Wednesday, September 29, 2010

The tunes

I enjoy running to music. I like music a lot and it makes a lot of things that are boring/not fun more enjoyable. Namely driving a car and cleaning the house. Mowing the lawn is also up there on the list. Folding laundry, vacuuming the car, and painting the walls.  See? There are TONS of ways you can use music to make the time pass. Maybe some people like to paint the walls in complete silence or bounce ideas around in their head for hours upon hours, but I'm too boring or something. I can't run for an hour by myself  listening to the sound of my own breathing.

Here are 10 of my running playlist tunes right now, in no particular order!

1. Misery - Maroon 5
2. Girlfriend - Avril lavigne
3. Single Ladies - Beyonce
4. Gives you hell - All american rejects
5. waking up in vegas - katy perry
6. hey ya - outcast (edited)
7. sugarcult (pretty much any song)
8. bleed it out - linkin park (edited) (great for picking up the pace!!)
9. almost - bowling for soup
10. yeah - usher (this one kind of makes me want to start dancing instead of running - use at your own risk)

encore: mr. brightside - the killers

What do you like to listen to??

Monday, September 27, 2010

Fall is HERE

 HOLD UP!!! It was 52 degrees this morning. What what! On Friday I ran in shorts and a tank and I was HOT.

And this morning I got to debut my Livestrong running jacket. Suh-WEET! Also my running capris and I even wore gloves!! (well, at least for the first mile, had to take them off after that.)


I busted out 5.5 miles in 54 minutes and felt GREAT!! I think 52 degrees is perfection! Don't knock my pace, I'm still a beginner here! (actually, I'm still pretty impressed that I can run 5 miles.)

Shout out to my mom for beating cancer and Craig for fighting it now.

Let's all Live Strong!

Sunday, September 26, 2010

Saturday bike ride


Here's my buddy that came with me the first 11 miles. Thanks J.

It's hard to take a picture of yourself while biking when you are right handed and the camera button is on a certain spot. I don't normally look so weird.


At the top of Country Ridge hill. J needed a water break!


And why is it that I can't ride my bike without getting chain grease on my leg??

Saturday, September 25, 2010

Training plan...

For the upcoming week is as follows...

Monday - 5 miles with 5 x 3 minutes hard. (I'm going with hard for one song, recover one song)
Tuesday - bike 20 miles
Wednesday - 1 mile warm up. 400 fast x 6 w/ 400 jog recovery. 1/2 mile cool down = total 4.5 miles
Thursday - bike 20 miles
Friday - 3 miles EASY
Saturday - 7 miles long run. The plan is twice around the truck stop loop. Will try a Gu at mile 3.7 to experiment.

things are going well. update on my 30 mile bike ride later on.

Wednesday, September 22, 2010

Tuesday, September 21, 2010

dead animals

The run yesterday was GREAT. I had my friend T come with me since she's faster than me so I could pace off her for 1 mile. It was hard but I did it!! I was really proud that I could hold my pace for an entire mile like that. Imagine what I can do when it's cooler!

Today's bike was shorter than I hoped but it's getting dark so fast!!

Road kill count for the night:
3 armadillos
1 turtle
1 rabbit

12 mph winds from the south east.

the first 6 miles were straight south and it was rough but I held on and held a 14.1 mph avg for the first section. and ROCKED it with the tail wind. I felt like I wasn't even trying at 18-19 mph. I topped out at 39.5 mph on the BIG hill (secretly hoping for 40, next time!)

I really enjoyed this ride. I finished with 15.4 mph average which isn't so bad considering the wind and that I wasn't pushing it all the way.

Tomorrow - hill repeats up the "C" hill. hoping for 6. good luck to me!

Sunday, September 19, 2010

Workout plan

A new week and week #3 in my training plan for my half mary. (still need to register for that)

Monday: 4 miles tempo. (since I have no garmin, I will run hard for 1 full song and then relax for 1 song, and do that 3 times.)

Tuesday: 20 mile bike.

Wednesday: 1.2 mile warm up, 6 hill repeats, 1.2 mile cool down.

