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June 24, 2005
Friday Long Run
Since Audrey and I are attending an all day triathlon clinic tomorrow (and the rest of my weekend is already planned), I had to get in my long run after work today. I headed to Burke Lake Park again to run the 5-mile loop. It was warm but not as bad as a couple weeks ago, and the trees provided protection from the heat too. The goal for my planned 16 miler was to finish stronger than I started - specifically, start slow, get used to the heat, and try for near marathon pace at the end if I felt okay. It took a while for my breathing to feel comfortable because it was warm and carrying my new Amphipod four water bottle carrier (32 oz) felt cumbersome on my waist at first. I usually carry a 70 oz Camelbak on my summer long runs, which doesn't bother me, and I just found it interesting how where the weight is carried can make it feel so different. Anyhow, I'm off topic. I ran my first lap smart in 45 minutes, then shaved a minute off in the second lap, and finished the third lap over 2 minutes faster than the second...and it felt AWE-some. For the last 23 minutes in the final loop, I wanted to try for between a 7:30-8:00 minute pace. I felt like I was there, but I'm not absolutely certain...I'm a terrible judge of pace. While I was heaving and recovering, R. drove by the parking lot on his way home from work to say hi. Wasn't that thoughtful?!! I gave him a kiss, offered him some cold water, and was on my merry way, as I still had a mile to do. I went back on the trail for an easy mile+ before returning to my car and chugging some ice water. I love ice water and it'd be a miracle if my teeth don't break off from crunching on ice so much!
We're off to dinner soon, but I'm going to rehash the past couple days real quick for historical purposes.
Wednesday, June 24
4 easy miles solo pre-track; 5 miles with running club friends
It rained cats and dogs before track was to start, which cooled things down but unfortunately, bumped up the humidity. I ran beforehand since the workout would consist of only ~3 miles. But when our friends arrived, they wanted to take it easy on the trail (day after the race), and I decided to run 5 miles with them and R. The hills made me feel like I was sort of working (and not so guilty about skipping the 400s), and I was pretty tired by the end.
Thursday, June 25
T's spin class - nice short intervals It took a while to warm up.
Lift arms including abs and push up/pull up routine
Oh, my achilles/calve/ankle are still tight and sore but they're not an issue when I'm running, only after. The discomfort kind of moves around, and I (and R.) constantly have to massage those areas so they don't feel worse. I just hope it goes away on its own because training is finally starting to go well!
Have a wonderful weekend everyone and happy running!
Posted by Leilani at 08:15 PM | Comments (2)
June 22, 2005
Race Inhibitions
Yesterday I ran the first race in a summer series that my club holds annually. Even though it was low key (and cheap - $1 for members) and my friends were there, I have to admit that I was nervous…I had performance anxiety. I know everyone deals with this to some degree, I just didn’t know what to expect from myself since my recent racing hasn’t been stellar. In retrospect, it went well. I ran the first mile in 6:43, and this was with a huge uphill, some rolling hills, and being cautious on the rocks and uneven surfaces. My achilles still hurt, so I wore an achilles strap and that took the strain off temporarily. I’m certain I slowed down in mile 2 because I felt absolutely drained, but I had no choice but to chug along since it was an out and back course. A little while after the turnaround, I got my second wind partly because a guy was right behind me and partly because I had finally settled into a comfortable pace. I didn’t time the rest of the splits but they definitely felt faster. I finished in 28:39 and ha, I didn’t throw up! With my warm up and cool down, I ended up with almost 9 miles for the day. Perfect.
I realized that I need to take advantage of these weekly tune up races because I have no speed right now. And my body needs to remember what it’s like to feel good racing with discomfort. Poor Audrey had to listen to me being hard on myself after the race, but by the time I finished my cool down, the self-pity session was over. Even though I’m not a big fan of short races, I’m looking forward to using them as building blocks for the fall.
Posted by Leilani at 02:46 PM | Comments (3)
June 20, 2005
Here a tweak, there a tweak, everywhere a tweak tweak
My left quad is still tight and now my achilles is flared up, probably from Saturday's hilly long run. I'm not too worried about either yet, but I have been icing and massaging like crazy in hopes that they'll go away and I'll forget the pain was ever there. The quad may have been bothering me for a while, but I'll have to check. If that's the case, I going to see the PT for some electric stim and deep tissue work. I can just tell that my left upper leg doesn't feel as fluid as the right.
I ran an easy, boring 10 miles on the treadmill tonight. I would have preferred to take advantage of the gorgeous day outside, but I wanted to impose some self-restraint since I'm going to do a low key 4 mile club race tomorrow. I haven't been doing too many speed/tempo workouts lately, just long slow miles to build my base back up, so I don't expect a stellar time. I'm curious about my current fitness level, though. R. was looking at the old results and reminded me that I ran it in 27 minutes years ago. I'd be lucky to do 29 or 30 at this point. Oh well, no use reminiscing about the past. I'll just have to give it my best effort and go from there!
