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??
Thursday, March 01, 2007
Wednesday, February 28, 2007
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!
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!
Tuesday, February 27, 2007
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: 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!
Monday, February 26, 2007
Run
26 February
Run: 6 mi
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Run--J FSFJ90 )#)r )i)(#)$&@)#*@_ U403 FEA FDSFDAFDSAF 09FI09IA0 KF32!!!! BAH! I wanted to do a long run today since yesterday was snowed out, but it just didn't happen. I ran to school and the hospital the morning to get some work done, and then ran home. Then I continued on through the neighborhoods. My stomach and head felt like garbage, and my shoes and socks were soaked from the melting snow. It was just very frustrating.
Motivation--I need to pull my head out of my ... I am running the Boston Marathon in a few weeks, for crying out loud! I love running, so it's really, really weird that I had such a crappy running day today.
Run: 6 mi
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Run--J FSFJ90 )#)r )i)(#)$&@)#*@_ 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.
Sunday, February 25, 2007
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!!!
Saturday, February 24, 2007
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?!?
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
Friday, February 23, 2007
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!!!!
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!!!!
Thursday, February 22, 2007
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 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!
Wednesday, February 21, 2007
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
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...
Tuesday, February 20, 2007
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??
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!
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!
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!
Saturday, February 17, 2007
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!
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!
Friday, February 16, 2007
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
Thursday, February 15, 2007
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...
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)
Wednesday, February 14, 2007
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
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
Tuesday, February 13, 2007
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!
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!
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!
Sunday, February 11, 2007
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...
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: 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.
Friday, February 09, 2007
Run
9 February
Run: 9.3 mi
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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?
Run: 9.3 mi
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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?
Thursday, February 08, 2007
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: 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.
Wednesday, February 07, 2007
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!)
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!)
Tuesday, February 06, 2007
Swim
6 February
Swim: 4000 yd
------------------------------------------------------
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.
Swim: 4000 yd
------------------------------------------------------
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
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
Sunday, February 04, 2007
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.
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
Saturday, February 03, 2007
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: 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
Friday, February 02, 2007
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
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
Thursday, February 01, 2007
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: 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!
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!
Wednesday, January 31, 2007
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
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
Tuesday, January 30, 2007
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.
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.
Monday, January 29, 2007
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!)
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!)
Sunday, January 28, 2007
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: 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
Saturday, January 27, 2007
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
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.
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.
Thursday, January 25, 2007
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
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
Wednesday, January 24, 2007
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.
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.
Tuesday, January 23, 2007
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.
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.
Monday, January 22, 2007
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!
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!
Sunday, January 21, 2007
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!!!
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!
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!
Friday, January 19, 2007
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: 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!!!)
Thursday, January 18, 2007
Run
18 January
Run: 5.4 mi
------------------------------------------------------
Run--A simple, short run through Bethesda. No watch, no music. Just a run.
Run: 5.4 mi
------------------------------------------------------
Run--A simple, short run through Bethesda. No watch, no music. Just a run.
Wednesday, January 17, 2007
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
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
Tuesday, January 16, 2007
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.
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.
Monday, January 15, 2007
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!
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
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
------------------------------------------------------
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.
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.
Thursday, January 11, 2007
Swim
11 January
Swim: 3550 yd
------------------------------------------------------
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.
Swim: 3550 yd
------------------------------------------------------
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.
Wednesday, January 10, 2007
Bike
10 January
Bike: 34 mi (2 hr)
------------------------------------------------------
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.
Bike: 34 mi (2 hr)
------------------------------------------------------
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.
Tuesday, January 09, 2007
Run
9 January
Run: 15.4 mi
------------------------------------------------------
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
Run: 15.4 mi
------------------------------------------------------
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
------------------------------------------------------
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!
Rest
------------------------------------------------------
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!
Sunday, January 07, 2007
Swim, Strength, Bike
7 January
Swim: 2000 yd
Strength: Legs, lats, triceps, back
Bike: 8 mi (30 min)
------------------------------------------------------
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
Swim: 2000 yd
Strength: Legs, lats, triceps, back
Bike: 8 mi (30 min)
------------------------------------------------------
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
Saturday, January 06, 2007
Run
6 Jan
Run: 8.4 mi
------------------------------------------------------
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!)