Thursday: 20 mile bike

Friday: 5 mile run easy (this would be my long run for the week)

Saturday: 44 mile bike OR 3 mile run (haven't decided yet)

Looks pretty good. Now I just need to figure out what TIME I will do all this.

Saturday, September 18, 2010

Sherman 5K Race


Here we are (minus 1) before the race. Like my pink shirt?? It's new. It's also like a mullet. All business in the front and...




All PARTY in the back!!

(I don't know why my face looks really fat in all these pics)

We started and I felt pretty good the first 1.5 miles or so although my heart was racing since I was nervous (don't know why??). I tried to find a girl in front of me and pick them off one by one. It was totally fun! I only got passed by 2 girls or so and a couple guys. And you KNOW I was going to pass those 12 year old girls if it KILLED me.

~~~~~~By the by: it was 84 degrees with 70% humidity, 70 degree dew point with a heat index of 90. Air watch - code ORANGE, which is pushing unsafe air conditions.~~~~~~~

I hit mile 1.5 at the water station beginning to hurt. My breathing was laboring and my heart rate started skyrocketing since I was getting hot. I didn't want to slow my pace but I knew I had more than a mile left (and I'm not that good, yet) so I slowed it down a touch to try and get my breathing back under control. It was not working. I really wanted to walk but I knew I would be mad at myself later. I hit the 4K mark and tried picking up the pace for the last 1K but I just don't have the stamina yet to do it for that long. I started having to breathe every stride and didn't feel like I was getting enough still, so I had to slow it back down a little. I wanted to throw up for the last mile.  I saw the finish line and tried to sprint it to the end, but I didn't have anything left!! I really wanted to puke.  I crossed the line and they IMMEDIATELY wanted to take my chip without me walking a little or something. (note to race director: push it back about 25 yards) I went and got some water and freebie food and downed 2 water bottles in 20 minutes.

Official time: 28:42 (pace 9:14/mi)
6th in age group
163 overall out of 350




Goal for 5K October 30 - sub 28!!

Friday, September 17, 2010

GIVEAWAY!!!!!

YAY for free stuff!!!

Beth over at Shut up and Run is giving away a moisture wicking headband! I am a big, sweaty mess when I run so this would be great for me. So don't sign up, so i have a better chance. mmmm'kay??

All the details are over there so check it out. Or don't. You know, to show that you care about me!

Thursday, September 16, 2010

I ROCK

I just ran 6 miles.

SIX!

Without stopping.

WOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOHOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!!!!!!!!!!!!!!!!!!!!

The cool part?? I stayed in zone 1 and 2 (rate of perceived exertion scale) the entire run. I hit 3 when going up hills but mostly felt like my breathing was EASY. Who knew?? This means that I should be able to run 3.1 miles on Saturday no biggie and faster than today which was a 10:14 pace. 1 hour and 2 minutes. I can't believe I actually did it. I never thought I would get here.

The human body is amazing. Thank you Heavenly Father!

Tuesday, September 14, 2010

Welcome to my world

I'd like you to join me on my 3.75 mile loop. It's not flat. Nothing I run is flat. It's all hills. Everything.
Let's begin,

.15 miles away from my house we turn the corner and BAM, first hill.


Crest #1 and enjoy the downhill and then prep for #2,




Which is much longer and not quite as steep as the first one. Finish up the first mile with another turn and rolling hill and then we are on to the flattest part of the whole run!

Miles 1-2 is a gradual incline with that little dip in the middle.


Weirdly, my favorite part of this loop is mile 2-3 because...well...it has the most challenging hill and I get to run in the grass for some of it?? Maybe because I know I'm coming to the end?




Doesn't look that bad, does it?? Here's a view from the top,



I wish I could photograph how long this hill is. Oh well.

mile 3 is pretty downhill and easy until I turn the last corner and 



Whoops. One more steep one.

4 hills in under 4 miles. Is that why my time sits right around 10min/mile all the time?? I hope so.  

It sure beats running on one of these:


Sunday, September 12, 2010

Plans for the week

