It was big and gaudy, but I remembered my Body Glide so went back and put some on my ankle!  Yep, that marked about 4 trips to the bathroom by that point.

I then went to check out the area for the shoe drop.  I chose a spot right outside the pool exit.  I set the flip flops and the HR Monitor strap from the Garmin on it, hoping it would still be there by the time I got out of the pool.

I was finally able to get into the pool and see how the body would swim today and what the water temp was like.  It was mildly chilly at first, but it was a good temperature for swimming.  OK, I didn't want to let on that I wasn't a good swimmer so I just did one lap, down and back.  I watched as other people got in and did their warm up laps.  Wow, maybe I'm not so bad after all!  There were some volunteers working there that were cracking jokes and had great personalities so that helped lighten the mood a bit.  Maybe they could sense I was extremely nervous.

About 7:00 I realized, "OH CRAP!  I didn't turn on the GPS on the Garmin!"  That thing takes forever to "find satellites" and get started; I really need to get that turned on and switched over to bike mode.  I have 45 minutes to walk to the transition area and get back before the meeting.  Yep, I can do that.  First, a potty stop.  I got the GPS turned on and the mode changed.  I doubled checked my gear and walked back to the pool area.

About 7:30 my family showed up and that gave me a good sense of support.  I walked over and talked to them to let them know that they were setting out pace signs and I thought I was so slow that I didn't even have a group!  Eeeks.  OK, no problem, I can do this.  I kept doing some math in my head to be sure that I was in the right group because I really had zero idea what my 100m pace was.  I finally decided on the 2:15 group.  I went toward the back of group.

Once the swimmers started entering the pool, I was quite vigilante of them, their form, speed, etc to get some good tips.  The announcer at the start of the swim had a good sense of humor, too.  He said we could enter the water anyway we wanted as long as it was feet-first.  This included cannonball if we so chose to do one.  A couple of people actually did!

My turn was up.  I was a bit surprised I wasn't terribly nervous.  A little, yes, but not immobilizing nerves.  I was ready for this!  I jumped in at the signal from the director and took off swimming.  The first time I put my head in the water to start swimming I realized I hadn't put my goggles down on my eyes!! ARGH!  I really look like a fool.  Ok, rookie mistake #1.  I'm off again.  The director saw my error and didn't send the next guy until I was ready, half way down the first lane!

It was mostly a good swim.  I mainly did the crawl down and the side stroke back.  I felt very strong doing this method and it seemed to be working for me.  I passed 2 people and was passed by another guy so I felt like I had seeded myself pretty well.  It was great to hear my family cheering for me at various spot along the swim.  I was afraid they would have left to see me to go to transition or that I wouldn't have been able to hear them at all.

When I had about 50m left, I heard my dad yell "You're at 7 minutes!"  Great!  I needed to know that since I had no idea how fast/slow I was going.  I need to book it to the end to meet my goal.  I still felt great about how I was doing, though.  When I got to the end there were about 3 of us all piled up trying to get out.  I opted for the ladder and climbed out.  I wasn't completed exhausted like I usually am after a swim - I felt great and ready to get on the bike!  Unofficial time: 8:13

Time for the 1/4 mile run to the transition area!  I'm not sure when swim time ended and transition time began, but I spent about 4 min in transition getting my shoes, shorts, and helmet on and getting my bike off the rack.  I was surprised with that much distance between the pool and transition area that I didn't dry off more than I did.

OK, I think I'm finally ready to mount this bike!  I got on and rode out of the transition area.  Bill called to me and I saw all my family cheering me out of transition.  Bill said, "Hey, you're supposed to walk your bike!"  Oops! Rookie error #2.  I just waited for an official pull me off on a penalty.  It was my lucky day.  The route had more hills than I remembered, but it went really well.  I put 15:00 min pace into the Garmin and I stayed ahead of that the whole time.  I finished the bike portion in less than an hour so I was confident that everything was working today.  YEAH!  I was only passed by those cool people with the tri bars on their bikes.  I passed a LOT of people which was another good confidence booster.  I figured I could probably pass those who passed me on the run since that is my strongest sport.
I was sure to dismount before the red tape so that hopefully they wouldn't penalize me.  I figured if I could get out of the transition area without someone pulling me aside I was in the clear.

