X-Train

21 March

X-Train: Hauling trees (4 hrs)

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X-train--We went to a different part of the forest where we saw even more burnt trees, which we promptly cut down. (Hebrew lesson: l'horit = cut down, l'hashir = save it!) Then we performed skits at the JNF kibbutz (funniest part of the ENTIRE trip). Afterward, we headed back toward Jerusalem to wrap up our trip.

Greg (triathlete!!) covered in forest soot and ash

Cutting down burnt trees, teamwork in action

Most beautiful, amazing city in the world--Jerusalem

Standing on the Promenade in Jerusalem on our last night

Trying to fulfill my dream of being the first white, Jewish rapper military officer future rabbi from South Dakota

Bike

20 March

Bike: 5 mi(?)

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Trip--Tour of the northern border, painting bomb shelters in a moshav near Malkiya, bike tour of the Hula Valley, then fun at a pub Pitriya at Kibbutz Dan! Dancing is so fun!

On the Lebanon border

Hisbollah watches Israel from the top of the hill

Security fence on the border

Alien tree!!!

Who is awesome? We are!

We rode this 7-person bicycle

Sunset in the Hula Valley

X-Train

19 March

X-Train: Hauling trees (7+ hr)

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X-train--Most exhausting day of the trip, as we chopped down trees in the Birya Forest that had been burned by the katusha rockets from the war last summer. I have never seen so many dedicated people who poured their entire heart, soul, and being into such work. At the end of the day, I could faithfully say I could not have worked any harder. My efforts and labor made Eretz Yisrael a better, more beautiful place. Triathlon definitely helped prepare me for the work!!! After working, we visited an old synagogue from the year 440 CE and an Army base in the north. We stayed at Kibbutz Malkiya right on the northern border with Lebanon.

Flora and Steph during a break

The "after" picture of the Birya Forest

HUGE pile of dead trees we chopped down, a few miles along the road

"Forest-made" pita on a weird shield burning trees!

My Israeli military brethren

X-Train

18 March

X-Train: Hauling trees

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X-Train--We went to Modi'in to plant some trees (can't go on a JNF trip without planting some trees!). Fledgling town not too far outside of Jerusalem, and we did our part to help them in a small way. Then we went to the Birya Forest in the north to do some MAJOR forestry, which would become our primary project for the week.

JNF Rules!

The perfect pine tree

We did this for 4 hours on this day

Rest

17 March

Rest

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Rest--Shabbat in Jerusalem. No better place in the world to be. Perfectly magical!

Ben Yehuda Street in a rain jacket

Whoa, Shwarma and a shady hostel in Jerusalem!

Rest

16 March

Rest

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Rest--Arrived in Tel Aviv in the late afternoon, headed to the hostel before Shabbat started. We could NOT believe we were in Israel!!! 80 college students and young professionals sacrificed spring break and our time to help Israelis in the north rebuild their land, homes, and lives. It was the most fun, meaningful, amazing, inspirational, incredible experience of my entire life. Needless to say, training went on the backburner for the week.

Who's in Israel?! THIS GIRL!!!

Rest

15 March

Rest

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Rest--After a HUGE delay on the Metro, I made it to Reagan National Airport to catch the first leg of my flight (to JFK). Then arrived and had a 10 hour layover! Then I was on a plane nonstop to Tel Aviv!!!

Flew over Beantown!

Rest

14 March

Rest
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Rest--Colin went home to Tucson. I packed for my trip to ... ISRAEL!!!

Rest

13 March

Rest
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Rest--This doesn't sound like the training of one who has 5 specific goals to annihilate in a short time frame. Admittedly, training went on the backburner during Colin's visit. We took SPOOKY in for a new paint job, but decided against it (more than $475!!). I am going to try painting SPOOKY this summer. A good exercise in building a bike...!

X-Train

12 March

X-Train: Rock Climbing (2 hr)

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X-train--Colin and I drove around for about an hour trying to find the rock gym. The address for the gym took us to a super huge, super weird furniture store. Naturally we went inside with all our gear to climb some walls. We definitely received some WEIRD looks. It took another hour to figure out it was behind the super huge, super weird furniture store. They all looked like serial murderers. Climbing is fun, and we both passed the belay test with flying colors. Sport climbing leading is definitely next on the list.

Yes, I am short and Colin is tall (13 inch difference)

Go Go Gadget arms!

Run

11 March

"Run": skipped a 5K
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Run--Colin and I skipped an ENTIRE 5K race in MD. I think we could have finished in a lot faster time, but we were just going for completion. I was actually the last woman finisher in the race overall. I beat Colin by a few seconds (what a gentleman). My new 5K skipping PR: 37:12. I wish I had pics!

Run

10 March

Run: 19.9 mi
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Run--I ran the first 13.2 mi while Colin biked with me (time 1:47:45, pace 8:09). Then he ran the last 6.7 mi with me (time 56:28, pace 8:26). Total time 2:44:13, total pace 8:15. He's building up his running endurance the smart way--slowly but surely. It was SO fun to run with him! He's originally from Beantown, and he is super psyched about Boston. I just wish he could be there, of course!

Rest

9 March

Rest
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Rest--The beginning to one of the best weeks of my entire life. My boyfriend Colin came to DC to visit me for the week. I love this man in ways I can't describe. Spent the day working on my thesis, cleaning up the apartment, lesson with the rabbi, preparing for Shabbat, and picking up Colin from the airport.

Rest

8 March

Rest
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Rest--Spent the day working up at Aberdeen/Baltimore. The day just went downhill fast. I pray for humility and humbleness in my daily prayers, and it looks like my prayers were answered precisely. "We learn humility through humiliation." Baruch HaShem.

Run, Bike, Strength

7 March

Run: 7 mi
Bike: 15 min
Strength: Pull-ups, push-ups
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Run--1.25 mi WU, 5 mi tempo (35:50 or 7:10 pace), 0.75 mi cool. It snowed again today, so I went to the gym with my mp3 player. 7:10's felt controlled, surprisingly. Good news is, I think I could have run even faster.

Bike--Short spin to relax the legs after the run.

Thesis--I submitted a rough draft of the thesis today, only 74 pages. In the home stretch! Turns out, I'm the only one in the graduate program who is going to graduate on time. The hard work is paying off! Every waking hour (minus the tri training!) is spent on this thing. (I apologize for not reading any of your blogs over the past few days! I'll catch up soon!!!)

Rest

6 March

Rest
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Rest--My mind and body needed another day. Big time.

Bike

5 March

Bike: 30 min (5 mi)
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Bike--Ok, I'm a wimp. I took SPOOKY, my mtn bike, out for a short ride. It was SO windy, I could barely stay on my bike! I cut it short and worked on some skills in a grassy field. Weird...

Run

4 March

Run: 15 mi
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Run--In the spirit of Shmirat HaGuf, runners from my shul met this morning to run a few miles together, led by our rabbi! How cool is that?! I ran 3 before we met, we ran 5 miles together, then another runner and I peeled off to run a few more. A fantastic moment.

Rest

3 March

Rest!

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Rest--My legs begged for a day off, which was nice since it was Shabbat.

Shabbat--Today I read Haftarah at the shacharit service. Afterward someone in the congregation came up to me and told me I did a great job. I was totally surprised! I chant Torah, Haftarah, and lead tefillah all the time in services, and this time wasn't anything special. This wonderful person discovered my dream to become a rabbi, and she told me that I have "such an awesome stage presence on the bimah!" That TOTALLY made my entire day!

Purim--This is one of my favorite holidays. I sang in the musical that the 'gogue puts on every year. I also baked a TON of hamantaschen. Sometimes Jews are too boring, their traditions and such. Typical flavors include apricot, prune, poppy seed, and chocolate. My hamantaschen are different: chocolate mocha, cheesecake, apple pie, mixed nut and honey, raspberry, and cinnamon crunch. YUM! Hamantaschen don't have any calories if they're eaten on Purim.

The Shushan Dimension (I'm in the brown body suit and hotpants!)

The Shushan Dimension singing "Chag Purim"

Steph's secret hamantaschen recipe!

Run, Core

2 March

Run: 10.5 mi
Core
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Run--The plan called for a 9 mi run at planned marathon pace; I ran 8.8 mi slow tempo. I'm not really sure what pace that should be, so 7:45/mi sounded just fine to me. The left calf has a pretty bad knot, for some weird reason. Oh well, it's nothing a few cookies can't help! The wind was pretty bad at times, but the sunshine was absolutely amazing!!!

