22 May
Rest
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Rest--I passed my first certification exam!!! I studied my brains out for that thing (600 pages of details in 2 weeks, since that's all the time they gave me!). I also had zero food in this apartment, so a trip to the store was necessary.
Time for Shavuot and some crazy Torah study!!! Chag sameach!!
Tuesday, May 22, 2007
Run
21 May
.
Run: 6 mi
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Run--Mom and Steph on a jaunt through the neighborhood. We ran to the marina and watched the fish for a while. It was HOT! Florida is so beautiful. Sadly, I had to fly back to DC and leave Florida behind for a while...
The King girls in action at the pier, my parents' backyard
My sister turned into a puppy!
Run
20 May
Run: 4 mi
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Run--My middle sister rode her bike (also a SPOOKY) while I ran. She is so wonderful for coming out with me. As usual, we talked about sister things: wedding, her fiance, my boyfriend, careers, how crazy our parents are, how much we miss our dog, etc. It's nice when we know we're on the same page.
Graduation--This was my actual graduation day, even though I missed it because I was in Florida. I am officially a "master!" My sister baked me my "favorite" flavor of cake. I didn't know what my favorite was, so she told me, luckily. But grandma got it first!
Grandma got to the cake first!
There were so many people in the house (14) that I had to sleep in my parents' closet
Run, X-Train
19 May
.
Run: 5K race (extra 1/2 mi or so)
X-Train: Boogieboarded until sand scraped all my skin off!
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Run--My mom, aunt, and I ran a 5K race in Valparaiso, FL. It was really fun! My mom won 1st place in her age group, my aunt won 2nd place in her age group, and I won 3rd place in my age group in 22:26 (6th overall, 7:13 pace). The prizes in the raffle were a box of ramen noodles, a carseat, a hunting hat, and a bazillion littering t-shirts. The prizes for winning were our names being immortalized, er... engraved on a brick to be placed somewhere in Valparaiso. Only "Stephanie Kin" will fit on there. Ha ha! I wanted to make a fake name like "Steph SoCool" or something similar.
.
X-train--I had the BEST time on the beach! I swam a TON, boogieboarded until my family had to pull me out of the water because I didn't want to leave, and managed not to get sunburned! Wow, what a GREAT time!
No, I am not "Hat Agnew"
The water was PERFECT!
Uncle, cousins, youngest sis, and Steph livin' it up in FL
X-Train
18 May
.
.
X-Train: Play at the Beach!
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Ceremony--My grandparents, an aunt, uncle, cousins, and I came to FL for my dad's change of command ceremony down at Eglin AFB on the beach in FL. He became a squadron commander! We had a lot to celebrate: end of the school year, my graduate school graduation, my sister's engagement, my birthday, and my dad's change of command!
.
X-train--After the ceremony we all piled into cars and went to the beach! Snorkeling, skimboarding, swimming, laughing.
.
Do I smell future 4-star general??
Netting fish on the shore with youngest sis and cousin
Sisters! (She's the younger, beautiful, dark one)
Run
17 May
Run: 3.5 mi
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Run--Mom and I did a loop around the neighborhood before she and my grandmas drove around town. I spent the day holed up in their TV room studying for my certification exam. I studied my brains out, they did everything they needed to do. A great day.
Run: 3.5 mi
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Run--Mom and I did a loop around the neighborhood before she and my grandmas drove around town. I spent the day holed up in their TV room studying for my certification exam. I studied my brains out, they did everything they needed to do. A great day.
Run
16 May
Run: 4.5 mi
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Run--My middle sister rode her bike with me while I ran around the neighborhood. She just got engaged(!!!!) to a pilot who graduated from my class at the Air Force Academy. We have so many military members in my family, it's insane! So we talked all about her wedding, our summer plans, all kinds of good sister things on the run. I love my family.
Run: 4.5 mi
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Run--My middle sister rode her bike with me while I ran around the neighborhood. She just got engaged(!!!!) to a pilot who graduated from my class at the Air Force Academy. We have so many military members in my family, it's insane! So we talked all about her wedding, our summer plans, all kinds of good sister things on the run. I love my family.
Run
15 May
.
