Rodes City Run - NEW PR!!!

I went to the race yesterday fully expecting to merely mosey along and survive, since my training has been less than slacking lately (the 15 miles I was supposed to get in last weekend turned into 7 since the area around Red River Gorge is nothing but hills - and very steep inclines at that). I got the new Garmin Forerunner 405cx however, and was able to wear it for the first time during the race. I planned to run with 4:1 intervals, but apparently I didn't set the watch up correctly (damn you, technology!) and never got the reminder "beep" to take my walk break. Not that I really NEED a reminder, I mean, I've been doing it this long without one. So when I looked down at my watch and saw that I had ran longer than four minutes I thought to myself "Well, I'll just do 6:1 and see how that feels." So, six minutes came and went and, much like Forest Gump, "I kept running and running...."

Between miles one and two there is a slight hill that goes on for a while. Now, if you've read any of my prior blogs you know that I despise hills. No, really - despise. So, when I found myself setting small goals to try and get up it without stopping (Okay, I'm going to run to THAT sign there. Okay, now I'm going to run to THAT telephone pole), I was confident that I could run the whole stretch, and felt mighty proud of myself when I did.

Having defeated this hill and feeling rather accomplished, I decided that a flat surface was no time to take a walk break, so I kept going. And when I came upon the first water stop, I willed my body to keep running forward (granted, I had my fuel belt with me since an additional 10 mile training run was planned for after the race - and I drank from that.) I was surprised at how good I felt, and that I was able to run this distance without the interval walk breaks - I haven't NOT done planned walk breaks during a run for about two years.

At 3.1 miles in I checked the Garmin and saw that I was 31:40 into the run. Shortly after this I saw a co-worker of mine who was standing on the side of the road cheering for her son who was also running the race. I ran by, saying a quick hello and giving her a high five, and continued on down the road. The excitement of having a personal "fan" there to keep me going must have been a little much for me though, because I could feel my heart rate increase and started to feel that I was overdoing it. I slowed my pace a bit, took some deeper breaths, and kept going. Shortly after I opened up the GU I had been carrying in my hand - I prefer to ingest hand-held GU since the heat from my hand warms it up and makes it more liquid-like and less thick - I got a little choked up and was forced to take a walk break, and another water break, for a minute. (Note to self: It's probably a good idea to WALK while eating during a race so that the Heimlich maneuver is not a part of your racing equation).

The break did me good, because when I started running again it was almost like starting with fresh legs (the reason I like the interval runs in the first place). I was going at a pretty good clip when ahead came another slight hill - which I am proud to say I ran up without incident. At some point I do remember having to take another one-minute break between 4-5 miles, but luckily this didn't hamper my overall race.

After passing the 5 mile marker it felt good to know I was in the home stretch. Mentally, I kept focusing on running one block at a time. I wanted to take a walk break so badly, but I had looked down at my watch and saw that I had between 11-12 minutes to run the last 1.2 miles for a PR. If I walked now, that might not happen and I would be kicking myself for having taken that break (I had been keeping a 10:30 minute pace, but didn't want to take any chances). I kept going and before I knew it, I had rounded the last corner to see the finish line a short distance ahead. I told myself that I was making good time, and wasn't going to look down at the watch to check my time - I would just do my best and hope for a PR. Someone apparently kept moving the finish line further and further away though, because I found myself running with no end in sight. When I was finally able to see the mats on the ground, I did look down at the Garmin and saw that I had almost one minute exactly to finish with a PR. I kicked it up a notch and sprinted that last little bit. I thought I was going to throw up. I felt that I had pushed myself during this race already, and to have to crank it up even more during these last yards was tough. I passed the finishing mat and hit "stop" on the watch. Unofficially I came in at just 3 second faster than my prior year PR (later, at home, I would find that I actually finished a full MINUTE and FOUR SECOND faster than my best time - I had remembered the time from 2010 incorrectly. Oops.)

So, a new year, a new race season and a new PR - not a bad way to start off 2011. The Papa Johns 10-miler is just a few weeks away, and if I crank up the training now, I'm pretty confident I can break my own record on that race as well. Not to get too confident in myself, but the last few years has shown that I'm getting stronger and faster in my races. Must be something in the water....

Case of the blahs...