Nacho--I miss Nacho, our yellow lab, so much. Sadly we had to put him to sleep last June. My sister took a picture of him sitting in a cardboard box, and that pic sits on my nightstand next to my bed. It's the last thing I look at before I fall asleep. Nacho "visits" me on every run, I know it. I see at least one yellow lab that always look like he's smiling, giving me a little sign that Nacho told him to share a hello with me. Sometimes Nacho sends puppies or funny dogs my way. Today I saw a German Shepherd puppy and a ridiculously small chihuahua, which made me laugh. I also saw a golden retriever that I KNOW had talked with Nacho too. Thanks, Nacho, for being there for me today.

Perks--Being Jewish is odd sometimes. Saturday night the holiday of Purim begins, a holiday where we chant a really long story in Hebrew, use lots of loud noisemakers while the reader chants, eat lots of delicious triangle-shaped cookies, wear costumes, and drink so much that we can't tell the difference between major characters in the story. Who comes up with this stuff?! Our 'gogue puts on a full-blown musical in the midst of all of this, and I am singing in the chorus. Since the song we are performing is "Age of Aquarius/Let the Sunshine In" from Hair rewritten for Purim, I will be standing next to the Torah scrolls in a bodysuit and hotpants. (I'll take pics! Ha ha!) Time to make some hamantaschen before Shabbat starts! I can't WAIT for rabbinical school!!!!!!

Splits
1.7 mi WU, 15:45
3.5-4.0, 3:54
4.0-4.5, 3:49
4.5-5.0, 3:48
5.0-5.5, 3:41
5.5-6.0, 3:42
6.0-6.5, 3:38
6.5-7.0, 3:41
7.0-6.5, 3:47
6.5-6.0, 3:47
6.0-5.5, 3:34
5.5-5.0, 3:44
5.0-4.5, 3:50
4.5-4.0, 3:44
4.0-3.5, 3:40
1.8 to home, 12:51
Total time 1:21:02, total pace 7:43
Tempo time 1:05:27, tempo pace 7:26

How can one resist this cute face?

Snoozing Nacho and Steph

February in Review

Swim: 9200 yd
Bike: 277 mi
Run: 147.3 mi
Strength/Core: 8
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Swim--The ice storms put a damper on swimming, as I couldn't even leave my apartment for a few days (car stuck, classes cancelled, sidewalks completely frozen). I'll focus on swimming a bit more in March to get ready for the lake swim in May.

Bike--My trainer was a great investment. I am definitely more comfortable on my bike, and I have been working on lots of skills: one-leg pedal, spinning faster, interval training, standing out of the saddle in hard gears for long periods of time, riding in aero a LOT more, fixing flats (!!!). My legs are so much stronger already!

Run--The ice hurt my running a bit too. It's tough to make up workouts on the treadmill, but for the most part, I squeezed them in. I have never missed a long run, and the pace is faster than ever before, around BQ pace! Hopefully the track defrosts so I can test myself a few more times before the Cherry Blossom 10 Miler, my big race for this season. Boston is just for fun!

Strength/Core--As always, could do more, but I can definitely feel a difference on the bike and during long runs, esp in my back muscles. I cannot say enough about my exercise ball. Pushups are improving, but pull-ups have fallen by the wayside.

Races--I am paranoid because I am not going to have a chance to practice racing before the 10 miler. My boyfriend and I are going to skip the entire 5K in a week and a half, just to see if we can do it. The furthest I have ever skipped before was a mile. I still have not signed up for a triathlon yet: I'm moving somewhere this summer, most races are full, or they are way too expensive. I am itching to test these trained bike legs!

Swim

1 March

Swim: 4400 yd
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Swim--Lots of breaststroke and fly drills and kicking.

Exhaustion--I am so tired, I can't stand it. No clue why. Barely made it through swim practice.

Nutrition--My diet has been pretty good over the past few weeks: eating lots of colorful plants, a good balance of protein sources (low-fat/fat free dairy, nuts and seeds, fish, soy, beans), lots of liquids, balanced smaller meals with healthy snacks. This is also the most I have ever weighed in my life (126 lbs for 5'4"). This morning my scale also registered 17% body fat. I am definitely NOT trim right now, even though I've been working out pretty regularly. What gives??

Bike, Run, Strength

28 February

Bike: 7 mi (30 min)
Run: 7 mi
Strength: legs
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Bike--Easy recovery spin. Still need a new saddle.

Run--Wed night track with MCRRC. Unfortunately 100m of the track was completely iced over, so we did 300m strides/100m jog through the ice for 60 min. None of us kept track of the laps, but it was great nonetheless. My legs feel much fresher because of this workout!

Commute--I LOVE SPOOKY my mtn bike! The roads and bike path are cleared off enough so I can commute on SPOOKY again! Holy cow, I am SOOOO happy! Riding that bike is beautiful. SPOOKY is going to become hot pink glitter in a few weeks after I finish the rough draft of my thesis (motivation comes in many forms).

Food--Artwork and aesthetics. My meals must be colorful and flavorful. I cook almost every night. Leftovers are golden, esp for breakfast!

Salmon, tomatoes, brussels sprouts, corn and couscous--YUM!

Run

27 February

Run: 20 mi
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Run--5:30AM on the treadmill at the gym, 8:38 pace (2:52:50). Slower than where I should be, but whatever, another deposit in the bank of marathon. Then I had to rush to be on time for a lecture at the hospital! It was wonderful to visualize running in the race, slapping hands of people, conquering the hills, and being in great shape. Maybe another Boston qualifying time is on the horizon...? 7 more weeks and I'll find out. Ok, time to "run" to another appointment... The party never stops!

Run

26 February

Run: 6 mi
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Run--J FSFJ90 )#)r )i)(#)$&@)#*@_ U403 FEA FDSFDAFDSAF 09FI09IA0 KF32!!!! BAH! I wanted to do a long run today since yesterday was snowed out, but it just didn't happen. I ran to school and the hospital the morning to get some work done, and then ran home. Then I continued on through the neighborhoods. My stomach and head felt like garbage, and my shoes and socks were soaked from the melting snow. It was just very frustrating.

Motivation--I need to pull my head out of my ... I am running the Boston Marathon in a few weeks, for crying out loud! I love running, so it's really, really weird that I had such a crappy running day today.

Run

25 February

Run: 45 min (5 mi)

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Run--45 min in wet, sticky, thick snow. I came in only because my gloves were soaking wet and my glasses were covered in snow. It was fun though. I wonder when it's going to stop...

No Race--Race was cancelled this morning due to weather. Kudos to the race director and the MCRRC listserv for sending out that info really early. I was surprised the weather went downhill so quickly.

No IKEA--Too much snow to go to IKEA. Can we say bummed?! At least this is a great day to work on some thesis! And drink tea and hot chocolate!

Needless to say, I was surprised to see this in the morning

My snow angel!!!

Bike

24 February

Bike: 30 mi (2 hr)
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Bike--Watched The Devil Wears Prada while on the bike this evening, lots of spinning in the small chain ring. Yes, LUCKY flatted AGAIN while on the trainer (it's 10 tubes now since January). He certainly is living up to his name.

Sanity--Unfortunately I didn't make it to IKEA this evening. Shabbat ended around 7:00 or so, the squeezed in the bike, then the store closed at 9:00. Maybe tomorrow??

Race--Hopefully the race tomorrow will not be postponed or cancelled due to freezing rain! I'm ready to run these legs off!!! What happened to the groundhog's prediction of early spring?!?

Strangling LUCKY with a flat bike tube

Run, Bike, Core

23 February

Run: 8.5 mi
Bike: 32 mi (2 hr)
Core: 25+ min
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Run--Windy but beautiful! I will take sunny and freezing over cloudy and warmer temps anyday! I decided just to run for the sake of running. (Time was 1:09, or 8:12 pace, though.)

No Cancer!--I had a few tongue biopsies, and the first few didn't turn out so great. So they cut some more off, and they got it all. Whew, because I was afraid they were going to keep cutting until there wasn't much left!

Thesis and Reward--I wrote 50 pages of my thesis over the past few days, in addition to finishing my last two final exams for this masters program. To celebrate, I am totally going to IKEA tomorrow and eating a cinnamon bun!!!!!!!! WOO HOO!!!!

Bike

22 February

Bike AM: 30 min (8 mi)
Bike PM: 30 min (7 mi)
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Bike--The AM session consisted of 10 x 1 min spin EZ/1 min >100 rev/min in higher gears (pyramiding up and down). Man, was I sweating! I rode while watching Sister Act II, one of my favorite movies! That first sentence doesn't make sense, does it...

Grad School--I finished my last final for my graduate program!!!!!!!! Now the only thing standing between me and my MSPH in Health Physics is this THEEEEEESIS!!!! WOO HOO!

Bike, Run, Strength, Core

21 February

Bike AM: 28 mi (2 hr)
Run PM: 10 mi (hills)
Strength: legs
Core: 15 min
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Bike--2 hrs in the morn on the trainer. I need a new saddle. Enough said.