Okay, it looks like this humidity is going NOWHERE with highs in the 90's everyday. So, I'm just going to have to suck it up and place water bottles every mile of my runs.

FALL!!! WHERE ARE YOU??????

Monday: 4 miles with 6x1:00 pick up pace in the middle. (I'm thinking of going at 5am)
Tuesday: 4 miles, 4 GP (5am)
Wednesday: crosstrain day. either bike 15 miles or swim for 30 minutes.
Thursday: 6 miles (long run) (9am)
Friday: 3.7 miles EASY (5am)
Saturday: 5K race !!!

total run miles: 20.8

5K on saturday: I would LOVE to run it in 27 minutes. But I'd be happy to be under 30 minutes since that would be a PR for me!!! YAY for PR's!!

Seriously, this weather is KILLING me. (currently 92 degrees and 60% humidity, heat index of 101!!)

The forecast for tomorrow morning at 5am. Do you hear me?? FIVE IN THE MORNING!!!
Temp of 67 with the humidity at 97%!!!!!!!!

I can't win.

Saturday, September 11, 2010

Professional Pics

Here are some pics that the pros got of me on the triathlon on Monday.


I love this one, the photographer started laughing.





good times.

Tuesday, September 7, 2010

Half Mary time

That's right...I have decided (if my hubby lets me) to do a half marathon in November. I have a 9 week training plan and it starts today!!! Here is the plan for this week:

Today: 2.25 mile easy jog/walk (recovery from yesterday)
Wednesday: 4 miles, in mile 3 run hard for 1 minute and recover times 5
Thursday: bike 15 miles to cross train
Friday: 4 miles, then 4 *gentle pickup (GP from here on)
Saturday: 5 miles easy and slow

*Gentle Pickup: this is at the end of your run and you start from walking and slowly increase speed until you are ::almost:: sprinting and hold it for 100 yards. walk to recover and wait until your heart rate goes back down COMPLETELY and do it over again.

I'm excited to get out there and run, run, run!!

Monday, September 6, 2010

Blackland Triathlon Race Report

or "the gang's all here"
or "36 seconds from a medal"
or "being in shape really does help"

Here is the Melissa Ward (minus 2) who participated in this Tri.

From L to R: T. Hart, J. Hart, K. Tenney, ME!, D. Broderick, T. McCabe, D. Broderick

Me and my girl Teresa who got blackmailed in this 2 weeks ago.


Checking out the pool considering my options on the foot first start in 12 ft. of water.


Look! I have leg muscles mom!


My cheerleaders!! (didn't get a pic of hubby and Andy)


Yeah, there where 470 participants waiting in line. Fun, right??


The swim:
I entered the water #53 with a goal of breaking 5 minutes. I was SUPER adrenalized at the beginning and went out WAAAAYYYYY too fast for the first 100, I could feel it (that's the sprinter in me). So I slowed it down and passed 4 or so people. then I came up right next to this guy to pass and he didn't wait at the wall for me!!! he flipped the same time I did and I got caught underwater and that made me MAD! I had to pass him again and the lady he was trying to pass. Passed them and got caught behind this girl who could NOT get out of the pool. I spent about 5-10 seconds waiting for her to climb out. I finally got out and started hustling to T1.

Official swim time: 5:01
Time IF people were not in my way: 4:46 :)
1st out of 18 in AG
38th out of 450 overall

T1:
this jog to my bike was FOREVER long. the 50 meters of the pool and another 100+ yards out of the pool area to my bike. I plopped on the ground, slid my rolled socks on, slid my loosely tied shoes on, $5 walmart sunglasses on, helmet on and buckled, unracked my bike and jogged to the mat. Passed the mat and still had to jog another 20 yards to the mount area. (geez!!) flying mount and we're off!!

Time: 2:13 (second fastest)

Bike:



Holy cow, I must have gone faster in the swim than I meant to since I could NOT catch my breath. My legs were on fire, I just didn't feel prepared for the bike, I guess. I was desperately hoping the wind would stay away for today, but it was not to be, they were 10-20 miles an hour shifting from the east and the south. I tried to keep my pedals spinning and not push on them too much and kill my legs before I was warmed up. It took 5 miles for my breathing to straighten out and legs to settle into the bike. I PASSED people!!! haha!! I didn't pass a single person in the last one so that was super exciting! Of course I got passed like I was standing still by the pro cyclists (how do they DO that??) I'm coming up to the start of the second loop and I hear my family!! I waved with a big smile and then got yelled at by someone behind me who I was blocking (apparently). Whatever - I had people CHEERING for me. It was GREAT! The wind was worse on the second lap and I was SO thirsty but didn't want to waste time to drink or eat. I forced 2 clif bloks and drank some more water. I saw this girl in a purple jersey (number 55) and one in a yellow jersey that I had in my sights on but I just didn't have enough time to catch them. On to the finish and tried a flying dismount - which I DID practice, btw - and almost crashed!! I didn't, though, which was nice!