Run
------------------------------------------------------
Run--I went to my sister's swim practice again (she's SO cute!). My mom and I ran for an hour together while she swam. Running with my mom is such a special time. My side was killing me, oh it hurt so bad, but I really wanted to spend time with my mom and encourage her. Then we had my birthday dinner! Totally not kosher, but we had steak, twice-baked potatoes, Israeli salad, corn-on-the-cob and dutch apple pie! It was glorious. My parents are the BEST! And they gave me new running shoes and fuel belt bottles! How great is that?!?
.
Run
------------------------------------------------------
Run--I went to my sister's swim practice again (she's SO cute!). My mom and I ran for an hour together while she swam. Running with my mom is such a special time. My side was killing me, oh it hurt so bad, but I really wanted to spend time with my mom and encourage her. Then we had my birthday dinner! Totally not kosher, but we had steak, twice-baked potatoes, Israeli salad, corn-on-the-cob and dutch apple pie! It was glorious. My parents are the BEST! And they gave me new running shoes and fuel belt bottles! How great is that?!?
King girls hanging out in the TV room watching Bring It On and Legally Blonde!
NOTHING beats birthday pie!
Rest
14 May
Rest
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Rest--A beautiful day.
AM: packed for Florida vacation, cleaned up apartment, did some more homework
PM: flew to Florida, watched little sister's swim practice (she's 8 years old!), took mom out for Mother's day
Injury--I must have really hurt myself on Sunday when I wrapped myself around a tree during the mountain biking. I could barely make it through my flights because of the pain. But my luggage showed up, none of my flights were delayed, and I did a ton of studying!
Rest
------------------------------------------------------
Rest--A beautiful day.
AM: packed for Florida vacation, cleaned up apartment, did some more homework
PM: flew to Florida, watched little sister's swim practice (she's 8 years old!), took mom out for Mother's day
Injury--I must have really hurt myself on Sunday when I wrapped myself around a tree during the mountain biking. I could barely make it through my flights because of the pain. But my luggage showed up, none of my flights were delayed, and I did a ton of studying!
Sunday, May 13, 2007
April in Review
Swim: 0 yd
Bike: 100.6 mi
Run: 59.5 mi
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Overall--Boston "taper," AF fitness test, huge medical issue, friend visiting from South Dakota (the motherland), Pesach, oral defense. Working out was not a priority; resting and rebuilding were. But I feel like I needed the rest, I ran 2 hard races, and I am setting myself up for some quality workouts and a fun triathlon this summer.
Bike: 100.6 mi
Run: 59.5 mi
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Overall--Boston "taper," AF fitness test, huge medical issue, friend visiting from South Dakota (the motherland), Pesach, oral defense. Working out was not a priority; resting and rebuilding were. But I feel like I needed the rest, I ran 2 hard races, and I am setting myself up for some quality workouts and a fun triathlon this summer.
Bike, Run
13 May
Bike: 17 mi
Run: 3+ mi
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Bike--Mtn bike with the Gesher City crowd out at Black Hill Park. Oh it was so fun! I did wipe out 4 times and I killed a snake by running over it on accident (0ops). I am definitely going back there!!!
Run--Short ditty on the Huntington Loop.
Blogs--This blog is going to take a turn for the even more boring as I only have time to input training updates. I barely have time to read any one else's blogs too, unfortunately. Plus, wouldn't we rather be playing outside anyway?
Documentation--Recently I have tried to go back and look at old training plans and notes from previous running seasons, and I barely have any records. It pays to take good notes, especially if you want to see any trends in progress.
Bike--I want to repaint SPOOKY this summer. Any color suggestions?
Bike: 17 mi
Run: 3+ mi
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Bike--Mtn bike with the Gesher City crowd out at Black Hill Park. Oh it was so fun! I did wipe out 4 times and I killed a snake by running over it on accident (0ops). I am definitely going back there!!!
Run--Short ditty on the Huntington Loop.
Blogs--This blog is going to take a turn for the even more boring as I only have time to input training updates. I barely have time to read any one else's blogs too, unfortunately. Plus, wouldn't we rather be playing outside anyway?
Documentation--Recently I have tried to go back and look at old training plans and notes from previous running seasons, and I barely have any records. It pays to take good notes, especially if you want to see any trends in progress.
Bike--I want to repaint SPOOKY this summer. Any color suggestions?
Run
12 May
Run: 6+ mi
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Run--Official Beth El Running Club Shabbat Run! 6 of us showed up, including the rabbi, which was GREAT! It's so wonderful to encourage newer runners. Running and lifelong fitness are extraordinary gifts to share.