Run--1 mi WU, 8 x THE HILL, 1 mi cool. THE HILL is just over 0.5 mi, and it's tough! I decided to run THE HILL instead of the Wed night track workout with MCRRC. Last time I checked, Boston has hills.

Strength--The huge blow-up exercise ball is the greatest piece of training equipment ever invented. I LOVE this thing. My legs are destroyed after using this ball.

Race--The running clubs in the MD/VA/DC region are holding their championship this weekend, a 10 miler in Columbia, MD. The website warns of hills! This is my first real race of the winter/spring 2007 season. It's a practice session for the Cherry Blossom 10 Mile Race.

Splits
1 mi WU, 9:16
0.5 mi up/down, 3:52/4:26
3:45/4:38
3:41/4:44
3:47/4:48
3:40/4:53
3:43/4:44
3:39/4:53
3:29/3:43
1 mi cool, 8:41

Some of these should be donated to science (only 8 pair of running shoes!)

PLEASE call me out--this mileage isn't going to cut it...

Run

20 February

Run: 5 mi (45 min)
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Run--It was so wonderful just to go out and run--no prescribed route, no prescribed time, no schedule. The opportunity presented itself, and I seized it!

Weather--It's raining!!! YAY! Melt all that ice!

Karma--I helped cars #5 and #6 get out of the parking lot today as most everything is still incapacitated by the ice. The boiling water trick really works! Do good (and bad) karma points exist??

X-Train

19 February

X-Training: 3 hrs skiboarding
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X-train--Skiboarding is so ridiculously fun. Again, I went with my youth group teens, and we spent the majority of the time on the green slopes. That didn't stop me from shredding it up in the half pipe though (no flips, only grabs). Ski Roundtop has a few terrain parks too which are pretty fun. I need to practice going off rails. Much fun!

Rest

18 February

Rest
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Rest--Spent the day driving the teenagers in my youth group to their different activities on the mountain: paintball, skiing, tubing, the works. It was great to see them having a lot of fun!

Run

17 February

Run: 20 mi
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Run--20 mi on the treadmill at the base gym in 2:48:37 (8:25 pace). Walked a mile to the gym in the sunshine and walked a mile home. It was great recovery, actually. Things were starting to melt!

Stupid--For those of you who are wondering, I did NOT log my "x-training" hours from yesterday! I was just being goofy! It was a great back workout though. I can feel it today.

Weekend--Time for some weekend ski boarding in PA!

X-Train

16 February

X-Train: 2 hrs

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X-train--Yes, my car is FREE from the icy grips of winter!!! It only took 2 hours, 20 pots of boiling water, a bag of salt, 2 ice chippers, and 4 people! I immediately drove to the story to buy anti-icing stuff and a heavy duty ice chipper. Of course, there is no anti-icing stuff for about a 300 mi radius, and the hardware store jacked the price for the ice chipper up to $40! No way man! But clearing out a parking spot in my lot was necessary (as I am leaving tomorrow night to take my youth group skiing for the weekend, and I MUST get out). I ended up paying over $40 for a big bag of sand, a shovel, and a weird hand-held garden tool thing. I spent another 2 hours hacking away at the ice in a parking space so it was completely asphalt. My work here is done.

Weird garden tool

Expertly demonstrating proper smashing technique

Bike

15 February

Bike AM: 15 mi (1 hr)
Bike PM: 30 mi (2 hr)
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Bike--Garrison Keillor is the best way to endure any trainer ride.

Frozen--I usually go to masters swim practice on Thursdays, but my car was literally frozen to the parking lot asphalt. I have no idea how to pry my car free, which makes me somewhat paranoid. I can't even back my car out because the wall of snow left by the plow is rock solid and will crush my bumper. That stuff isn't moving. Gotta love ice-on-snow-turned-to-ice-and-then-covered-in-sleet. Tomorrow I'm taking boiling water to the ice to free the tires and hubcaps, at least. Maybe I can find some sand or dirt...

Wheels stuck in the ice-snow-ice-sleet-snow-ice

You said it! (from this website)

Run, Strength, Bike, Core

14 February

Run: 8 mi
Strength: legs, triceps, lats
Core: 10 min
Bike: 30 min (8 mi)
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Run--1.2 mi WU, 6 mi tempo (tempo time 43:38, 7:16 pace), 0.8 mi cool on a treadmill. I started out running 3 mi at 7:30 pace, then just tried to pick it up.

True Love--Yes, it is Valentine's Day, and I did receive the most amazing valentine from my Valentine in AZ. He is an amazing man! But I LOVE A Prairie Home Companion. There will always be a special place in my heart for Garrison Keillor. You will not find a bigger fan of the show. Every show completely blows my mind away! Holy cow, the show I was listening to while riding my bike blew my socks off! This yodeler was INCREDIBLE!!!!!!!! Wow, I am just blown away by these performers. I really hope they come back to DC this May!

Motivation--I pulled my head out of my butt today. My focus this season is consistency, and I have been anything but. Strength workouts have gone by the wayside, and 60-80 mi per week on the bike is NOT enough. The Boston Marathon isn't going to run itself, and none of these goals are going to happen if I don't shut up and get the job done. As I ran, I thought of three things:

1) "Even the Kenyans warm up at 9:00/mi"
2) "Run your own race"
3) "Add a brick to the temple of body today"

A classmate of mine from the Air Force Academy ran his first marathon at Houston a few weeks ago and missed the Olympic marathon trials qualifying time by ~1:30. I don't want to miss a goal by 1:30. I want to obliterate my goals. What we do today can put us on "1:30" on either side of what we want most to do. Sometimes it sucks, but I don't want to be 1:30 on the wrong side of qualifying for the Olympic marathon trials (figuratively, of course). Put the rubber to the road, slacker!

One More Thought--Attitude is everything. Tempo runs are always so daunting, but for no reason! Today my goal was 7:30 pace, which in my mind was scary. 7:30?! For 6 miles?! Then I started running the warm-up distance. And felt good. Then it became time to ramp up to 7:30 pace. And it was... easy! But I exercised patience and waited 3 miles before bumping it up. Then slowly but surely 7:30 pace became 6:53 pace by the end. For the last half mile I turned it up to 6:18 pace, but my brain couldn't handle that. I know I can run 6:18 pace for a half mile, but my brain totally short circuited! I did turn it back down to 6:45 pace for a little bit and then back up, but it just goes to show how important the mental component of athletics is. Tempo runs are NOT scary, nor is 6:18 pace for such a short distance. "If the furnace is hot enough, it will burn anything." ~John Parker, Once a Runner

Bike, Core

13 February

Bike: 7 mi (30 min)
Core: 10 min
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Bike--Rode LUCKY before class this morning. It's snowing like CRAZY right now! And tons of ice! The weather is kicking my butt.

Core--Whoa, pushups are now high on the priority list for the April fitness test. OUCH!

Rest

12 February

Rest
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Rest--Only because a friend and I managed to become SUPER lost and end up halfway to Pittsburgh on our way home from York. Pittsburgh is NOT anywhere close to Bethesda, MD. Or York, PA. Oops... We drove 60+ miles the wrong way. Maybe I shouldn't be admitting this to everyone on the WWW!

Bike

11 February

Bike: 20 mi (1:45 hr)
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Bike--LUCKY on the trainer while watching Talladega Nights on DVD. I also put some pretzels, tortilla chips, and a cheese stick in my Bento Box while riding on the trainer! Ha ha. Practicing nutrition, right?? It's all about the salty snacks. Still feeling ridiculously tired, but MUCH better than yesterday. How weird...

Run

10 February

Run: 13.6 mi
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Body--I went to bed at 9:30 Fri night and didn't wake up until noon on Saturday. I feel completely fine except for this completely overwhelming fatigue. It's scary because I have never felt that tired before in my entire life.

Run--Needless to say, the run didn't go very well yet again. Managed to run 8:01 pace (total time 1:49:05), though the target was 7:45. Maybe next week? First, I need to figure out what in the heck is causing this extreme tired feeling.

Run

9 February

Run: 9.3 mi
------------------------------------------------------
Run--This was the first time that I didn't wear enough warm clothes during a run. I froze the entire time, and the run was miserable. All day I was completely exhausted for no apparent reason. It was awful and weird. Then I decided to do my "long" run (the FIRST plan calls for a shorter long run this week), and I just couldn't make it the whole way. Oh well, I'll try again later.

Training--As I was running I was thinking about the benefits of high running mileage vs. this program I am trying right now. Those super high mileage weeks really strengthened my legs in a crazy way. I am seriously wondering if running only 3 times per week is going to provide the strength my legs are going to need after pounding pavement for 20+ miles during the marathon. That's something x-training can't help with, in my opinion. Thoughts?

