Monday, October 30, 2006
"Yes, sure, no problem! See ya Monday!"
Fast forward to 7:00 a.m. Monday morning. I come in from my interval workout at the track and wake up the boys. Bo asks if I will take him to school this morning and let Dad take Briar. "Sure" I tell him, and I proceed to let J.T. know he's got Briar, and I've got Bo. So J.T. and Briar get off to school, and Bo and I are ready to leave when the panic alarm goes off in my head.
BEEP! BEEP! BEEP! BEEP! BEEP! Halloween Treats...Bo's Halloween Treats...Remember???!!!
"OMG - The Halloween treats! And the bucket!! Where is the bucket?!? The attick, I hope! Oh my...I should already be at work..."
I immediately start thinking we're going to have to drive all the way across town to Wal-Mart. But then I remember that I bought 3 bags of Halloween candy yesterday. I decide that I can use the candy we have to put together 8 treat bags with Zip-Lock bags. But the bucket...that's a different story. I didn't want to mess with getting up in the attick last year, so I just bought 2 buckets at Wal-Mart for $0.96 and threw them away afterwards. But I thought I had one up in the attick, and while I hate going up there, it would be faster than going all the way to Wal-Mart. So I climb up in the attick and find the bucket...along with all the other Halloween decorations that Bo has been asking about for 2 weeks:
"Mommy, when are we going to decorate our house for Halloween?"
I stand there and look at the fiber optic pumkin, the light-up scarecrow, the pumpkin night light, the strobe light skull, and the other light up pumpkin. I almost grabbed the bucket and ran back down, after all, Halloween is tomorrow, but I couldn't. So I gathered all of it up and made two trips down from the attick. I resigned to the fact that I would be late for work today, and Bo and I decorated our house for Halloween. No, it wasn't as elaborate as usual with the fake spiderwebs and spiders and spooky music, but it was enough to make him happy. And it didn't make me all THAT late to work anyways. When we finished, we put his treats in his bucket and got off to preschool. He walked in proud of his little Halloween treats and telling them about his decorations. And I got back in my car and pulled out with my heart still pounding at the thought that I almost took him to preschool without him having his treats. I guess it wouldn't have been the end of the world if he didn't have them, but I was sure glad that I somehow pulled that one off, even if it was just barely.
On a marthon training note - Week 10's long run was suppose to be 15 miles, but I have switched Weeks 10 and 11 long runs in anticipation of doing the Team Nashville Half Marathon next Saturday Nov 4th. So the 20 miles for Week 11 was done Saturday at 4:10 p.m. I had intended to it at 6:00 a.m., but the thought of being out running when the kids woke up talked me out of it. So I enjoyed my morning with them, and set out a little after four o'clock. The problem with this decision was that it really does a number on my mental aspect when I take off running during the midday sun, and watch it go down, and continue to run another hour into the darkness. So the first 14 miles went great, with the following splits (target pace was 9:30 - 9:45): 9:25, 9:25, 9:14, 9:31, 9:27, 9:34, 9:36, 9:35, 9:50, 9:42, 10:02, 9:52, 9:39, 9:47. But it then got dark and all I could think about was getting home and getting this over with....wondering what J.T. and the boys were doing at home...wondering if the UT game had already started. And it got cold, too. And the last 6 miles came in like this: 10:07, 10:01, 10:01, 10:04, 10:24, and 9:59. I finished the 20 mile run in 3:15:25, a 9:46/mi pace. Avg HR:155, Max HR:175. I'm not very happy with that, as I think if I had stayed focused and positive I could have easily gotten that pace down in the 9:30's. But I guess any completed 20 miler is a good 20 miler for now.
I took Sunday off, and picked back up this morning (Monday) with intervals. FIRST said I was to do 1k,2k,1k,1k w/400m RI. Target pace for the 1k was 4:25, and I have no idea what the target for the 2k was. Here's the results:
1 mile warmup:10:25
1 mile cooldown: 9:16
Off pace, as you can see. I could still feel the 20 miles in my legs during each interval, as it had only been 36 hours from when I finished the long run. But it's in the books, and we are on Week 11 of 16, now. Hopefully a good night's sleep tonight will have me rested and recovered by tomorrow.