Run: 6+ mi
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Run--Official Beth El Running Club Shabbat Run! 6 of us showed up, including the rabbi, which was GREAT! It's so wonderful to encourage newer runners. Running and lifelong fitness are extraordinary gifts to share.
Friday, May 11, 2007
Bike
11 May
Bike: 17.7 mi
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Bike--A Tale of Two Bikes
LUCKY--The son-of-a-bitch road bike that I swear is out to get me (hence the irony of the name). From the first day I welcomed this bike into my home, it has been one fight after another. I have had this bike for less than a year, and I have fixed at LEAST 20 flats (some on a trainer!), waterbottle cages, innumerable chain problems, breaking the rear derailleur, and more. Much more. I have checked the rim, tire pressure, the surface upon which I was riding, the tire, EVERYTHING. My front tire flatted out today while going 25 mph. I rode less than 3 miles before the blowout. The last straw. I went home to ride...
SPOOKY--Ah, SPOOKY! My beloved mountain bike! He makes mountain goats look like hobos. Today we had fun frolicking through the forest, streams, sand, mud, vines, dirt! We had a GREAT time after grounding LUCKY! It's a sign... I think the majority of my training is going to be on my FAVORITE bike.
Thursday, May 10, 2007
Swim, Core
10 May
Swim: 2750 yd and 45 min water polo
Core
------------------------------------------------------
Swim--IM work was fun. Every other Thursday at masters swimming, our coach makes everyone play water polo for the second half of practice for sprinting and conditioning. I scored 5 goals. It's a LOT of fun.
Balance--School and work are eating me alive. I will freely admit it's been hard to keep my head above water, and it doesn't seem to be letting up any time soon. I do need a break, but these are good lessons in diligence, perseverence, trust in myself and the leadership, and rolling with the punches. All lessons about how to be a good officer.
Swim: 2750 yd and 45 min water polo
Core
------------------------------------------------------
Swim--IM work was fun. Every other Thursday at masters swimming, our coach makes everyone play water polo for the second half of practice for sprinting and conditioning. I scored 5 goals. It's a LOT of fun.
Balance--School and work are eating me alive. I will freely admit it's been hard to keep my head above water, and it doesn't seem to be letting up any time soon. I do need a break, but these are good lessons in diligence, perseverence, trust in myself and the leadership, and rolling with the punches. All lessons about how to be a good officer.
Wednesday, May 09, 2007
Run, Core
9 May
Run: 9.3 mi
Core
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Run--Usually this run is pretty low-key, but I was hurting today.
What to work on
Stretch a LOT more
Drink more fluids throughout the day (buy some yellow Gatorade)
Find an elastic visor, hat was too hot
Practice heat acclimation
More electrolytes! (Boston lesson)
Mental: 10 mi is a SHORT run!
Intensity may have to wait until the hormones level out
Still in recovery phase of training, be patient
Training--I am moving to San Antonio for 4 months starting in August and then I will be headed up to Ogden, Utah for 4 years. I want to have fun this summer with my training: go crazy exploring on my mountain bike SPOOKY, run 200's and 400's until I puke on the track, throw some weights around at the gym, play some kickball, enjoy running on the trails in Texas, and go NUTS at my first XTERRA triathlon! My next marathon will be Boston 2008. Utah is going to be SICK!
Run: 9.3 mi
Core
------------------------------------------------------
Run--Usually this run is pretty low-key, but I was hurting today.
What to work on
Stretch a LOT more
Drink more fluids throughout the day (buy some yellow Gatorade)
Find an elastic visor, hat was too hot
Practice heat acclimation
More electrolytes! (Boston lesson)
Mental: 10 mi is a SHORT run!
Intensity may have to wait until the hormones level out
Still in recovery phase of training, be patient
Training--I am moving to San Antonio for 4 months starting in August and then I will be headed up to Ogden, Utah for 4 years. I want to have fun this summer with my training: go crazy exploring on my mountain bike SPOOKY, run 200's and 400's until I puke on the track, throw some weights around at the gym, play some kickball, enjoy running on the trails in Texas, and go NUTS at my first XTERRA triathlon! My next marathon will be Boston 2008. Utah is going to be SICK!
Bike
8 May
Bike: 45 min
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Bike--It was like my elliptical workouts.