Posted by Leilani at 09:19 PM | Comments (1)
June 19, 2005
Week 2 Summary
Week two of my modified 70 mpw Pfitzinger’s training plan (60 mpw max for me) started in slug mode, due to the oppressive heat and humidity that blanketed the DC area earlier this week. Because of my work schedule and having to make up a final exam from Spring semester, I ended up running in what seemed the hottest part of the day and had to cut my runs short on two occasions. I had to adjust the prescribed daily mileage. The good news is that the mileage math worked out and my legs don't feel too shabby. Hopefully that's the case tomorrow.
Monday, June 13
off: Intended to swim, but caught up on sleep instead. I think my body was still pooped from the 63-mile bike ride.
Tuesday, June 14
Lift arms including abs, pull up/push routine
~8.5 miles: Extremely hot & humid (90+ degrees). The first 4 miles were okay. Ran out of water later in the run (was supposed to be 10 miles), and by then, I was hurting bad from the weather. I’m a wimp in hot and humid weather! I may have finished up at close to a 10min pace. Yuck.
Wednesday, June 15
7 miles: Still vicious hot and humid. This time I carried two bottles of water, just to be safe. I felt sluggish and I know my pace was again slow, but I know this time of year, I have to give myself time to acclimate to these horrid conditions.
Thursday, June 16
off: R. made me skip spin class and running to work on the final. I'm such a procrastinator.
Friday, June 17
Lift arms including abs, pull up/push routine
7+ miles: Much cooler today - in the 60s, I think. I felt a lot more spring in my step and incorporated 10 striders in the middle of the run. That approach might work better for me because when I save them for post-run, I tend to skip out. Same reason I have to do abs before lifting. I got my monthly massage after work, then picked up R. to meet our friends and goddaughter for our usual Friday night carb load at Cantina d'Italia.
Saturday, June 18
(PM) swim with coach: worked on breathing fewer strokes and tarzan drills (nice high elbow, quicker turnover)
16 miles: Ran 4 miles pre-SLR, then did the Upton Hill route with the club. I felt okay in the beginning, but I got really winded and sluggish on the BIG hill. I thought I was just out of shape, but contemplating it later, I took my Gu really late. And being that I'm hypoglycemic, I *need* to get those sugars. Once the Gu kicked in, everything came back together and I was able to finish at or a bit faster than marathon pace. I soaked too long in my post-run ice bath, and it took hours to warm up.
Runner's party in the evening. I was up past my bedttime, but we had a great time. Audrey came and we chatted triathlon. A few of the other runners are starting to get into tris as well, so everyone was comparing notes and race schedules.
Sunday, June 19
9 miles: The top of my left quad was tight, but my legs and breathing felt amazingly fresh despite a hard workout day yesterday. I drove to Burke Lake to give my legs a break from the pavement. It was great to have another beautiful day in the 70s. R. and I wanted to go for a long ride too, but we were both exhausted and I wanted to take my time finishing up the exam. I'm finally done. Whoo hoo! Now off to get started on my first summer semester paper. I can't wait to be done with grad school.
Posted by Leilani at 09:08 PM | Comments (3)
June 14, 2005
Survey says...
I've really enjoyed reading everyone's responses. Thanks for initiating this, Audrey!
three physical things you like about yourself.
1) my legs
2) my triceps
3) my olive-toned skin
three physical things you don’t.
1) my toes (they look more like fingers)
2) my scars
3) stretch marks on my bum
three things that scare you.
1) falling from high places
2) drowning
3) motherhood (being a good mom who raises normal kids)
three of your everyday essentials.
1) running (or some form of exercise)
2) the internet
3) breakfast (PBJ or maple frosted mini wheats)
three things you are wearing now.
1) wedding ring
2) white linen gaucho pants
3) sports watch
three of your favorite bands or musical artists.
1) Linkin Park
2) Michelle Branch
3) Evanescence
three things you want in a relationship
1) Laughter
2) Trust
3) Friendship
two truths and a lie (which is a lie?).
1) My brother's in jail for drugs.
2) I fell in a manhole while shopping in Georgetown.
3) I gave a girl two black eyes.
three physical things that turn you on.
1) Nice butt
2) Nice eyes
3) Nice smile
three of your favorite hobbies.
1) Running
2) Traveling
3) Watching Court TV (specifically, Forensic Files)
4) Eating
three things you want to do really badly right now.