Friday, October 27, 2006
Thursday, October 26, 2006
Cooldown mile: 9:45
I guess you can kindof tell that I was running against the wind on numbers 1,4, and 5...and with the wind on 2,3,and 6. All of them hurt. I guess nothing good comes easy though.
Wednesday morning I loaded up my bike and packed bag before leaving for work, intending on riding the Brinkley Hill route again. So on my lunch break I got my bike out and got it ready, and went to change clothes only to find I had packed everything but my shorts. Great. No way I'm riding Brinkley Hill in my khakis. So the only other option was the CTS Time Trial DVD at 7:00 p.m. that night. And it kicked my butt like it does every. single. time. Whew.
And on the plan for Thursday was a 10 mile tempo run at PMP (Planned Marathon Pace) which is 9:00 min/mile. The real goal for Vegas is to break 4 hours which would be about 9:09 per mile, but I am trying to keep my goal marathon pace at 9 min even just to give me a little room. This run had to be done at 5:30 a.m. or not at all, because there is not enough time on the lunch break for a 10 mile run, and Grey's Anatomy comes on tonight (the one and only TV show I watch). I just started watching GA this season, mainly to try and find an excuse for me to sit down and relax for atleast an hour. I am a busy body who sees no sense in wasting precious, otherwise productive time on ficticious television shows - or lame reality shows for that matter. When I watch tv it is normally for 1 of 3 reasons: 1)To catch the news, 2)To catch the latest ESPN scores and clips, or 3)To learn something, i.e., a documentary or something of intellectual value. BUT - I have made an exception for Grey. This is part of my "in my next 30 years..." resolution. It took me a couple of episodes to decide I could watch it, but I think I'm almost hooked. So every Thursday night I get all my housework done before 8 p.m., change into something comfy, pour a glass of wine and relax while watching GA. Although I do make a rare exception sometimes and fold laundry while watching it if my laundry room is stacked to ceiling. Whoa - I got way off subject there - back to the tempo run. So I forced myself out of bed at 5 a.m., got dressed and brushed my teeth, ate a chocolate GU with caffeine (it was good too!!) and set out down the highway. My first couple of miles were around 9:30, which was the plan. I didn't want to start out too fast that early in the morning. Plus, I was a little worried about my legs because they were still a little fatigued from the cycling last night. But they held up fine...I slowly picked up the pace from there on out, and ended up with 10 miles in 1:30:22 - a 9:02 pace - that's close enough to make me happy!! I did a lot of praying while running this morning - my uncle was having surgery to remove cancer from his throat this morning, my good friend Mary Beth's sister has just been diagnosed with a brain tumor, and one of my long time best friend's mother is going through chemotherapy now after having cancer removed from her colon. And another friend at church is going through a rough battle with cancer. It is scary. So I spent lots of miles praying for these folks instead of focusing on any petty fatigue I might have been feeling. My average HR was 162 and max HR was 183.
Monday, October 23, 2006
When I say "Putting a twist on cross training", I'm not talking about hopping on the eliptical or playing some raquetball. I am still giddy about what I did Saturday morning. I have been keeping an eye on the South Cumberland State Recreation Area website because I had heard from a coworker that the park rangers there have some awesome activities on the weekends. This Saturday's activity was rock climbing, so I planned to take Briar and Bo to this while J.T. went to the Alabama vs. Tennessee game. I really didn't know anything about it, but my coworker had told me that most activities were suited for adults and kids alike. So at 8:00 a.m. we set out to "The Stone Door" to check it out. When we got there, we were the only ones to show up so far, and the park ranger - Ranger Angelo - introduced himself and took us out to an awesome overlook. The trees were beautiful and it was a beautiful day. Ofcourse, I had forgotten my camera, but he had one and took a few pics of me and the boys (he should be sending them this way soon, and I'll post them - I can't wait!). So then he takes us down through the Stone Door and gives us the history of it, and we arrive at the climbing site.
yes - 180 foot - high cliff I was scared to say the least.
I'm sitting there watching them secure the ropes and all thinking,
"Oh dear. This like, the real deal."