Official time: 56:25 or 16mph (which was my goal!!!)
time if I didn't almost crash or if there was no wind: 55 minutes (haha)
4th out of 18

T2:
Hopped off the bike and WHOA. Do I even have legs? My legs felt heavy and rubbery - worse than any other time I've done that. I limped and hobbled jogged to rack my bike and dropped my helmet and threw on my race belt w/my number. I tried to hop/jog to the water station at the run exit but it was not happening. Then they guy with the mike started yelling saying, "It's not that bad, Christine, it's not that bad!" So I started jogging again and walked through the water station with some water. a little swig and a dump of the rest on the head, and away I go.

Time: 1:03 (fastest)

Run:
I started not loving the way I was feeling but I decided to push through it and just concentrate on breathing and keeping my legs going. One guy passed me. Dang, he was booking it!! But, look!! I'm catching up to someone!!! Holy cow!! On the RUN! I PASSED SOMEONE!! hahaha!! it took about 1/2 mile and my legs loosened up and started feeling GREAT. I would switch between toe running and hell striking to give the different sets of muscles a break. Mile 1!!! YAY! Walked through the H2O station and dumped one cup on my head and drank half the other one. Picked up the jogging again. I caught up to this guy who was about 50 or so and a 16 year old girl and we ran together for the last 1.5 miles or so, chatted a bit, which was nice. Then the older guy started walking and then saw me still going and decided to stay with me, he called me a runner!!! haha! I passed a couple more guys who were walking! Then I got passed my purple jersey! I must have passed her in T2 since she entered before me. well, she hung out about 50 feet in front of me and with 200 yards left I decided to pass her (since she was in my age group) which I did. And then at the last 10 yards she sprinted in and passed me!! she beat me by like, 3 seconds. LAME.

Run time: 31:34 (10:11 pace)
7th out of 18

Total Time: 1:36
Place: 4th out of 18 in my age group and THIRTY-SIX seconds away from a medal!!!!! AAAHHHHHHHHHHHHH!!!!!!!!!!!!!!

213 out of 470 - That's what you call a middle of the pack racer!!!

I had SO much fun, and dang it!! I've got to STOP getting 4th place!! It's the first person who doesn't get a medal!!!




But you know what I DID get??
a SWEET tan line.



Final thoughts: I had an absolute blast!! I was in much better shape this time and I could tell. I was hashed after the last one and I didn't even take a nap today!! Also, I'm gonna get a medal if it's the last thing I do!

Saturday, September 4, 2010

Game face - CHECK.

That's it!!


I've done all I can. Taper week is over. Tomorrow is a full rest day and then...TRIATHLON DAY.

I picked up my shwag bag today. They gave us snacks!! YAY!



and, I got my bib number. The number they give you is based on swim time since the swim is in a pool and they have to stagger the start and I am number...



Out of 440 participants! That means I don't suck as a swimmer!! woohoo!
(too bad I'll be passed by about 100+ people on the bike)

It's game time.

Friday, September 3, 2010

Thought process of a bike ride

whoa, this gear is too easy.
feeling good up the hill.
wheeeeeeeeee!!!!!!! I love this hill...BUMP...okay, not that part - they really need to fix that bridge.
turn left and GEEZ I'm booking it. Soft pedaling at 25mph - I should train with Lance!
oh. em. gee. what is that STENCH??
Is something biting me? ::scratch::
legs burning a little up this hill, (23mph up that hill?? what?! I am the best cyclist EVER)
I'm thirsty, gotta stop eating sugar, it makes me super thirsty. ::swig of water::
Ok, power it up that hill...JERK! can you come a little closer to me car??