Run: 8.4 mi
------------------------------------------------------
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
------------------------------------------------------
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.
Bike: 22 mi (90 min)
Core: 10 min
------------------------------------------------------
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.
Thursday, January 04, 2007
Swim
4 January
Swim: 4400 yd
------------------------------------------------------
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.
Swim: 4400 yd
------------------------------------------------------
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.
Wednesday, January 03, 2007
2006 in Review
Swim: 221890 yd (126.1 mi)
Bike: 1171.8 mi
Run: 1530.5 mi
------------------------------------------------------
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!
Bike: 1171.8 mi
Run: 1530.5 mi
------------------------------------------------------
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
------------------------------------------------------
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.
Bike: 54.7 mi
Run: 55.5 mi
Strength/Core: 6
------------------------------------------------------
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
------------------------------------------------------
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!
Run: 8.5 mi
Strength: Legs
------------------------------------------------------
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!
Tuesday, January 02, 2007
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!!!
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!!!
Monday, January 01, 2007
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.
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?!
Sunday, December 31, 2006
Run
31 Dec
Run: 10.5 mi
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Run--Downtown Washington DC was beautiful this morning. I thought President Ford's procession through the city was today, so I hopped on the Metro early, ran throughout DC, and then realized it isn't until Tuesday. (President Bush actually gave government workers the day off for observance.) Lots of runners were enjoying the National Mall this morning; we had the whole place to ourselves. Afterward I went to the Smithsonian Sackler Gallery for a ridiculously amazing exhibit. Knowing Hebrew really came in handy!
GYGO New Years Tri--After I returned home I went to the gym to get my swim on, but it was closed! I guess my transitions for this "tri" are going to be ridiculously slow!
Run: 10.5 mi
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Run--Downtown Washington DC was beautiful this morning. I thought President Ford's procession through the city was today, so I hopped on the Metro early, ran throughout DC, and then realized it isn't until Tuesday. (President Bush actually gave government workers the day off for observance.) Lots of runners were enjoying the National Mall this morning; we had the whole place to ourselves. Afterward I went to the Smithsonian Sackler Gallery for a ridiculously amazing exhibit. Knowing Hebrew really came in handy!
GYGO New Years Tri--After I returned home I went to the gym to get my swim on, but it was closed! I guess my transitions for this "tri" are going to be ridiculously slow!
Saturday, December 30, 2006
Run
30 Dec
Run: 6.4 mi
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Run--Ah, a nice run through the streets of Bethesda! It was beee-u-tiful this afternoon! Other than some really bad heartburn (not sure what caused that), it was a good run. The drinking fountain was still on, which makes me wonder which other ones are still on. Winter marathon training is always so ridiculously hard for me.
Run: 6.4 mi
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Run--Ah, a nice run through the streets of Bethesda! It was beee-u-tiful this afternoon! Other than some really bad heartburn (not sure what caused that), it was a good run. The drinking fountain was still on, which makes me wonder which other ones are still on. Winter marathon training is always so ridiculously hard for me.
Music--(for blogger friend Ann who leaves nice comments!) On short runs or gym workouts I usually listen to fun stuff (Ace of Base, Barenaked Ladies, soundtrack to Spamalot, Franz Ferdinand, dance/house music, Manhattan Transfer). I teach a Jewish music class, so I have lots of that stuff too that I really like (LeeVees, Eric Komar, Robbi Sherwin, Moshav, Ashira, Hadag Nachash). Before a race, to pump myself up I listen to some specific songs: V'ahavta by Eric Komar, Four Brothers by Manhattan Transfer, Beautiful Life by Ace of Base, Ushti Baba by Golem. When I'm running 26.2 miles, I want my brain to be full of songs I love so I can just go through them in my head so I don't think about the pain and suffering. I don't think about splits, eating, or anything. Just the songs. It's much more fun that way!
More Vacation Recap-- Fun times with the family, THE HEAD (we had fun with that graduation head for the entire vacation), dogsitting a golden retriever puppy.
Ok, I'm SOOOO not ready for children!!!
Puppy! Now that's more like it!
Steph, "the Graduate" (AKA Grandma), and my sis
Puppy torture!!! Ha ha!