It was certainly not for the faint of heart. So Angelo sends his buddy Michael down first, and then it's Briar's turn. He was very nervous trying to get back off the ledge, but with Angelo's assurance, he closed his eyes and got started. A lady on a rock across the way a little bit took his picture as he was going down, and she should be sending it to me soon. It was an awesome pic! I was so proud of him....he made it all the way down the 180 feet with no problem. Then it was my turn, and I was like a scared little puppy dog trying to back off that ledge. I ended up having to get down on my hands and knees and stuff - it was quite hilarious to the spectators I'm sure. But once I got going, it was exhilirating. I made it to the bottom, and then came back up for another go at it. We were there all day long, and I was glad that I had brought peanut butter and jelly sandwiches and drinks for the boys. I just can't tell you how much fun we had! It was a beautiful day, we were learning to do new, awesome, exciting things, and we were out in God's beautiful creation having fun. And you wanna what else was great about it? It was FREE!!! Totally. I was thinking "Man, we pay lots of money for things like Disney World, amusement parks, etc., but none of that compares to this - and this doesn't cost a dime!" I am completely sold on it. I already can't wait to go back. The next time, instead of being so scared the whole time, though, I think I'll pay closer attention to how everything is hooked up and try to educated myself a little on the sport. Pictures should be coming soon - so check back.
Now, on to my 20 mile run scheduled for Sunday. The Mach Tenn Running Club supported a 20 mile run Sunday, so it worked out great for me. The only people to show, though, was myself, Leslie and Dutch (her dog), and Joe(a fast as lightning guy who lives in Manchester). Dutch isn't good for much more than 8 miles, and Joe had done a century the day before, so they both ran 4 miles out with me then turned to go back. I kept on going, planning to slow the pace a little once they were gone. We had been doing around 9 min miles and my pace was suppose to be 9:30 - 9:45. At some point, though, I slowed it a little too much according my my splits on the Garmin. It turned out to be pretty weather even though the forecast had called for rain. Joe hopped on his bike after getting back to the starting point, and caught back up with me around mile 11. We chatted, and it really helped the miles to go by. I felt good pretty much the entire way. I was upbeat and happy to be running even though I had been cursing my running shoes earlier when putting them on. I think it's just amazing how sometimes you don't want to run or workout, but once you get going, it feels great and you are so thankful that you made it out the door. Anyways, around mile 16 the route came back into town so Joe took off back home. I made a loop through town to finish off the 20 miles and felt strong the entire time. Here are the numbers:
Mile 6:11:04 (Stopped to drink some water and Gu that Joe had set out)
Mile 12:10:39 (More water and Gu)
Total Time: 3:14:57
Average Pace: 9:45
Average Heart Rate: 157 bmp
Max Heart Rate:174 bmp
Total Calories burned: 2699
I'm thinking maybe I didn't push hard enough from mile 8 to mile 14. And I'm not sure about my average heart rate either. Is 157 about right? I'm thinking it may be a little too low, especially since I just barely hit my target for average pace.
After the run, I had an ice bath and started getting ready for Briar's baseball game. And after the game, we had his birthday party at the rec center.
Thursday, October 19, 2006
So all this leads me to another question - Am I the only one doing this thing?!?!?! Good grief, there's tons of people talking about Chicago. There's always a few coming to Nashville for CMM. Michele is already signed up for Memphis. David's doing Huntsville; Lance is doing Dallas...what's the deal? It's Vegas, Baby! C'mon!! I LOVE some Black Jack. Maybe I'll go Google "Las Vegas Marathon" and see if I can find anyone else.
Here's what's been going on in Week 9. Tuesday - speedwork. This was crazy. I went to the track on my lunchbreak, and students started coming out on the track right after my warmup.