turn around spot and WHAM!! This headwind stinks! 12mph downhill??
skunk roadkill...grreeeeaaaaaattttttt...this is gonna stink.
no stink?? yay! must be the wind.
speaking of wind...
thirsty again, but if I drink, the wind will bring me to a standstill. decisions...
2 miles to go - the wind is killing my quads!
turn right, whew! that wind was brutal!
what a wussy dog. think it's gonna catch up to me? HA!
ok, that's a bigger dog...good, behind a fence. I'm safe.
Last big hill in the granny gear.
and done for the day.

last bike ride of the taper. 15.3 mph with killer wind. could have been worse. could have been 100 degrees! Time for a burger!

Thursday, September 2, 2010

Photo Op

Say hello to GHOST.


Oh, hello! The pavement is calling?? On my way!



I'm ready for race day! Bring on the swim!



Think this bike will make it 15 miles??



Half marathon training, here I come...



Wednesday, September 1, 2010

1 year ago

I wrote this:

"Monday and tuesday I did my couch to 5K running. I am on week four. (week four is jog 1/4 mile, walk 1/8 mile a couple of times)

When I run, I feel like I want to die.

It hurts SO BAD. It is so strange that I can swim for a long time and while my muscles hurt and I get tired, I can do it. Same with biking.

When I run, my body is fighting me to continue to do what I am asking of it. My stomach goes into knots that make me want to puke. I get cramps in my side and shoulder. I can't breathe at all and feel like I'm suffocating. (although that could be the humidity.) My legs feel okay, actually.

If it hurts so bad then why am I doing it? I suppose I like torture. (kidding) This is one of the biggest challenges (physically) that I've faced. And I am certainly the type to look a challenge in the eye and say, "You can't beat me." and when someone tells me that I can't do something then I usually think to myself, I will prove you wrong.
I also really like the way runner's legs look and I want them.

I can do this.
I can do this.
I will do this.

wish me luck."


Now I can run for 5 miles without stopping. I've done it 3 times in the last 3 weeks INCLUDING hills so I know that's not a fluke. I'm not fast yet, but give me time..oh, just give me time...

Pacing

So, I have no idea how you guys are when you work out in the humidity, but I struggle with my breathing which makes my legs feel like cement blocks. (this morning was 80 degrees at 83% humidity - I looked it up) I started thinking it was all in my head until I read this:

"The final, and most critical, body defense to overheating is evaporation. The evaporation of sweat from the surface of your body, the changing of a liquid to a gas, cools your skin. It is important to note that it is not sweat, per se, that cools your body; rather it is the evaporation of sweat from your skin that cools the body.
The relative humidity of the air surrounding your body is the most important factor that determines the effectiveness of evaporative cooling. When the surrounding air contains high amounts of humidity, or water, the ability of the air to take on more liquid from your body is diminished or completely eliminated. Recall it is not the actual sweat that is cooling, it is the evaporative process. " - article from Active.com


So this morning when I headed out at 6:10am and it was ALREADY suffocatingly humid and sticky and warm edging on the side of hot. I stick pretty steady at a 10 or 10:30 minute mile (don't hate, come on) but since I was only going 2 miles, I wanted to see what I could hold my pace at. (a little difficult since I don't have a garmin - YET) Well this morning was NOT the morning for that. YIKES. I really struggled and started feeling like I had asthma since I could only take in about a half a breathe. But I finished my 2.1 miles in 19:30 giving me a 9:17 minute mile. Which i held for 2 miles. Boo-YAH. Even with the crappy weather conditions.

This 2 mile run was harder than my 5 miler last week because of the weather. Here's hoping there is ZERO humidity on race day or I am going to suck it.

Good news, since my knees have been hurting me and I've been entertaining the idea of a half marathon, I just got some new running shoes! YAY! They should be arriving in the next day or two and then I will give you some drool worthy pics. Had to order online to save a BUNDLE of cash, they retail for $99. My wallet is screaming just thinking about it.