Workout on LUCKY
10 min warm-up
7 min spin small chain ring/3 min big chain ring
6 min small chain ring/4 min big chain ring
5 min small chain ring/5 min big chain ring
5 min cool
Bike: 45 min
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Bike--It was like my elliptical workouts.
Workout on LUCKY
10 min warm-up
7 min spin small chain ring/3 min big chain ring
6 min small chain ring/4 min big chain ring
5 min small chain ring/5 min big chain ring
5 min cool
Run
7 May
Run: 6.4 mi
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Run--Through Bethesda, down the dirt part of the Capital Crescent Trail and back. I timed a mile just to see how fast the easy, relaxed pace was. Wow, 7:14!
Bonus--My Old School Runner friend (one of my favorite blogs, by the way) invited me to the opening ceremony for the Queen of England on the White House lawn!!!! THANK YOU! We even talked about marathons he's thinking of running, training plans, summer running plans, volunteering for races, and his balancing running with his oh-so-cute children! (I owe you some pics...!)
Run: 6.4 mi
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Run--Through Bethesda, down the dirt part of the Capital Crescent Trail and back. I timed a mile just to see how fast the easy, relaxed pace was. Wow, 7:14!
Bonus--My Old School Runner friend (one of my favorite blogs, by the way) invited me to the opening ceremony for the Queen of England on the White House lawn!!!! THANK YOU! We even talked about marathons he's thinking of running, training plans, summer running plans, volunteering for races, and his balancing running with his oh-so-cute children! (I owe you some pics...!)
Run, Core
6 May
Run: 3+ mi
Core
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Run--Huntington Loop, a wonderful relaxing run in the sun. It was great to shake everything up and start teaching my legs how to run again.
Run: 3+ mi
Core
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Run--Huntington Loop, a wonderful relaxing run in the sun. It was great to shake everything up and start teaching my legs how to run again.
Rest
5 May
Rest
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Rest--I slept 10 hours at night and another 5 or so during the day. I am on a new hormone prescription, which always takes a few weeks to balance everything out. Marathoning teaches patience, and patience is what I need to feel better and be healthy.
Rest
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Rest--I slept 10 hours at night and another 5 or so during the day. I am on a new hormone prescription, which always takes a few weeks to balance everything out. Marathoning teaches patience, and patience is what I need to feel better and be healthy.
Rest
4 May
Rest
------------------------------------------------------
Rest--(***Warning--this is probably TMI***) I had some blood tests done in the AM, and then a gyn exam in the afternoon. After a preliminary ultrasound, the doc said I may have polyps or fibroids. This would explain the severe pain and other symptoms I'd rather not mention. I have an abdominal ultrasound scheduled for the beginning of June. This might sound stupid, but it took a lot of courage to go in there an ask all kinds of questions and be very upfront about this to the doc. I'm glad this is finally being treated properly.
Rest
------------------------------------------------------
Rest--(***Warning--this is probably TMI***) I had some blood tests done in the AM, and then a gyn exam in the afternoon. After a preliminary ultrasound, the doc said I may have polyps or fibroids. This would explain the severe pain and other symptoms I'd rather not mention. I have an abdominal ultrasound scheduled for the beginning of June. This might sound stupid, but it took a lot of courage to go in there an ask all kinds of questions and be very upfront about this to the doc. I'm glad this is finally being treated properly.
Friday, May 04, 2007
Swim, Core
3 May
Swim: 4900 yd
Core
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Swim--Oh man, I went to masters swimming, and he killed us. I wasn't quite up to the "gold" lane just yet, but my coach allowed me to do a "silver+" version, only 5-10 seconds slower than the gold. Then a gold person wanted to share my lane and promptly proceeded to kick my butt.
Nutrition--I need some main dish/protein vegetarian ideas. I eat a LOT of black beans, nuts, dairy foods, salmon, pre-made soy frozen foods. (Eggs are not my favorite.) Possibilities are different kinds of fish (the kosher ones), tofu, different kinds of beans, exploring different ethnic foods. Most of the foods I eat are plants, but it's nice to have a variety on the dinner plate.
Swim: 4900 yd
Core
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Swim--Oh man, I went to masters swimming, and he killed us. I wasn't quite up to the "gold" lane just yet, but my coach allowed me to do a "silver+" version, only 5-10 seconds slower than the gold. Then a gold person wanted to share my lane and promptly proceeded to kick my butt.