Ah, family photo at Saguaro Ranch Park (my childhood playplace)
"The Graduate" (AKA "The HEAD" AKA Grandma) and the women
Bike
29 Dec
Bike: 15 mi (1 hr)
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Bike--I finally bought a bike trainer! (Used lots of coupons) It didn't take long to set up, fortunately, and I really had a lot of fun. I warmed up for 5 min then did 5 min hard/big chainring then 5 min spin in the small chainring. It kicked my butt! I watched the DVD Contact. What a fantastic movie.
More Vacation Recap--Trip to Tucson to see Colin, Nutcracker ballet, family dinner at Carrabba's, gift exchange with the family.
Bike: 15 mi (1 hr)
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Bike--I finally bought a bike trainer! (Used lots of coupons) It didn't take long to set up, fortunately, and I really had a lot of fun. I warmed up for 5 min then did 5 min hard/big chainring then 5 min spin in the small chainring. It kicked my butt! I watched the DVD Contact. What a fantastic movie.
More Vacation Recap--Trip to Tucson to see Colin, Nutcracker ballet, family dinner at Carrabba's, gift exchange with the family.
Colin and Steph in Tucson (he's so tall... and buff!)
King Chicks at the Nutcracker in Phoenix
King girls polished off a piece chocolate cake at Carrabba's
Our grandma and my little sister (in a Mexican mumu)
Steph and my younger sister (ASU GRAD!!!)
Gifts from grandma to our cousin, Steph, and my middle sister
Friday, December 29, 2006
Rest
28 Dec
Rest
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Rest--Lots of flying through the air from Phoenix back to good ol' DC.
Vacation Recap--My sister and I did a pretty good job of trying to balance running/fitness with the total chaos that is our family. Chaos in the most literal sense. Climbing at Camelback Mountain, my sister's graduation from Arizona State University, Kings of the Road 30K Relay.
Rest
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Rest--Lots of flying through the air from Phoenix back to good ol' DC.
Vacation Recap--My sister and I did a pretty good job of trying to balance running/fitness with the total chaos that is our family. Chaos in the most literal sense. Climbing at Camelback Mountain, my sister's graduation from Arizona State University, Kings of the Road 30K Relay.
Steph having fun on Camelback Mtn
"Hanging Out!" 
Arizona State Grad!!!
Wow, that's scary... That head keeps coming back
Relay Race
Kings of the Road!
Rest
27 Dec
Rest
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Rest--This was a classic example of having good intentions and not seizing the opportunity when it presented itself. We frittered the morning away, then we had to all of a sudden visit a million relatives all over the city. I am fighting this morning-runner thing tooth and nail! I love my 3:00 afternoon run. It's now time to love the early morning endorphins!
Rest
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Rest--This was a classic example of having good intentions and not seizing the opportunity when it presented itself. We frittered the morning away, then we had to all of a sudden visit a million relatives all over the city. I am fighting this morning-runner thing tooth and nail! I love my 3:00 afternoon run. It's now time to love the early morning endorphins!
Run
26 Dec
Run: 11 mi
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Run--My sister and I ran 11 miles around Phoenix. I am obsessed with saguaro cacti. We both needed this run as a confidence booster for the 1/2 marathon in two weeks. The weather was beautiful, and I felt pretty good.
Run: 11 mi
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Run--My sister and I ran 11 miles around Phoenix. I am obsessed with saguaro cacti. We both needed this run as a confidence booster for the 1/2 marathon in two weeks. The weather was beautiful, and I felt pretty good.
Tuesday, December 26, 2006
Rest
25 Dec
Rest
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Rest--Since the rest of the world was taking a break, it seemed appropriate for us to take one too! We spent the day at my uncle's house playing dominos and eating pumpkin cheesecake. Much fun.
Race(?)--I just received an e-mail about an underground marathon on 31 Dec in Bethesda. It sounds intriguing... It might be worth checking out.
Rest
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Rest--Since the rest of the world was taking a break, it seemed appropriate for us to take one too! We spent the day at my uncle's house playing dominos and eating pumpkin cheesecake. Much fun.
Race(?)--I just received an e-mail about an underground marathon on 31 Dec in Bethesda. It sounds intriguing... It might be worth checking out.