Bike, Swim

8 February

Bike: 8 mi (30 min )
Swim: 4200 yd
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Bike--A quick spin on LUCKY on the trainer while listening to Garrison Keillor's Joke Show from last week. Hilarious! Small chainring, spin those legs!

Swim--IM until our arms fell off and then some great breaststroke drills.

Bike, Run, Core

7 February

Bike: 28 mi (2 hr)
Run: 7 mi
Core: 10 min
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Bike--Rode LUCKY on my trainer while watching Nacho Libre. I LOVED this movie! Very cute, yet unusual, story. Lots of grinding in the big chain ring.

Run--Yup, Wed night track workout in 22* temps and snow! Actually, there were only 5 or so icy patches and 100m of snow on the track, otherwise most of it was clear. There was a pretty "chilly breeze" too. Brrrr! The workout was 10 x 400m (400m recovery)

Splits for 10 x 400m
1:34
1:32
1:32
1:31
1:26
1:26
1:27
1:27
1:27
1:23 (YIKES!)

Swim

6 February

Swim: 4000 yd
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Swim--The pool is open again! It was pretty darn chilly though (70*). Just motivation to swim faster. The sets include a long aerobic freestyle set and a back/free kicking set. Of course, there were some drills and some IM thrown in for good measure (my favorite). The shoulders were pretty stiff, probably from some more vaccine shots I had this afternoon. Just makes me tougher!

Weather--When I left my apartment this morning, the temp was 10*. It was cold. And I was on my bike. It's also supposed to snow tomorrow, but the temps are supposed to rise a bit. Outdoor workouts are going to be more of a challenge this week!

Thesis--Here's a photo sent to me last night in honor of my thesis work from another USAFA grad. While we were cadets at the United States Air Force Academy, we engaged in some pretty wacky shinanigans. This was taken right before final exams.

Some cadets at USAFA were very bored! My alma mater!

Rest

5 February

Rest
------------------------------------------------------
Rest--Just a regular old rest day. A major headache in the AM and freezing temps sidelined a tempo run, but no worries. The running gods left me a sign, and I paid attention. I'll make it up later this week.

Nutrition--I will admit I haven't been following my food guidelines very religiously at all lately, which is weird because I really like those foods. But I'm back on the horse. If I follow my guidelines, the rest of my nutrition and healthy habits fall into place by default. A recap of my guidelines, which can be used as a stepping stone for healthy eating habits:
1) Serving of fruit before noon
2) Serving of dairy before noon
3) Salad of raw vegetables (2 servings) with lunch or dinner

Swim

4 February

Swim: 1000 yd
------------------------------------------------------
100IM--PR! I swam a 1:29 for 100yd. I think I can swim even faster though.

200 Fly--DQ, but I am not disappointed. I was so incredibly nervous before my event, but I stepped up on the blocks and took off. My arms stayed on, and even felt good! Too bad I flutter kicked 30 feet from the last wall! Oh well, a goal for next time. I am NOT intimidated, and that swim was a great lesson.

Steph at the meet

Run

3 February

Run: 18.5 mi
------------------------------------------------------
Run--Oh, the sun was beautiful today! Still freezing, but very sunny. Also, today was the maiden voyage in the new shoes (Reebok Road Plus III). The insole gave me a mini blister on my right arch, but the shoes are like running on a cloud. Perfect for those who need medium amount of support with a LOT of cushion. We'll see how they fare a few hundred miles later. Right now, I'm happy.

Nutrition--I need to eat more food in smaller intervals. Last night I was so freezing, so I drank some tea and ate some soup (with about 1/2 bag of frozen veggies added) and went straight to bed. Then I had a bowl of cereal for breakfast and a small handful of dried fruits and veggies in the early afternoon. Then I came home and ate 1/2 a potato. That is definitely not enough food to sustain an 18+ mile run. I haven't been running with gels either. Saturdays are hard because services are so long. Major bonking almost happened today.

Perfect Day--After the past few weeks of bad news and doctors' appointments, it was nice to have a perfect day. Here's what a perfect day looks like: Yom Shabbat -- wake up without an alarm, movie in the AM (A Mighty Wind), leading the Torah service and chanting the longest Haftarah of the year, learning in a Pirkei Avot class, long run, hot shower, sushi, reading, bedtime! Yesssssss!

Freak out!--Tomorrow is the SWIM MEET! Time to (hopefully) knock out a goal!!!

Splits
1.7 mi, 14:35
3 mi, 26:21
3 mi, 25:59
3 mi, 24:00
1.5 mi, 11:54
1.5 mi, 12:35
3 mi, 24:48
1.8 mi, 14:13
Total time 2:34:28, total pace 8:22

Run

2 February

Run: 9.4 mi
------------------------------------------------------
Run--Wow, it is FREEZING out there. During my run snow/sleet/hail/rain were all falling from the sky. The temp was 33*, so the clouds couldn't decide what they wanted to drop on us. It wasn't too windy, but enough to make you wish it would go away. I also wore my bright blue trail shoes since I wasn't sure what the footing looked like. I didn't wear my glasses, which made the run incredibly difficult. I need to find a solution; drops on my glasses is worse than not wearing any. But another tempo run done! Time to defrost...

Splits
1.8 WU
5 mi tempo, time 35:52, pace 7:10
2.6 cool

January in Review

Swim: 17150 yd (9.7 mi)
Bike: 179.0 mi
Run: 126.0 mi
Strength/Core: 5
------------------------------------------------------
Swim--The pool closed in mid-January, and it's STILL not open! I'm scared to death because my only swim meet this season is this Sunday. My goal is to finish the 200 fly without DQ-ing, and it would be nice to have some more time. Oh well, crunch time is here, so let's do it!

Bike--This is my focus area for this season. This is WAY more time than I normally spend on my bike, so yay! This is the first time my bike miles have exceeded my running miles. I am still learning more drills, and the trainer isn't boring at all. LUCKY is still tempermental (flats, adjustments, etc), but this relationship may work after all.

Run--The FIRST training program started off pretty rough, missing some workouts here and there. But thankfully my focus isn't speed, but consistency. I really surprised myself already; I managed to break my mile PR 4 times and my 800 PR more times than that. The few sub-7:00/mile pace tempo runs really shocked me too. I have learned so much in the past year. It's fun to apply those lessons to something new and even more challenging.

Strength--Just need to do more. But I can definitely feel my efforts have been paying off out on the track. Pushups will likely become the focus over the next few months as our annual physical fitness test is coming up in April. Shooting for that 100% again! Aim High!

Bike, Core

1 February

Bike AM: 45 min (12 mi)
Bike PM: 2 hr (30 mi)
Core: 15 min
------------------------------------------------------
Bike--Most of the riding was spent in the big chain ring grinding away. Must build up that leg strength! I really like riding on my bike trainer. I am STOKED to find a triathlon to race this summer!

Core--12 x 1:15. Hip flexors, I know you're there! Yowza!

Steph and LUCKY become one!

Run

31 January

Run: 8 mi
------------------------------------------------------
Run--HOLY FAZOLI!!!! 5 PR's IN ONE NIGHT!!!! The workout was 4 x 1 mi (and I threw in an 800 for good measure). Each mile I ran was totally a new PR, and so was the 800! (Old PR's were 6:47 and 3:06.) AAAAAAAAHHHHHHHHHH! How cool!!!! Then the team celebrated with pizza and beer afterward.

Totally Bummed--I have had a slew of doctor's appointments over the past few days for various things. One was an eye appointment because I thought my pinguecula was flaring up and driving me batty. Turns out it's the fact that my eyelid is allergic to its own proteins. Therefore I can't wear any contacts in that eye anymore. AND my left eye finally needs a prescription too (and also has pinguecula). I am totally bummed that I can't wear contacts. A LOT of what I do depends on the fact that I got away with not wearing glasses. I also had to bite the big ones and buy new glasses. I am looking forward to being able to see again though. I also had 3 shots and blood drawn today! BAH! I am really sad about my eyes though... But it can't overshadow 5 PR's!!!!!! YESSSSSSS!

Splits
1 mi WU, 9:11
1 mi/800m recovery, 6:26/5:09
1 mi/800m, 6:23/5:29
1 mi/800m, 6:20/6:31
1 mi/800m, 6:18/??
800m, 2:58
800m cool

Bike, Core

30 January

Bike: 8 mi (30 min)
Core: 12 min
------------------------------------------------------
Bike--I flatted out 3 times on my bike trainer. Don't even ask. In the end, 30 min was going to suffice. "The sun'll come ouuuuuut, tomorrow..."

Core--Since the bike option didn't work out this morning as planned, I did a core workout instead. 10 x 1:15 intervals of hip flexors, pushups, back, obliques, abs.