Got a huge case of non-motivation mixed with some depression that isn't doing a thing for my training right now. Even missed the Anthem 5k - the first of a series of three races that I've done every year for the past 7 years. Had a recent break up after 3 1/2 years and I'm struggling at the moment. I know getting out there and being active would help, but I just can't find the motivation to do it. Funny - this is the exact same advice I give to my patient's on an almost daily basis, yet I can't make myself do it. Have a girls-weekend coming up though, and a 15 miler planned in that time period that I HAVE to get in so that I can survive the Flying Pig Marathon - I NEVER want a repeat of Memphis again! One thing that I do think will definitely help, is the new Garmin 405 that I have coming in the mail tomorrow. I always love trying out these new gadgets, and just having that watch alone will be enough to get me up and running in the next few days. I just hope the novelty sticks. I need whatever help I can to get myself up out of this chair, and out of the house.

Results!

Shelbyville Tri Series reults are IN!!!!! Didn't do as bad as I thought - see results to the right ------->

Shelbyville Tri Series #2

Just completed my first tri of the year, and boy has my lack of training been showing on this one. The course was run/bike/swim due to the weather. Felt like sub-freezing temperatures this morning, and that bone cutting wind didn't help.

There looked to be about 50 or so participants this year, and less than a half mile into the race I was bringing up the rear with about 4-5 people behind me. That 10 mile run yesterday did nothing for me, as my legs grew tired very quickly, and with a few rolling hills that hampered me even more I was bound for a slow race. I had eated a Cliff Bar and some Muscle Milk in the car on the way to the race, but they didn't help more poor aching legs. I was able to run most of it though, and encouraged others, as they encouraged me, that we were all doing a "great job." I grabbed a GU about 30 minutes in while making my way to the first transition. I'm sure it didn't hurt to have this on the "ride from hell" that I was about to experience. I came into T1 and looked down at my watch - an unofficial 33:40.

The transition went smoothly, as I was already dressed appropriately and only had to switch out shoes, put on my helmet and sunglasses and mount my bike. I had the luxury of chatting for a few minutes with a guy that I know from one of the local running groups - it was nice to see a friendly face and hear some words of encouragement. After I got on the bike I headed out to do the two-loop course, which had changed from last year. Last years course had a number of rolling hills, and this one was mostly flat. However, one turn to the right onto the highway and it was nothing by headwind for 1.5 - 2 miles - brutal! Not only that, but it started to sprinkle to boot, and it didn't help that some folks who had already finished their first loop were now passing by me with seemingly effortless speed. I had been messing with my gears to try and find the easiest one to get me through this wind tunnel, and ended up almost losing my chain. I got off my bike once, thought that I had the situation under control, and then got off again shortly after just certain that the chain had finally come off. Luckily, a fella directing traffic was able to look at it for me and got it taken care of. Off I went to finish the first lap, and then the second. Since I already knew what I was in for, I'm pretty certain I had a negative split time, and with no trouble with my chain this time around, I came in to T2 at just past 55 minutes (the total finishing time of the overall winner - kinda puts thing into perspective!).

T2 took a little longer as I had to strip many layers of clothing, don my swim cap, and run a few yards to the indoor pool. Once inside the building, I crossed the mat, jumped into the warm water, put on the goggles, and I was off. About 100 yards in I could feel my arms getting tired. I noticed though that about half-way through I started getting into a groove and felt great. I heard some Landsharks cheering my name, and another friend took pictures when I'd come up at the end of the lanes. It was great to know that so many people were there supporting me - most of whom had already finished the race.

I touched the wall in an unoffical 1:48:50, which is 2 minutes slower than my best time on this length of a race. I think I finished the swim in 11 minutes or so. Results will be out in the next few days, so I will know then what my actual times are.

Oldham Co. in Sept. 2009 was my first triathlon. However, Shelbyville is the series I did last year where I met some of the tri-friends that have been with me since. Over the past few months I've met even more people from the Landsharks socials and other events and have been fortunate enough to build some friendships with some of them. I absolutely love this sport - it's so great to be around like-minded people who are so supportive of you, no matter if you finish first, or dead last. I feel so fortunate to have the opportunity to do something that I love, and to be around people who can relate to every emotional, physical, and spiritual moment that comes with competing in triathlons.

Flying Pig Training Begins

Just got in from a 10.4 mile run that was supposed to be 12, but Alicia had to get back in time to get ready for work so we had to cut it a little short. Was a little tired towards the end, and knees started aching (still do, sorta), but I had to keep moving on and telling myself, "You just did a half-marathon 3 weeks ago! You can DO this!"

Still averaging about a 11:30 - 12 min. pace, but I've always been slow and, although I wouldn't mind being a faster runner, if slow is what it takes to finish the race, then so be it. I am planning on getting a HR monitor so I can see just exactly if I am working at my highest capacity or not. If not, it sure feels like it, but it will be interesting to find out just the same. I think I'm becoming a tri/technology geek - I should be receiving my tax return in a week or so, and I'm already scoping out a Garmin, a watch that keeps track of swim laps, and some aero-bars for the bike. Being the anal person that I am, I'm definitely feeling that the purchase will be worth it since I will now be able to keep track of EXACT statistics (mileage/laps, calories, HR, elevation, etc.) Plus, the aero-bars are a must for my half-ironman in September. I'm excited!