Run
24 Dec
Run: 7 mi
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Run--I ran with my sister throughout Glendale. We're both running the Rock and Roll 1/2 Marathon in Phoenix next month, my sister's first half! I think we averaged about 10:00/mi, which is on par for her pace. It's going to be a very fun race.
Run: 7 mi
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Run--I ran with my sister throughout Glendale. We're both running the Rock and Roll 1/2 Marathon in Phoenix next month, my sister's first half! I think we averaged about 10:00/mi, which is on par for her pace. It's going to be a very fun race.
Rest
23 Dec
Rest
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Rest--Family Day turned into Individual Day for some reason. I don't drive on Shabbat, but it doesn't matter at all to my family. I rode around with my sister all over the city while she did her running around. It's fun to just hang out sometimes. A good, and very different, Shabbat.
Rest
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Rest--Family Day turned into Individual Day for some reason. I don't drive on Shabbat, but it doesn't matter at all to my family. I rode around with my sister all over the city while she did her running around. It's fun to just hang out sometimes. A good, and very different, Shabbat.
Run, Strength, Core
22 Dec
Run: 4 mi
Strength: pull-ups, dips, lots-o-lats
Core: 8 min
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Run--My sister and I went to her gym in Phoenix. It was pretty nice, especially compared to the navy base where I normally work out! They even have a year-round outdoor pool, tons of courts, and lots of aerobic machines. The free weights were everywhere too! My lats were sore!!!
Run: 4 mi
Strength: pull-ups, dips, lots-o-lats
Core: 8 min
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Run--My sister and I went to her gym in Phoenix. It was pretty nice, especially compared to the navy base where I normally work out! They even have a year-round outdoor pool, tons of courts, and lots of aerobic machines. The free weights were everywhere too! My lats were sore!!!
Rest
21 Dec
Rest
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Rest--I can't remember what I did this day, but I remember not feeling too well. Oh well, I'm sure I had fun!
Rest
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Rest--I can't remember what I did this day, but I remember not feeling too well. Oh well, I'm sure I had fun!
Wednesday, December 20, 2006
Run
20 Dec
Run: 30 min
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Run--Mom and I went for a run in the morning. I am NOT a morning runner! Brrr, it was cold (40's). The rest of the morning/afternoon was filled with piano playing and thesis data reduction. This evening we took my grandma out for her birthday to a Mexican restaurant, a good time had by all. It was a good chance for me to practice my Japanese and enjoy the company.
Goals--I have been thinking a LOT about what I want to do in 2007, and I think I have it figured out. Unfortunately I left my race schedule over in MD, so that might have to wait a bit more. My body is still broken (left foot and right calf), so the time off isn't really hurting me too much. I'm anxious to start the crazy running again though. I LOVE being outside in the sun.
Run: 30 min
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Run--Mom and I went for a run in the morning. I am NOT a morning runner! Brrr, it was cold (40's). The rest of the morning/afternoon was filled with piano playing and thesis data reduction. This evening we took my grandma out for her birthday to a Mexican restaurant, a good time had by all. It was a good chance for me to practice my Japanese and enjoy the company.
Goals--I have been thinking a LOT about what I want to do in 2007, and I think I have it figured out. Unfortunately I left my race schedule over in MD, so that might have to wait a bit more. My body is still broken (left foot and right calf), so the time off isn't really hurting me too much. I'm anxious to start the crazy running again though. I LOVE being outside in the sun.
Rest
19 Dec
Rest
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Rest--Maybe I'm taking too many days off, but I just don't care. We went to ASU to see what life was like for my sister there. That is a HUGE campus! Then there was much babysitting and dogsitting.
Rest
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Rest--Maybe I'm taking too many days off, but I just don't care. We went to ASU to see what life was like for my sister there. That is a HUGE campus! Then there was much babysitting and dogsitting.
Tuesday, December 19, 2006
Rest
18 Dec
Rest
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Rest--The fam and I drove down to Tucson so I could meet up with guy I really like (also graduated from USAFA). Then they continued south and had a great time at Nogales, Mexico while I stayed in Tucson. I'm surprised they weren't arrested. We had a great time too. Unfortunately I had to go back to Phoenix so he could pack for his trip to Singapore tomorrow. I'm hoping he can come to DC for a visit sometime. He's a triathlete also!