1) Run or bike outside
2) Go shopping
3) Hang out with my hubby and little sis
4) Eat ice cream
5) Work in a positive work environment (unlike now)
three careers you are considering.
1) Humanitarian assistance provider
2) Inventor of a new fitness revolution (a la Billy Banks, but without the cheesy music)
3) Stay at home runner (like Beth & Audrey)
three places you want to go on vacation.
1) Peru
2) Hawaii
3) Australia
4) somewhere in New England
three things you want to do before you die.
1) Break a 3 hour marathon
2) Complete an Ironman triathlon
3) Be a good mom
4) Make a difference in my microcosm
three people you are throwing this to next.
1) Sherry (if you're reading this) and
2) Hmm, the 2 people I'd send this to don't read this blog. It's sort of a hidden secret.
Posted by Leilani at 10:27 AM | Comments (2)
June 13, 2005
Breakfast with bloggers & 63 miles
My weekend began with the usual Saturday long run. It was dreadful because it was hot and my legs were still fatigued from Thursday’s workouts. At least it was on the C&O Canal path instead of concrete/pavement, and my friend D. visiting from Colombia ran with me the entire way despite going slow and not having run more than three or four miles in recent times. My right hip and left quad were acting up too, but looking forward to a post-run breakfast with Nanda, Audrey, Jessie, D. (and the rest of the running club) made it worth the suffering. We had a wonderful time …I feel like I’m catching up with old friends talking to these gals. Audrey and I (and perhaps Nanda when she returns from Venezuela) are trying to plan a summer triathlon. I am still a newbie, so we could both revel in the novelty together.
The afternoon was nice and relaxing. I did some work and housekeeping, then R. and I went to see the movie Crash (thanks for the recommendation Nanda!). I highly, highly recommend it. I thought it was going to be lighthearted, politically incorrect humor, but instead, it caused me to look inside myself as well as think about how I stereotype other people. I admit, there were even some teary-eyed moments.
R. and I woke up almost as early on Sunday to prepare for our 63-mile bike ride, as part of the Tour de Cure - raising money for diabetes. We rode with my spin instructor and others from our gym. This was my farthest ride to date, and it was a tough one with long hills throughout miles ~15 through 40. One guy pushed the pace early on and encouraged us to “draft”, which I had never done before (as it’s illegal in most races). Honestly, I couldn’t feel the difference…maybe I was doing it wrong. I was worried about clipping the person in front of me and flipping over the handle bars. We biked not too far from where I work, but I didn’t realize that all this gorgeous farmland/horse country was right around the corner. The homes, acres of green pastures, and unspoiled nature were right out of a magazine. We did sight a couple of rattlesnakes, maggot-infested road kill, and rude drivers that wanted to run us over, but overall, it was great sightseeing opportunity that we might not have had otherwise. I was pleasantly surprised that I didn’t get too tired until the last nine miles (after our last pit stop), despite the heat and not having had much to eat except oranges and bananas. The last five miles seemed to go on for eternity.
Once we got home, I took an ice bath, which felt really good now that I know how to do it correctly (pour the ice in *after* you’ve gotten in, duh). Then, I crashed for a bit before R. and I went to Ruth’s Chris to treat ourselves to yummy steaks, shrimp, and sweet potato casserole. The perfect end to a perfect weekend. We are truly blessed.
Posted by Leilani at 01:52 PM | Comments (3)
June 10, 2005
Just Catching Up
At last, back to my blog…It seems like last week never ended, as usual on a Reserve weekend. Since then, I’ve been playing musical schedules at job #1 and getting spun up as Company commander for job #2. The change of command went well last Sunday. I didn’t say anything stupid in front of my new Marines, though nothing came out like I had rehearsed in my head – eloquent and leader-like. I get soooo nervous in public speaking engagements. I've tried to join the Toastmasters club, but it's so hard to make the meetings. Anyway, I’m looking forward to some time to decompress and catch up this weekend. I started a project management class for summer semester this week and also have to make up an exam from spring, so I’ve got my work cut out for me. And it hasn’t been a great week at job #1. I just feel like nothing that I do seems to matter in the big scheme of things. I hope these feelings pass, but I’ve been eyeballing a writer/editor job requisition for USAID (Agency for International Development). I don’t know necessarily if I want to return to that field, but it could be a foot in the door to somewhere I really want to work. Regardless, I need to do a check on my career road map.
I started my training program for Chicago this week. I had a lot of energy coming into this week, since last week was an easy one mileage-wise. My legs are definitely pooped today, though. Here’s the recap:
Monday, June 6
(AM) Spin class with long intervals
(PM) 10 miles with 3+ miles done at tempo or faster: This run started out pretty tough due to the heat and humidity, but with a thunderstorm rolling in, it quickly cooled off and I had to race home to beat the ominous weather. It was like a game to beat the rain, thunder, and lightning...I won.