Rest

29 January

Rest
------------------------------------------------------
Rest--The legs needed a bit of a break... so I took one! The thesis was calling my name too.

Why Oh Why?!--I signed up for the 200 fly for the meet on Sunday. I have no idea if I can finish a 200 fly. But I'm going to try! This might be my only swim meet this season due to this thing called Grad School. 200 fly hurts. A lot. I'm scared. Good thing life is an experiment and I lack this thing called shame! (Hopefully my pool opens back up on Wed as scheduled so I can try it at least once before Sunday!)

Run

28 January

Run: 8.1 mi
------------------------------------------------------
Run--4 mi tempo run on the Capital Crescent Trail in Bethesda. I ran into my TEAM a little over halfway through my tempo run! Surprise! So I turned around at the next mile marker and hauled buns to try to catch up with them; it made the tempo run that much harder. I caught up to them with a 1/2 mile left. It was great to see them. They're training for Big Sur Marathon. Crazy! My legs are TIRED.

Bird's Eye View--Week 4 of this crazy training program is done, and so far I have totally surprised myself. I can run a lot faster than I thought I could. Pain tolerance is increasing (and mental toughness) is increasing too. But the long runs haven't gone as well as they could have, nutrition issues, I think. Recovery seems to be ok, even though my pool has been closed for 2 weeks. Motivation is still there though! That's important.

Log--This is my running training from summer through the Marine Corps Marathon (click to make it larger). It's crazy to see the consistency (or lack thereof) in my training. Of course, this doesn't document x-training, bike, swim, or strength. During those lower mileage weeks, swimming tended to be a lot higher since they were recovery weeks, not to mention the triathlons in the summer. I'd like to see 2 hard weeks then a recovery week next fall. It was a great experiment though.


Splits
Home to CCT (1.7 mi), 15:37
3.5-4.0, 3:32 (downhill)
4.0-4.5, 3:36
4.5-5.0, 3:34
5.0-5.5, 3:30
5.5-6.0, 3:30
6.0-5.5, 3:39 (uphill)
5.5-5.0, 3:41
5.0-4.5, 3:39
4.5-4.0, 3:55
4.0-3.5, 4:15
3.5-home (1.4 mi), 11:21
Total time 1:03:54, total pace 7:53
Tempo time 28:41, tempo pace 7:10

Run

27 January

Run: 18.6 mi
------------------------------------------------------
Run--Some of my long runs are like a huge "Y." I ran from home to the trail, then north, then south, then back home. The northern part of the Capital Crescent Trail is completely gooey mud. Needless to say, my splits were a bit slow! I had BAD heartburn for almost the entire run, and my left foot broke in half again at mile 11. NOT cool... I am going to start looking for another pair of shoes. Too bad they cost so much! But even in crappy conditions, 8:27 average pace for a slow long run is an improvement.

Shabbat--I read Torah this morning for the early service (7:30, ouch!), and then I ushered for the 9:15 service. I arrived home at about 1:00. I LOVE being there! It's just one way to give back to such a wonderful community and family. Some people in my synagogue even started a running club. My rabbi told me that I was his primary motivation for running a marathon, and this started a whole mini revolution within the shul!!!

Shoes--I can't find Reebok anywhere. I really want to find some new shoes! I'm looking for a shoe with some support, but a lot of forefoot cushioning. Help!

Thinking--A lot happens in anyone's life on any given day. This blog mostly documents the stuff in my life that has to do with running/triathlon/lifetime fitness. A lot of life doesn't make it into the blog. Too much craziness! But my goal isn't to run "further, faster" everyday. My goal is to develop and maintain motivation, knowledge, inspiration, mental/physical/spiritual growth through lifetime fitness and healthy lifestyle. An important source of motivation is to test myself mentally and physically, for sure. Lessons learned in triathlon and distance running are most definitely applicable to just about every part of life.

Application--Running is therapy for lots of people. I have been thinking about my friend from West Point a lot over the past few days. Only in a run can I "talk" to people I miss, relive memories, rationalize irrationality, marry emotional pain with physical pain and simcha with endorphins. "Running is real and relatively simple - but it ain't easy" ~Mark Will-Weber. Amen, brother. Running may even help me become a good rabbi (that time will come someday soon!).

Splits
Home to trail (1.8 mi), 16:06
3.5-3.0, 4:23
3.0-2.0, 8:40
2.0-1.5, 4:24
1.5-1.0, 4:35
1.0-0.5, 4:35
0.5-1.0, 4:19
1.0-1.5, 4:23
1.5-2.0, 4:43
2.0-2.5, 4:23
2.5-3.0, 4:24
3.0-3.5, 4:08
3.5-4.0, 4:09
4.0-4.5, 4;02
4.5-5.0, 4:08
5.0-5.5, 4:05
5.5-6.0, 4:05
6.0-6.5, 3:53
6.5-7.0, 4:09
7.0-7.5, 4:03
7.5-8.0, 4:05
8.0-7.5, 4:18
7.5-7.0, 4:14
7.0-6.5, 4:08
6.5-6.0, 4:16
6.0-5.5, 4:01
5.5-5.0, 4:14
5.0-4.5, 4:10
4.5-4.0, 4:10
4.0-3.5, 4:03
3.5 to home (1.8 mi), 13:36
Total time 2:37:06, total pace 8:27

Bike

26 January

Bike: 30 mi (2 hr)
------------------------------------------------------
Bike--2 hrs on the trainer with LUCKY while watching Now and Then (GREAT movie). Again, I need to replace the batteries on my heart rate monitor to make sure I'm working hard enough on that thing! Lots of fast spinning in the small chainring.

Dinner--A bunch of teenagers from my youth group came over for Shabbat dinner. I made a LOT of food, and we had a great time! We were up really late singing songs and eating some dessert. It was a great way to start Shabbat, and they're a GREAT group of teenagers.

Run, Core

25 January

Run: 9.5 mi
Core: 10 min
------------------------------------------------------
Run--I don't know about you guys, but it is really hard to trick your mind to run when it's freezing outside. What do you do to pump yourself up to run in cold weather? I decided to run 4 min hard/1 min easy until I reached 3 miles, then run easy on the way back home. That way I don't have any mile splits but I do have a total time for the 3 miles. It was a good way to learn how to run by effort. It was snowing like CRAZY on the way home; my gloves, hat, shirt, and tights had a layer of ice on them. Brrrr!

Life Stuff--Last night I went to bed earlier, but of course I was really upset. A really nice friend talked to me on the phone until 1:00AM, and she really helped me. My rabbi found out about my friend in Iraq and sent me a really nice message. I live in a really great community. Now it's time to give back and do something really nice for my friend's family.

Core--10 x 1 min intervals of each exercise. I did two rounds of hip flexors, push-ups, back lifts, obliques, and lower abs. This exercise ball still rules.

Splits
1.8 WU, 16:12
3 mi intervals, 20:26 (6:48 pace)
6.5-6.0, 4:38
6.0-5.5, 4:24
5.5-5.0, 4:28
5.0-4.5, 4:33
4.5-4.0, 4:41
4.0-3.5, 4:24
3.5-home (1.7 mi), 13:24
Total time 1:17:13, total pace 8:07

Rest

24 January

Rest
------------------------------------------------------
Rest--Yes, tonight is track night, but I'm not going. This morning I found out a friend and a classmate at West Point died in Iraq this past Monday. I was in his company (A-1 Axeman!) when I was on an exchange program from the Air Force Academy to West Point for a semester during my junior year. He was a super, super nice guy and 100% genuine human being. We miss him tremendously. It's been a long day, I'm exhausted, and bed time is at 7:00 tonight.

Bike

23 January

Bike: 28 mi (2 hr)
------------------------------------------------------
Bike--2 hrs on the trainer. I tried 30 min bike/30 min thesis, which seemed to work pretty well. I am so tired, I literally almost fell asleep on the trainer. Early bedtime tonight. More inspiring words tomorrow.

Run

22 January

Run: 18 mi
------------------------------------------------------
Run--Finally did the long run today. 11.3 outside in the snow and 6.7 on the treadmill at the gym. I didn't record any splits carefully, but I checked a 1/2 mile split in the snow and it was 4:12, and my 6.7 mi in the gym was 55 min (8:12 pace). Overall I would guess between 8:30-8:45 pace. Need to eat/drink something pronto!

Bike, Core

21 January

Bike: 11 mi (45 min)
Core: 10 min
------------------------------------------------------
Today--I woke up at 8:30 (~5 hrs of sleep), worked solid until 11:30, showered and went to a 12:15 meeting, went home at 2:00 to eat lunch, went to another meeting from 2:30 to 5:00, drove home, worked on my thesis until 9:00 (with a yummy salad and homemade whole grain bread for dinner). I desperately need 36 hrs in a day. No long run yet again.