Again, transition went slower than I thought.  I couldn't for the life of me figure out how to get my bike back on the rack.  Rookie error #3.  I almost left it lying there, but finally got it going.  I knew the watch would be a little work to get it off and the helmet was harder to get off than normal.  ugh.  I finally grabbed everything I needed and was on my way.

I had change the mode on my watch back to running to give me the information I needed.  The run was great.  I felt strong.  Mile 1 had a hill, but I was able to manage 8:50 pace.  My HR was quite high as usual coming off the bike and I couldn't get it slowed down again.  Every time I started running it went up to 170+.  I decided to walk the hills and run the rest.  I walked more than I wanted to, but overall it was a good run.  I was having so much fun I just wanted to keep going!  The run logged in just over 2.6 miles, but I finished the run in 26 minutes, which I was ok with considering most of it was on trails and I despise trails, uh I mean I love trail running.
There were a couple significant hills on this short run, making it a challenging course.  I remember after running Grandma's Marathon I had sever toe pain, thinking I broke my toe.  Later I discovered that Grandma's is mainly a downhill course, resulting in my foot pain.  Today after the first significant downhill, I felt a strong pain on the top of my foot.  I knew exactly what it was.  I also knew that I had a much more significant hill (larger than any hill I have every encountered in a training run or event) coming up that I would have to maneuver and make my way back up!  This foot pain made me go a bit slower than usual and perhaps even walk a tad more not wanting to do any serious harm to my foot.  Darn it.  I was not a rookie runner and I was going to play it safe with this one!
George Eastburn

Back when I was in junior high, a man by the name of George Eastburn strongly encouraged me to sign up for the Monticello Firecracker Triathlon.  It was a short, sprint tri and I could never bring myself to do it.  Now, about 30 years later, George has since passed in 2006, and I have entered this event.  It isn't the exact same tri, but it's about as close as I'll come.  George, thank you for your inspiration all these years!  I finally did it!

Final unofficial time: 1:40:08
Yeah, I'll do that again.

Final (unofficial) stats:
Age Place: 7/11
Sex Place: 45/97
Swim: 8:13
T1: 4:27
Bike: 59:34
T2: 1:13
Run: 26:42
Penalty: 0  :)

today's mileage: 2.6 miles running; 15.5 miles biking; 300m swimming
weekly mileage: 7 miles running; 15.5 miles biking; 300m swimming
monthly mileage: 7 miles running; 15.5 miles biking; 300m swimming
annual mileage: 359 miles running; 331 miles riding; 8.8125 miles swimming
TOTAL mileage: 681

running: 59 miles
riding: 28 miles
swimming: 3.0125 miles

Thursday, August 2, 2012

Loosen up

Hmm, well the next page of the calendar has officially flipped while I was on vacation.  Dang, that's another month gone.

I have been on vacation this week so I haven't gotten much training done.  We came for an overnight so I thought I'd get up a do a little run to get things loosened up.  The first run after a step up is always rough so I wanted to get that out of the way before race day.  I wanted at least 5 miles so Bill and I did an Ethanol Loop this morning.  It was a good run so I am confident going into Sunday...only 4 days away!

The weather is looking favorable for Sunday.  There are storms forecasted for Saturday, but beautiful skies on Sunday and about 20 degrees cooler than what we've had this summer.  YEAH!  I am also rethinking my plan for transitions.

Here's to a crazy exciting first tri!

today's mileage: 5 miles running
weekly mileage: 5 miles running
monthly mileage: 5 miles running
annual mileage: 352 miles running; 316 miles riding; 8.625 miles swimming
TOTAL mileage: 681

running: 57 miles
riding: 13 miles
swimming: 3.825 miles