Nutrition--I need some main dish/protein vegetarian ideas. I eat a LOT of black beans, nuts, dairy foods, salmon, pre-made soy frozen foods. (Eggs are not my favorite.) Possibilities are different kinds of fish (the kosher ones), tofu, different kinds of beans, exploring different ethnic foods. Most of the foods I eat are plants, but it's nice to have a variety on the dinner plate.
Bike
2 May
Bike: 60 min
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Bike--Rode LUCKY for an hour on the trainer while listening to an AM radio show. Having a structured bike workout makes the minutes fly by a lot faster if being outside isn't a possibility. I still love this bike trainer--so quiet, convenient, runs extremely well, and easy to set up.
Workout
10 min WU
4 x (7 min >90 rpm in small chain ring/3 min in large chain ring)
5 min >90 rpm in in small chain ring/3 min in large chain ring
2 min cool
Bike: 60 min
------------------------------------------------------
Bike--Rode LUCKY for an hour on the trainer while listening to an AM radio show. Having a structured bike workout makes the minutes fly by a lot faster if being outside isn't a possibility. I still love this bike trainer--so quiet, convenient, runs extremely well, and easy to set up.
Workout
10 min WU
4 x (7 min >90 rpm in small chain ring/3 min in large chain ring)
5 min >90 rpm in in small chain ring/3 min in large chain ring
2 min cool
Wednesday, May 02, 2007
Swim
1 May
Swim: 2100 yd
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Swim--Swimming after doing an arm workout the day prior was tough. It had been quite some time since I had last been in the water. It's time to focus on freestyle for the next few months.
The set
600 SKPS (150 swim/kick/pull/swim)
8x(50 drill/50 swim)
4x100 pull
2x100 IM
100 kick
Every time I go to the pool and try to think of freestyle drills, my brain fries. So now's a good time to start that list.
Freestyle drills
Fingertip drill w/ catch-up
8-kick, one-pull
8-kick, three-pull
Breath on opposite side
Fist swim
Distance per stroke
One-arm swim (with arm extended and arm against side)
Breathe after 3, 5, or 7 strokes
Swim: 2100 yd
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Swim--Swimming after doing an arm workout the day prior was tough. It had been quite some time since I had last been in the water. It's time to focus on freestyle for the next few months.
The set
600 SKPS (150 swim/kick/pull/swim)
8x(50 drill/50 swim)
4x100 pull
2x100 IM
100 kick
Every time I go to the pool and try to think of freestyle drills, my brain fries. So now's a good time to start that list.
Freestyle drills
Fingertip drill w/ catch-up
8-kick, one-pull
8-kick, three-pull
Breath on opposite side
Fist swim
Distance per stroke
One-arm swim (with arm extended and arm against side)
Breathe after 3, 5, or 7 strokes
Tuesday, May 01, 2007
X-Train, Bike, Strength, Core
30 April
X-Train: 30 min elliptical
Bike: 30 min stationary bike (6.5 mi)
Strength: arms (bi's, tri's, lats, shoulders)
Core
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Insane--I signed up for the Xterra Camp Eagle Tri in Texas. Swimming down a river with 2 dam crossings?! YES! I'm STOKED!
Recovery--My shins and arches are destroyed. I am not going to run for a while, unfortunately.
My recovery plan
-No running for at least a week, no intensity for 2 weeks
-Drink lots of water
-Eat fish, nuts, lots of plants and fiber
-Enjoy mtn bike and swim
-Focus on strength, core, and flexibility
-Mental focus and strength
-Go to bed by 10:30, 7+ hours of sleep
X-Train: 30 min elliptical
Bike: 30 min stationary bike (6.5 mi)
Strength: arms (bi's, tri's, lats, shoulders)
Core
------------------------------------------------------
Insane--I signed up for the Xterra Camp Eagle Tri in Texas. Swimming down a river with 2 dam crossings?! YES! I'm STOKED!
Recovery--My shins and arches are destroyed. I am not going to run for a while, unfortunately.
My recovery plan
-No running for at least a week, no intensity for 2 weeks
-Drink lots of water
-Eat fish, nuts, lots of plants and fiber
-Enjoy mtn bike and swim
-Focus on strength, core, and flexibility
-Mental focus and strength
-Go to bed by 10:30, 7+ hours of sleep
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