So I asked the P.E. teacher if I needed to leave and he said "Oh no...just push them aside if they get in your way." So I said "Cool, thanks!" And started my intervals (I opted to run around the poor kids instead of pushing them aside though). Here's the numbers:
1 mile warmup 9:49
1mile Int 7:27
400 walk 4:43
2 mile Int 16:05
800 walk 9:17
800 Int 3:37
400 walk 4:28
800 Int 3:36
Cooldown: walk to the car
I didn't get to run a cooldown mile, because near the end of the 2 mile interval tons of kids started coming to the track. It didn't take long to figure out they were having some festivities, including a powder puff football game. There were students up in the pressbox on the loud speaker and everything, but I wasn't going to cut it short at that point. They all looked at me like I was idiot during the last two 800m intervals, so when the last one was finished, I grabbed my jacket and headed to the car!! I was never so glad to be off the track in my life!
Wednesday I had a great bike ride with Coworker Jack. He took me up "Brinkley Hill", which happens to be, as he pointed out, the same "ridiculous hill" that was included in my 13 mile run of Week 1. I'm not sure which was worse, biking up it, or running up it. We rode a total of 17.5 miles in 1:01:00. I did a few (not many) lunges when I got home, and some pushups and crunches since I haven't been hitting the weights lately. I've gotta get back to the gym!
Then this morning I forced myself out of bed at 5:30 a.m. for the tempo run. You just would not believe the things that my lazy streak tried to convince me of to get me to go back to bed. But thankfully I didn't, and it's a good thing, because I'd have been running in the rain had I put it off until lunch today. The run was supposed to be 6 miles (1 easy, 4 @8:06/mile, 1 easy). I don't remember the exact splits, and don't have my Garmin handy, but it was something like10:15, 8:30,8:22,8:20,8:29, 9:56. Something like that. Not on pace, but I'll take it. The tempo run is ALWAYS the hardest for me. Especially when it's early and dark outside.
Wednesday, October 18, 2006
And Michele, Tracy, Sage, and Mary Beth got me the cool new Triks Biking Skirt!!! I'll be biking in style in now!
There are more pics of all the people, but I haven't gotten them from Holly yet. I'll post more later.
Tuesday, October 17, 2006
The iPod is actually Briar’s, but I manage to borrow it every now and then. I listened to the Pheddipidations podcast and enjoyed hearing Steve Runner during his cool World Wide Half Marathon. Then I listened to the newest GYGO podcast and totally cracked up about Wil giving the Kahuna a hard time about him not mowing his own lawn – haha!! And then I listened to the TriTalk podcast, a very informative one that is fairly technical but has GREAT information. As I got down to the last 4 miles, though, I had to have some music. I switched off of the podcast and listened to some of Briar’s motivating tunes. I completed the 18 miles with an average pace of , though, and was supposed have been down around according to FIRST. My knee ached for a good bit of the way, but it didn’t ever get unbearable. And ofcourse I wore too many clothes and had to stop and shed my fleece jacket, gloves, and ear warmers at mile 14. And those last 4 miles were pretty painful, but I did manage to finish fairly strong. This run was not nearly as good as my last 20 miler, so I was a little disappointed, but atleast it’s in the books.
I did nothing Sunday because my legs and especially my knee did not feel up to it. Then I did nothing Monday (yesterday) either. It was Briar’s birthday – 10 years old – and we did all kinds of celebrating for him, including taking him to his favorite restaurant – Demos’s – for dinner. His big present was a new basketball goal, since he shot the one he’s got out with his BB gun a couple years ago....yeah, I sorta refused to buy another one for a long time.
Thursday, October 12, 2006
- Winston Churchill
Well, it’s been a while since I’ve posted. I turned 30 last Friday, and J.T. and the boys took me out to eat and also surprised me with a large gift certificate to the bike shop where I’ve been wanting to purchase a new MOUNTAIN BIKE!!!!! Briar also made me the sweetest card ever, and that would have been plenty. I am not disappointed at all to turn 30. I love it, as a matter of fact. I've been waiting to turn 30 for like, 30 years!!!! But I'll post more on that later.
My plans were to drive to
~I am going all alone, will I see anyone I know? Meet anyone?~
~How big are these hills going to be?~
So basically, I was being a big scaredy cat. I was reverting back to that old Lana, the one who stays in her comfort zone, and inches out very slowly and carefully. The old Lana, who is terrified of failure and doesn’t try anything if she’s not sure she can handle it. The old Lana, who must appear as though she has it all together, at all costs. The “Delta Crash” caused her to surface, and she started taking charge.