Weather--It's freezing, and there's a lot of really slippery snow on the ground. I have to leave especially early in the morning since I have to walk to work instead of ride my bike. There's just too much snow. And Bethesda drivers are out to kill cyclists.

Bike--The "Age of Aquarius/Let the Sunshine In" song is 5 minutes long! I can listen to that song 8 times in a row and have biked for 40 minutes! How cool is that?! Guess what I'll be doing for the rest of the week! Spent a lot of time in the big chain ring.

Core--A short workout, but effective nonetheless. Discovered a really good hip flexor exercise. Perfect for freestyle kicking.

Mp3 Player--My criteria: must use rechargeable NiMH AAA batteries, have low memory (less than 512mb), an armband, an FM tuner, no playlist capabilities, large enough size so I don't lose it, and less than $60. The Sandisk Sansa m200 and Creative Zen Nano Plus look pretty good. The Zen Nano Plus is on sale for ~$40 right now.

Progress--Time to do a damage report. My effort is pathetic right now. Last week I didn't do any quality run workouts, I didn't lift this week, I biked only once, I didn't do my long run yet, and I ate a lot of garbage. Now that I know what the problems are, it's time to make a plan to fix them. First, I need some more focused weekly training objectives. Second, I need to cut back the phone usage (sorry, Colin!). Third, go to bed earlier and force myself to wake up earlier, even if it's cloudy. Fourth, plan menus the night before. Fifth, realize that if I don't get my workouts in, my thesis will suffer. Running and triathlon keep me grounded! Strong mind and body work together. But my goals, especially my 10 Miler goal, never leave my mind. Also, my Boston Marathon acceptance card arrived in the mail today. A new week, a fresh start. Let's do it!!!

Rest

20 January

Rest
------------------------------------------------------
Rest--The usual Shabbat service (a WONDERFUL one too) and Pirkei Avot class. Unfortunately after I got home, it was too late to do my long run. YAR!

Bad Decisions--I ate like crap (forgot lunch and ate a ton of carbs and no veggies), went out instead of doing homework, and staying up ridiculously late talking to a super cute guy on the phone (like 3:30AM late). Well, maybe I don't regret talking to the hottie though!

Run

19 January

Run: 9.5 mi
------------------------------------------------------
Run--Today a 4 mile tempo run popped up on the schedule, with a goal pace of 7:15/mile. At first I was really intimidated of this pace, but then I realized that this is my 10 miler pace goal! If 7:15 pace feels hard for 4 miles, it sure as heck is going to feel hard for 6 more. I really surprised myself today.

Weather--It's been pretty cold. Yesterday was in the low 30's and today reached up in the low 40's with some wicked wind. At least it was sunny today, thank goodness.

Mp3 Player--This thing is about to die, and I am trying to figure out what would be a good replacement. I want something with a somewhat small memory because I don't want it to shuffle through a thousand songs. For a long run, I want it to cycle through once or twice. I'm weird like that. I also like having a tuner on there.

Splits
1.8 mi WU, 14:36
3.5-4.0, 3:34
4.0-4.5, 3:34
4.5-5.0, 3:30
5.0-5.5, 3:28
5.5-6.0, 3:28
6.0-6.5, 3:27
6.5-6.0, 3:35
6.0-5.5, 3:29
5.5-5.0, 4:33
5.0-4.5, 4:26
4.5-4.0, 4:13
4.0-3.5, 3:59
3.5-home (1.7 mi), 12:49
Total time 1:12:45, total pace 7:39
Tempo run time 27:59, tempo run pace 7:00 (or 6:59.75!!!)

Run

18 January

Run: 5.4 mi
------------------------------------------------------
Run--A simple, short run through Bethesda. No watch, no music. Just a run.

Run

17 January

Run: 9.5 mi
------------------------------------------------------
Run--Wednesday night track workout with MCRRC. 6x1000, 4x300. I ran with an excellent group again (all men, as usual). They really, really push me. Sub-6:00 for 300m doesn't seem very fast, but that's the first time I have EVER dipped down before 6:00 pace. AND it was after some really hard 1000's in 28 degree weather. The small victories lead to big ones.

Splits
1.5 mi WU--13:25
1000m/600m recovery--4:12/3:54
1000m/600m--4:07/4:14
1000m/600m--3:56/4:42
1000m/600m--3:58/4:07 (6:19 pace)
1000m/600m--4:01/4:04
1000m/1000m recovery--4:01/6:04
300m/100m recovery--1:08/0:44
300m/100m--1:08/0:59
300m/100m--1:06/1:02 (YES!!! Sub-6:00 pace!)
300m/100m--1:05/0:57
1200m cool

Steph and Michelle at the Rock'n'Roll 1/2 Marathon at ASU

Swim, Core

16 January

Swim: 5200 yd
Core: 20 min
------------------------------------------------------
Swim--Freestyle day with lots of 100's. Masters swimming is the best.

Core--My favorite piece of exercise equipment (other than SPOOKY and my *new* running shoes) is my exercise ball.

Blog--I apologize for not writing more interesting things and commenting more on other blogs. I am now married to the health physics profession and the Air Force. Sometimes it's necessary to take things one tiny step at a time. And everything will be a-ok.

Rest

15 January

Rest
------------------------------------------------------
Rest--Holy cow, I am soooo tired. I arrived in Baltimore at 12:40AM. Then drove home and finally made it into bed at 2:00AM. I woke up at 8:00 to go downtown to volunteer at a homeless shelter. We painted a huge banquet room in the shelter, which really needed it. I love volunteering and doing community service. It also took every ounce of energy to make it home. And then I passed out for a few hours. Now it's time to chomp on some food and study some health physics!

Run

14 January

Run: PF Changs Rock 'n' Roll Half Marathon
------------------------------------------------------
Overall--My sister finished her first half marathon!!!!!!! Also, NEVER EVER RUN THIS RACE!!! I've run a lot of races, including both huge and small marathons. I have never experienced any race more disorganized in my life. Let's start from the beginning...

Pre-race--I ate a baked potato and my sister had a bagel. We brought Sport Beans and some Gatorade with us too. We were feeling pretty good!

Traffic--We expected a TON of traffic, and since my sister graduated from AZ State (only 2 weeks ago!), she knew a shortcut, which we took. There was a TON of traffic everywhere. I guess 36,000 runners is a lot.

Shuttle--This is when things started going downhill. Quickly. The temperature was ~26 degrees F. We walked from the parking garage to the nearest shuttle line. We assumed the shuttle line would go fairly quickly, since the start was 13.1 miles away, so we wear shorts, beanies, gloves and long-sleeve shirts. The time was 7:00. Then we wait. And wait. And then wait some more. The line doesn't move! We don't even see any buses going by! We are FREEZING! My poor sister looks like she's going to pass out from being so cold. Finally a shuttle picks us up at 8:15. It might have warmed up to a balmy 30 degress by this point, not sure. All those skin nerves are now dead.

Start--We arrive at the race start at 8:45 (and there were more shuttles behind us). The race started at 8:30. We still had to peel off some clothes, check our stuff, and use the portapotties. We were supposed to start in corral 9, but corral 18 was at the start by the time we got there. We wormed our way up to corral 20 (out of 26). We finally start "running" at around 9:00. By "running" I mean we fight our way through TONS of walkers everywhere. I am trying to find the most straight path so my sister can follow me and conserve some energy.

Game--To keep our minds busy, we decided to rate all the bands on a scale from 1-5 (1=super suck, 5=fantastic) and give them an adjective to describe their performance. Right after the first band (a pretty good country band, score of 3, adjective homely), we saw a bunch of these crazy Christian people with HUGE signs ("Love JESUS," "Save Yourself," etc). Their timing was really bad. At this point, fire and brimstone looked pretty darn good (still ~30 degrees)!!!

Running--My sister did GREAT! In her training she learned how much water she needs and at what point she needs a little calorie boost, and she didn't stray. She was scarily consistent in her pacing. And she ran the ENTIRE RACE!! I showed her how to crimp the top of the cup to run while drinking (and not choking), and she did it. I showed her how to pin a gel to her shorts so it doesn't rub and how to tear it off while running. She ran exactly how she trained, and she was AMAZING!!! Oh, and she totally killed me in the last 0.1mi. Seriously. Our chip times are EXACTLY the same, which is scary.