Tomorrow is my first tri of the year - the Shelbyville Race Series #2, which I did last year for the first time. I'm really looking forward to this one - gonna be a bit chilly, but I'm definitely ready to jump back in there and get my feet wet (literally). Also, there are going to be a lot of Landsharks competing, and it will be nice to meet up with friends, and hopefully meet some new folks, too.

For now, I'm off and running again - this time to VO2 Multisport (tri store) to learn how to change a flat tire. Again, practical and needed workshop, but also an opportunity to talk to and meet more people......

I'm Back!

Sitting here relaxing on the couch after a great 6-mile training trail run this morning. I'm trying to get more active/involved in training sessions and other social events with the Louisville Lansharks - a local triathlon training club that I joined last year, but didn't really do much with. There were about 10 of us out there this morning, and it took a little while to get warmed up and in the swing of things, but after it was all said and done I felt great (as usual) and keep meeting more and more new people each time I go out.

I also started doing some weights/strength training. First day was Thursday (just 3 days ago), but have done two sets so far and am planning on borrowing P90X from a co-worker and plan on starting that this week. Here's hoping I can maintain over the next 3 months, and will hopefully see results both with my body as far as physical appearance, and with my strength, endurance, and cardio for runs/tris.

I've also signed up for back to back races this spring. I'm going to be doing the Derby half marathon on the last Saturday in April, and the Cincinnati Flying Pig the next day. The Derby race changed their course this year and it's mostly flat, so I figured - why not??? More bling, and more races to add to this years already insane schedule!

Miami Half Marathon

Just got in from Miami about 1:00 a.m. this morning and it was a great vacation/running trip. Spent the first few days on the beach, catching a Miami Heat game (beat the Pistons by 1 point), and soaking up the sun before our marathon (Shane and Alicia) and my half. I haven't done much of anything in terms of training since the Memphis Marathon and - let's face it, I didn't do much preparation for that one either. But my head was in a better place for this race, and I feel my confidence and fitness is at least to the point where I can run a half and feel pretty good with little training.

The morning started off kind of chilly - 54 degrees at the start - and was one of the earliest races I've been in with the gun going off at 6:15 a.m. This of course being due to the Miami weather, and the fact that it was a warm and humid 75 degrees by 11:00 a.m. that day. Alicia and I quickly got separated from Shane since he's a bit faster, and we ended up trying out a new interval of 4:1 rather than our usual 6:1. This felt pretty good throughout the race, and I never really felt that I got tired, or that I was looking at my watch numerous times counting down the minutes to the next walk break.

I filled up on Muscle Milk and Gatorade pre-race, and had to make my first pit stop two miles in. Much like the New Orleans half marathon just 11 months prior, this race felt like it went by quickly. Before I knew it we were running up Ocean Drive and hitting the 5 mile mark. At 6 miles, another potty break called and we lost 3-4 minutes due to some slow urinators.

I continued to feel good throughout, and Alicia and I even managed to run up the small inclines as we entered onto numerous bridges throughout the race - this is a good thing for the both of us as we tend to lose it during the hills and end up walking at least some of it. At mile 9 or so my thighs could feel the burn and it was only then that I really started to feel the effects of the prior miles.

Alicia and I had planned on splitting up at the marathon/half split-off, but after a short walk break I wasn't quite ready to pick it up again, and Alicia took off at the 11.5-12 mile mark. I continued with the 4:1 intervals, and sprinted to the finish line the last 100 feet or so to make it a solid 2:48:00 race - a measley 12:50 min. mile. Not my best attempt, but certainly not my worst either.

I've been talking to some folks about getting involved in some kind of structured workout plan. I'm looking into P90X at this point, and am hoping that with some determination and guidance I can pull off getting more toned, adding strength and endurance, and helping out my cardio for the upcoming races this year. 2010 was a great year as far as quantity and, I do have to admit, Rev3 Knoxville and the San Francisco Marathon were two races that I truly felt I trained hard for and ended up being fantastic events for me. In 2011 however, I will have the Half-Rev in September, and need to make sure I'm in tip-top shape come race time. With that said, here's to getting back on the treadmill/bike trainer/swimming pool and hopefully another PR in the upcoming Shelbyville Tri Series and Triple Crown races.....