I got up, got dressed and took off to
There was a ton of people at the first rest stop; I ate a package of Fig Newtons (mmmmm! I love Fig Newtons!!), stood around a while, and then took off with a group who was leaving. This was a fun little stretch, as there were about 8 or 10 bikes all in a line, drafting off each other. I didn’t really notice, but evidently there was a pretty significant headwind most of the day. There was another challenging climb before the next rest stop, but I made it with no problem. I came upon the next rest stop at mile 25. I thought to myself that I really didn’t need to stop, but I pulled in anyways, since everyone else was, and just stretched out my legs for a minute. I soon saw a man and woman ride by the rest stop and keep going, so I took off to ride with them. I stayed with them for about the next 10 miles as I lusted over her pretty blue Cervelo tri bike. And I wondered what kind of gears she had on that thing, and if she made it up
I stayed too long at the mile 40 rest stop, probably…just sitting around knowing I had to make a decision about whether I was going to do 62 or 100 miles. Around mile 30 I had really gotten comfortable back in the saddle and had been singing the Rodney Atkins song that certainly was inspired by the Winston Churchill quote above:
And I thought of myself riding through hell, scared and embarrassed from last weekend’s crash, and fighting with the Old Lana who wants to keep me in my comfort zone. So I kept going, didn’t slow down, I was scared but didn’t show it, and I rode right out of it. It was at that point that I had pretty much decided that I would be doing the 100. I figured that this day needed to be monumental. I had just turned 30, I was riding with a monkey, or should I say, “Old Lana”, on my back, and today did not need to be a day of settling for less. So I got up from the sidewalk, stretched my legs, picked up my bike and took off saying silently to myself “I’m going 100.”
“…If you're going through hell…Keep on going, Don't slow down…If you're scared, don't show itYou might get outBefore the devil even knows you're there…”
I rode along by myself paying close attention to the route markings – I did NOT want to get lost – and became excited about being bold, strong, and brave. I rode with a pack of riders who really seemed to know what they were doing, and rode straight through the turnoff, staying on the 100 mile route – no turning back now! I lost the pack on one of the hills, and then I came upon a guys from
This rest stop was themed “Gilligan’s
They kept my mind off of my aching shoulders and my numb left hand quite well. They were all upbeat and funny, cracking jokes, just cruising along. And one of the guys was wearing a blue jersey with rainbow strips on it, which meant he was the MASTERS WORLD TIME TRIAL CHAMPION – Mike Olheiser! They explained that to me while we were riding, but I don’t it really sunk in until I got home. During the last 10 miles, all I could think of was:
“Surely we’re almost there…”
(checking the “Dist” on my bike computer)
“Damn. We’ve only been a half mile since the last time I checked. I thought surely it had been 2 miles.”
(repeat that over and over)
But we finally made it in, and I was ecstatic to see the
I'll end this post with another Churchill quote:
“Mountaintops inspire leaders but valleys mature them.”- Winston Churchill
Thursday, October 05, 2006
Some good news:
- Briar went 2 for 2 with a walk in his fall baseball game Sunday (YES!!)
- We went to Fall Creek Falls immediately after the game and spent a fun 2 nights in the state park. We fished, hiked, cooked over a fire, played baseball, etc. Lots of fun.
- I completed my 8 mile tempo run Monday on the trails
- I did my intervals yesterday on the track, was right around the target on all of them, and my knee felt much better
- I will make another attempt at a group ride Saturday. The Leaves of Lincoln has a 62 mile and a century option. I think I'll do the 62.
- I will turn 30 years old tomorrow!!!!
Some bad news:
- My knee was hurt worse in the crash than I had thought. I have some internal bruising and inflamation. It was very painful to run Monday. The trails were hilly, and the down hills were excrutiating on my knee.
- Since Tuesday was a busy day of getting back from Fall Creek Falls, getting unpacked, etc., I did not get in any cross training.
- I have yet to get back on my bike since the crash (but plan to do so this afternoon).
There's more good than bad, so that's cool. Tomorrow's long run is only 13 miles, but it's gotta be done at a 9:15 pace. Sounds like fun!