Finish--After the finish (at 11:30), I take off our chips (the line was waaaay too long), grab a space blanket and make the guy put the finisher medal on my sister. Then we are forced to go through this ridiculously long food line, even though neither of us wanted any food. Then we exit the food area at 12:00. Then we try to find our bags that we checked. There's a HUGE sign pointing to the left, but there are SO many people we don't know up from down. We were like salmon trying to spawn. We finally found our bags (12:30) and start walking back over to the parking garage. Well that's the marathon finish, so we spend another hour and a half trying to just figure out how to get to the car! There are no signs or anything pointing back to the parking. Again, luckily my sister graduated from the great AZ State so she at least recognized the area. We get to the garage (2:00) and wait in line to exit (remember, marathon going on). We didn't get back to my grandparents' house until about 3:00, which is usually only a 30 min drive. It was a LONG day.

Improvement--I'm not going to say anything about the course; it was fine with me. To quote my sister, "Well, what do you expect? It's McDowell" (the name of the road). My Spanish is impeccable now! The parking and shuttles are a huge problem. The race finish is also ridiculous. I am definitely going to fill out the survey and offer some solutions. But all of that is secondary to my sister finishing her FIRST HALF MARATHON!!! I am SO proud of her!

The obligatory splits
10:50
11:19
11:06
10:45
22:02 (oops)
11:10
11:17
11:01
11:09
12:25
12:02
11:17
0:50
Total time 2:27:17, Pace 11:14

Rest

13 January

Rest
------------------------------------------------------
Rest--Wow, this was a GREAT DAY!!!! The guy I am dating (officially now, I suppose) came up from Tucson, and we spent the day with my sister. It was just a fun, relaxed day with some family members and a guy I really enjoy getting to know. We listened to a lot of Panic at the Disco. Much fun!!!

Rest

12 January

Rest
------------------------------------------------------
Rest--Had to leave for BWI early in the morning to catch my flight to Phoenix... and pack, and do laundry, and clean up my apartment, and fill my car up with gas! Oops!

Expo--The expo was pretty good. Actually, the official Rock-n-Roll gear was pretty cool! It was waaaay better than anything Boston has. I bought a new pair of running shoes (Brooks Adrenaline), which I really needed. I love running, but I go through shoes like it's my job. It's fun just to experience the vibe from all the excited runners at an event like that!

Pre-race--2 nights before the race is the most important meal for trying to maximize nutrients for an endurance event (according to my Marathon Team coach at West Point). My sister and I went over to grandma's house (where they have a yellow lab!!) to eat pasta, salad, grainy bread and Gatorade slushies. This was actually the first time I have ever eaten pasta before a race. My sister was feeling pretty good about her nutrition, which really helped her confidence.

Swim

11 January

Swim: 3550 yd
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Swim--3550 yd doesn't seem like much, but it's a lot if you're swimming 50 fly until your arms fall off. Seriously, I don't think I have ever sprinted fly this much in my life. It was a fantastic workout. Our longest interval was 2x100 free!

Thesis--If anyone out there knows anything about the chi-squared goodness-of-fit test for frequency data, pretty please let me know! I am stuck!

1/2 Marathon--I'm flying to Phoenix tomorrow morning to run the Rock-n-Roll 1/2 Marathon with my sister for her birthday (even though it was in November). My family has this weird thing about birthdays. We always celebrate them several months late. My birthday is in the beginning of April, and my birthday weekend is always reserved for Memorial Weekend. It's glorious! My sister's goal for this race is to finish, have fun, and become motivated to run more.

Bike

10 January

Bike: 34 mi (2 hr)
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Bike--Man, I can't say enough about my new trainer. I am actually enjoying riding my bike! Who knew how fun riding could be when you aren't staring death in the face throughout the streets of Bethesda! I watched RV, which is a pretty funny movie. Spent a lot of time in the big chain ring this time.

Chill Pill--It's obvious that I'm a huge planner and super-Type-A personality (seems to be a trend with triathletes). After today, I have NO idea where the Air Force is going to send me, if I am going to pass my professional board certifying exam (health physics is hard!), where I stand with this guy I really like, when I can apply to rabbinical school, and if I am training enough for Boston. But the weird thing is... I'm totally ok with it! This go-with-the-flow thing was extremely difficult at first, but I am learning to let go and just enjoy what's going on around me. Everything will be a-ok. And my day was so much better.

Run

9 January

Run: 15.4 mi
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Run--I ran down the Capital Crescent Trail. The weather looked sketchy, but I decided to risk it. Luckily I finished my run before it started sprinkling too much. It was cold out there! Holy moly, these shoes are done-ski. That's high on the list of things to purchase. My body is destroyed by a run that wasn't very eventful. The goal for the run was 8:30/mi pace. Not bad for my first long run in months!

Splits
Home to Capital Crescent Trail (1.6 mi), 15:06
3.5-2.5 (mile markers), 8:52
2.5-2.0, 4:19
2.0-2.5, 4:36
2.5-3.5, 8:52
3.5-4.0, 4:20
4.0-4.5, 4:08
4.5-5.0, 4:17
5.0-5.5, 4:07
5.5-6.0, 4:14
6.0-6.5, 4:06
6.5-7.0, 4:24
7.0-7.5, 4:09
7.5-8.0, 4:08
8.0-7.5, 4:22
7.5-7.0, 4:21
7.0-6.5, 4:19
6.5-6.0, 4:15
6.0-5.5, 4:12
5.5-5.0, 4:09
5.0-4.5, 4:12
4.5-4.0, 4:05
4.0-3.5, 3:54
3.5 to home (1.8 mi), 13:50
Total 2:11:27, 8:32/mi

Rest

8 January

Rest
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Rest--A rest day wasn't absolutely necessary training-wise, but I made some huge breakthroughs in the data analysis for my thesis. I need to finish this thing. Fortunately Talmud class in the evening saved my brain from total meltdown!

Swim, Strength, Bike

7 January

Swim: 2000 yd
Strength: Legs, lats, triceps, back
Bike: 8 mi (30 min)
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Swim--My weekly goal was 8000 yd for the week, and I squeeked by. 600 SKPS, 4x100IM, 500 fr w/ paddles, 500 fly kick.

Strength--Pullups have gone by the wayside, and it's time to bring them back. Also, my lats are the "limiting reagent" in the swimming equation. I will probably focus on lats, back, and legs for the next few weeks. And abs too, but just not today.

Bike--My other goal was 4 hours of bike this week, which I finished up today on my trainer. Each ride with LUCKY is better than the last.

Motivation--I find quotes all over the place and compile them. This blog summarizes one of my favorite ones. Yes, this blog is boring (and somewhat existential), but come April (and beyond), the writer will have some wicked fast legs and strong engine. No excuses. Only results.

"What we have is based upon moment-to-moment choices of what we do. In each of those moments, we choose. We either take a risk and move toward what we want, or we play it safe and choose comfort. Most of the people, most of the time, choose comfort. In the end, people either have excuses or experiences; reasons or results; buts or brilliance. They either have what they wanted or they have a detailed list of all the rational reasons why not." ~Anonymous

Run

6 Jan

Run: 8.4 mi
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Run--Today had to be the most beautiful day in all of the earth's history. I can't believe it was 70+ degrees today, in January no less! I ran 1.7 WU, 3 mi tempo, then 3.7 cool. That completely horrible stomach cramp came back in full force during this run. It subsided a bit, but it never fully went away (until just a few minutes ago). Some splits are slower because everyone and their mom was out on the Capital Crescent Trail since it was so nice. Avg pace for tempo was 7:15, right on the money.

Splits
Home to Capital Crescent Trail (1.7 mi) 16:46
3.5-4.0 (mile marker), 3:29
4.0-4.5, 3:40
4.5-5.0, 3:38
5.0-5.5, 3:32
5.5-5.0, 3:44
5.0-4.5, 3:43
4.5 mile marker to home (3.7 mi), 31:43

Saturdays--Oh man, do I love Saturdays. Here's how my Saturdays typically go:
-Wake up sans alarm clock, and just lay there for a bit
-Get ready to shul, *eat breakfast
-Walk to shul, enjoy services (lein Torah every so often)
-Schmooze in the social hall
-Study with the 'grown-ups' in the Pirkei Avot class
-Walk home
-Run throughout streets of Bethesda and DC
-Study Torah
-Shabbat ends at sunset! It's beautiful!

(*I know, I know, you're not really supposed to eat much before Shacharit. But I would much rather eat something substantial and enjoy my davening and community time rather than arrive at the middle of the Torah service absolutely ravenous. I think the rabbis would agree!)

Bike, Core

5 Jan

Bike: 22 mi (90 min)
Core: 10 min
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Bike--I totally dig this bike trainer! Oh ya, and my bike too. I swapped bike seats between LUCKY and SPOOKY (road bike and mtn bike, respectively). What a difference that made riding LUCKY! Now I need to buy a new saddle for SPOOKY. I also adjusted the seat height, which also made a tremendous difference. The aero bars needed tweaking too. Then the remote controls for my DVD player and TV go into my Bento Box, and away I go! I watched My Big Fat Greek Wedding. That movie rocks. Biked 5 min warm-up, then 2 min one leg and 3 min spin >100rpm for 60 min, then 30 min spin.