Tuesday, June 7
5 mile late night run: I had dinner with a former running partner who just started running again after knee surgery. As a result, I didn’t get to run until 10pm. My legs were sore from yesterday, but at least the humidity had eased up.
Wednesday, June 8
7 miles easy with C.: R. and I went to track, but I didn’t feel like doing the workout (and my quads were still sore). Instead, I ran with one of my old running partners who recently returned to running after a year-long hiatus from tendonitis and other injuries. She’s also moving to NJ, so it was a great chance to catch up with her one on one before she departs.
Thursday, June 9
Duathlon! 5 miles easy – spin class with varied intervals – 3 miles easy: I had planned on running in the AM, but my legs were still exhausted. They were much better in the afternoon. R. came to his first spin class and though he looked like he was dying the entire time, I think he had fun (even with the guy flatulating on the bike next to him).
I’m disappointed in myself that I haven’t done any lifting this week. I don’t want my arms to turn puny and mushy, so I hope to be more diligent nex week. Also, the inside of my left quad muscle has been a bit twingey (a Becky term) the past couple weeks – perhaps because my bike seat has been too high in class, which means I’ve been hyperextending my leg. It doesn't bother me when I'm running, but I certainly feel it when I'm going down stairs or sitting all day long.
I'm really excited about this weekend because 1) I get to have breakfast with Nanda and Audrey tomorrow and 2) R. and I are doing a 63-mile bike ride on Sunday with my spin instructor to raise money for diabetes. The farthest I've biked before was ~40 or 45 miles, so it should be challenging. One of my best friends gave me a hard time for not doing the century ride, but I don't think I could bike that far on a whim.
Have a wonderful weekend everyone!
Posted by Leilani at 04:34 PM | Comments (1)
June 02, 2005
Another Busy Week
Wow, I can't believe it's already Thursday. I came down to Newport News yesterday to make up some drills (again, my second job) and prepare for the change of command this weekend. Also, my mom and I visited two lawyers yesterday afternoon to help with her estate planning. I tell R. frequently that we need to keep our life simple, like without a gazillion rental properties and assets, so that we don't have to worry about that in the future. It's so much work!
Monday, May 30
On running...well, it started out a great week. I swam a mile and ran 10+ awesome miles on Memorial Day. Initially, I didn't feel like running because I got home so late from work. I just planned on riding the trainer for a couple hours. There were issues with my rear derailleur, though. Since the gym was already closed, I had no other options but to run. Once I got warmed up, it was another day (like Sunday) where I felt as if I could run forever. When I run in the dark I often feel that way - my mind and body are at such ease. It was supposed to be an easy run, but I couldn't help but push myself. If it weren't for the fact that dinner was waiting and it was past 9pm, I might have kept going.
Tuesday, May 31
Oh so tired...I finally felt the effects of three very solid days - Saturday, Sunday, and Monday - on my legs. R. and I motivated each other to do 8 wearisome miles. We took it extremely easy. We ran into my favorite spin instructor and another instructor who's running a marathon this weekend. She should do well, as I know many a strong biker who crush me in the marathon...like my friend who doesn't run more than 10 miles on the long run and finishes in the low 3 hour range. Sick, isn't it? In other exciting news, R. has registered for his first Ironman Triathlon. I'm quite excited that he's taking his training to the next level and that we'll get to see our friends in Phoenix again next April. He's even going to do Chicago with me this fall as a training run.
Wednesday, June 1
After driving three hours to work and then working (of course), I had the lawyer appointments with my mom and also couldn't resist my 11-year old sister's request to download some music for her from the internet. She's so darn cute and smart. The only thing is that they still have a dial up connection and it took *forever* to upgrade the software and finally, purchase the tunes. And how could I forget Daniel Radcliffe (from Harry Potter)? We ended up "googling" him because it's his 16th birthday and she wanted to find out how she can get an interview him for the school newspaper. Sounds like a journalist in the making! I didn't end up running or exercising but my body was okay with that (it took some real convincing mentally) since I was tired.
Thursday, June 2
I attempted to run at lunchtime in the rain, but I had a wicked side stitch in my lower left abdomen. I ended up just shuffling and walking for 30 minutes. It doesn't seem to be there at the present moment, so I may try another run after work and before my sister's violin recital.
Then tomorrow, I'm off to the rifle and pistol ranges again! Lots of time on the road this week but not running. Oh well, I'll chalk it up as an easy week with the hope of sneaking in some nighttime mileage once everyone's in bed. I am bringing my running shoes, headlamp and reflective strip...just in case.
Posted by Leilani at 03:39 PM | Comments (1)