Swim

4 January

Swim: 4400 yd
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Swim--There is definitely some nasty bug going around everywhere, and the pool probably wasn't the smartest place to be. Practice went well, a smattering of fly (my choice), freestyle aerobic set, and lots of kicking. I need to work on my catch/pull a lot more. Paddles are going to come in handy to build strength. In the past I used my arms to pull me through the water. Now my swimming has matured to the point where I feel my arm staying in the same place in the water and my body gliding across, utilizing more core muscles. How great is that?!

New Year--My new year was a few months ago; the Gregorian year is a convenient place marker for progress, that's all. Some blogs are all about "new year's resolutions" and some totally denounce them. I read one blog where he outlined his goals and then his resolution was to look at his goals every 3 months. Why have goals if they have the potential to be easily forgotten? Goals should be everywhere--posted in the bathroom, above the kitchen sink, on your desk, above your TV, on your bike, next to your swim gear, in your shoes, in your wallet! Goals need to be examined everyday or they become worthless. My goals stare at me in the face everyday, and they have for the past 10+ years. Even olympians talk about how prominant their goals are in their lives. I'm obsessed about goals, and I find my life has more meaning if they are a constant reminder in my life.

2006 in Review

Swim: 221890 yd (126.1 mi)
Bike: 1171.8 mi
Run: 1530.5 mi
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Swim--Wow, not bad considering I learned how to swim from total scratch in August 2005!!!! I can swim each of the strokes, and I moved up to the second fastest lane in masters swimming. My strongest stroke is breaststroke, though my fly and free have improved tremendously. I am even excited to compete in meets! I never ever ever thought I would be able to swim in my entire life, and I swam over 100 miles in a year! WOW!

Bike--I didn't even own a road bike until April of this year. LUCKY and I still quarrel a lot, but he seems to be warming up to the idea of riding a lot on the trainer. I've learned a lot about bikes. Like how literally everything can break on a bike the morning of your FIRST triathlon (2 flat tires, broken rear derailleur, bent aero bars, broken cleat on shoe, waterbottle cage, and more). I can change a tube in less than 5 min with minimum crap on my hands. Thank you, LUCKY, you no good piece of crap! Thank goodness for my new bike trainer. 2007 is a new year! Full of mtn biking!!!

Run--I had an absolutely fantastic running year. It started out rough in the winter with very (very) few miles and lagging motivation. I did run National Marathon (negative split!) as a train-up for Boston (also negative split!). I had run two absolutely horrible Bostons before, so I was extremely apprehensive of the race this year. But I had the time of my life!!! And I am stoked to have the opportunity to run again in 2007. Then summer picked up, and that was the best shape I have ever been in my entire life. My fall marathon training plan ROCKED!!!!!!! My race wasn't the best race (but still negative split!), but it definitely was the most memorable. And then the JFK 50 Miler absolutely crushed my soul (and body). I'm glad that's over! It sure was fun, but that was a LOT of pain. A LOT. The single race of 2006 was the Army Ten Miler. That was the best race of my entire life. I hope I can reproduce those results on 1 April 2007. One of the best experiences I have ever had was out on that course.

2006 Goals--I had 3 goals for 2006:
1) Enjoy my first season of triathlon
2) Requalify for Boston at Marine Corps Marathon
3) Finish the JFK in one piece and in the same weekend as I started

1) Tri's and I didn't get along at first. My first tri started immediately after the most lightning I had ever seen in my entire life. It was raining, my parents were moving, EVERYTHING on my bike LUCKY was broken that morning, I didn't eat breakfast, and I knew that the next day my best friend and best yellow lab ever Nacho was going to be put to sleep. I cried during the entire bike. I remember running the 10K as fast as I possibly could just so I could be done and get back to Nacho. I never ended up with a spectacular performance this season. All lakes were really hot, so no wetsuits. And I hurt my leg after a really crappy bike fit at Tri Bonzai in Falls Church, VA. I still have that injury now. But I LOVE all three sports, and I am stoked to really test myself in 2007, provided I can find some races that haven't sold out after I figure out where I'm moving. I'd LOVE to try a 1/2 Ironman or similar distance. The Oly tri rocks though!

2) MCM was an amazing experience. I went in with an amazing base, some confidence-building races, 3 goals, and a sense of purpose. I also raised $3500+ for Team in Training for one of my best friends Wendy. Even though I didn't run the time I wanted, I still qualified for Boston, and I know I can handle at least one 100 mile week! I am still amazed I pulled off that training.

3) JFK was JFK! Man, that was humbling. 50 miles is far as hell. And I now know what it's like for a foot to snap in half. At mile 39. I am definitely going to think twice before signing up for one of those again!

2007 Goals--2006 was a year of learning. 2007 is a year of application.
1) Swim 200 fly
2) Sub-7:00/mi pace for 5K+ race
3) Sub-7:15 pace for Cherry Blossom 10 Miler on 1 April 2007
4) Sub-2:45 for oly tri
5) Do an off-road tri or fat tire race for fun

Focus--I have a mantra for 2007: Consistency, strength, flexibility and injury free. I wrote it on a sticky note and stuck it to the top of my desk. There's no turning back. 2007? Bring it on!

December in Review

Swim: 12200 yd
Bike: 54.7 mi
Run: 55.5 mi
Strength/Core: 6
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Swim--Going to Phoenix on vacation didn't help my cause. I do feel like my focus on endurance fly and freestyle catch/pull technique has REALLY paid off!!! Perhaps more importantly, I am not afraid of going to the pool anymore. I can handle the 5000+ yd high-intensity (fly-focused) workouts.

Bike--Whatever! I LOVE mtn biking! SPOOKY is the best bike EVER! It was ridiculously fun to play out on Cabin John Trail those few times. No biking in Phoenix though.

Run--My right leg was really, really bothering me; that same stupid injury thing from this past summer. And then my foot exploding during the 50 miler wasn't exactly what I needed either. But it was fun to start building up slowly again. The relay race with the fam in AZ was SOOOOO fun! I think the most fun part about it was listening to everyone whine a lot! I can whine with the best of 'em!

Strength--My focus needs to be CORE-CORE-CORE! I definitely felt the benefit during the rock climbing I did with my sister in AZ. Still lots of room for improvement. Legs will be the focus with some arms thrown in on off-swim days.

Run, Strength

3 January

Run: 8.5 mi
Strength: Legs
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Run--Wednesday Track Practice with MCRRC! Confidence wasn't too high going into this (stomach/GI problems persisting from yesterday). But I just took it easy for the first few intervals and tried to pick it up. I was inadvertently following some men around the track, and they encouraged me to try to keep up with them and really push myself. And then I scored a 800m PR! How great is that?! I'm excited to see what I will run by the end of April. Sub-7:00 pace here I come!

1 mi WU--8:59
800m/400m recovery--3:27/2:27
800m/400m--3:25/2:47
800m/400m--3:23/2:48
800m/400m--3:24/2:44
800m/400m--3:20/2:50
800m/400m--3:09/3:11
800m/400m--3:06/3:19
800m/400m--3:06/2:47
300m/200m recovery--1:09/1:22
300m/200m--1:11/1:18
300m/200m--1:10/1:25
300m--1:10
300m--1:13
800 cool

Strength--I don't know if this was the smartest idea or not, but I went to the gym and lifted legs. Plus I had to go back to retrieve my swimsuit that I left after yesterday's swim. Ner!

Swim, Bike

2 Jan

Swim: 2000 yd
Bike: 15 mi
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Swim--The pool was open today! It was iffy since gov't workers had the day off in observance of President Ford's funeral in DC. (And yes, I finally made it down to DC for the funeral procession--very moving.)

Bike--This bike trainer kicks my butt! And Cars is a good movie. I should mail my Netflix back and get a new one...!

GYGO Tri--It took me a while, but I finally finished it! I'm not sure if it was fair to take 3 days to do a triathlon, but who cares! It was fun, and it pried my butt out of bed and out on the road.

Thesis--I measured a LOT of eyeballs today for my thesis. I am making progress!!!

Bike

1 Jan

Bike: 15 mi (1 hr)
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Bike--A spin on the trainer. Not feeling too hot for some reason. It might be a good idea to track my nutrition more closely for a little while.

Volunteer--This morning I volunteered for the New Year's Resolution 5K in Gaithersburg, MD. Volunteering for MCRRC is always really fun, and it was nice that the race started later in the morning. I helped registration (sort of...?) and took pictures at the end of the race. Below are some good ones.

Fast runners!

Keep going!

"Stay in order!"

Man, there were lots of runners!

They look ready to be done running!

Can I be YOUR athletic supporter?!