Rest
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Rest--The fam and I drove down to Tucson so I could meet up with guy I really like (also graduated from USAFA). Then they continued south and had a great time at Nogales, Mexico while I stayed in Tucson. I'm surprised they weren't arrested. We had a great time too. Unfortunately I had to go back to Phoenix so he could pack for his trip to Singapore tomorrow. I'm hoping he can come to DC for a visit sometime. He's a triathlete also!
Run
17 Dec
Run: AZ Road Racers Desert Classic 30K Relay
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Run--It was so cold in AZ!!! (And I'm a South Dakota native!) We're slow, what can I say?! But we had a good time, and were absolutely crushed by just about every team. It didn't help that we each ate about 3500+ calories the night before at my sister's graduation party! Man, my grandma can cook!
KINGS OF THE ROAD 2:44:36
Dad M-44 0:29:14
Sister F-23 1:00:31
Steph F-24 0:47:59
Mom F-44 0:26:30
It was an out and back for each person, and a 5K, 10K, 10K, 5K. The 5K people turned around and headed back toward the start at 1.55 mi and my sister and I turned around at the 5K mark for our 10K distance. It was uphill and with a huge headwind, but after the turnaround, we just flew down! I think my mom negative splitted her 5K by 3-4 min, that's how bad it was! Wow, my 10K time was only 4 seconds slower that my 10K PR! How slow! Something to work on... Who knows what the rest of the vacation is going to look like Hopefully I can just stay hydrated and do something now and then. I'm enjoying this time off!
Run: AZ Road Racers Desert Classic 30K Relay
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Run--It was so cold in AZ!!! (And I'm a South Dakota native!) We're slow, what can I say?! But we had a good time, and were absolutely crushed by just about every team. It didn't help that we each ate about 3500+ calories the night before at my sister's graduation party! Man, my grandma can cook!
KINGS OF THE ROAD 2:44:36
Dad M-44 0:29:14
Sister F-23 1:00:31
Steph F-24 0:47:59
Mom F-44 0:26:30
It was an out and back for each person, and a 5K, 10K, 10K, 5K. The 5K people turned around and headed back toward the start at 1.55 mi and my sister and I turned around at the 5K mark for our 10K distance. It was uphill and with a huge headwind, but after the turnaround, we just flew down! I think my mom negative splitted her 5K by 3-4 min, that's how bad it was! Wow, my 10K time was only 4 seconds slower that my 10K PR! How slow! Something to work on... Who knows what the rest of the vacation is going to look like Hopefully I can just stay hydrated and do something now and then. I'm enjoying this time off!
Rest
16 Dec
Rest
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Rest--MY SISTER GRADUATED FROM ARIZONA STATE UNIVERSITY!!!
Rest
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Rest--MY SISTER GRADUATED FROM ARIZONA STATE UNIVERSITY!!!
X-Train
15 Dec
X-Train: 5+ hrs rock climbing
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X-train--My sister and I drove to Camelback Mtn in Phoenix to do some kick-butt climbing out there. Those pull-ups that I have been working on really help tremendously! It was SUPER fun. I will have to post some pictures of that after I return to MD.
X-Train: 5+ hrs rock climbing
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X-train--My sister and I drove to Camelback Mtn in Phoenix to do some kick-butt climbing out there. Those pull-ups that I have been working on really help tremendously! It was SUPER fun. I will have to post some pictures of that after I return to MD.
Rest
14 Dec
Rest
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Rest--Post office (with 10 packages!), biked to class, lesson with rabbi, stopped at a store, went to the airport, landed in Phoenix. Busy day!
Rest
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Rest--Post office (with 10 packages!), biked to class, lesson with rabbi, stopped at a store, went to the airport, landed in Phoenix. Busy day!
Wednesday, December 13, 2006
Swim
13 Dec
Swim: 3000 yd
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Swim--The swim was Pathetic. Yes, with a capital P. Even making into the pool today was a good thing. I have negative energy right now.
Energy--The energy I have in any given day is dependent on two factors: what I CAN control and what I CANNOT control. What I CAN control: fluid intake, sleep, foods, how I use my time/limiting distractions. What I CANNOT control: weather (esp. cloudy weather), hormones, 10000 lbs of health physics problems every other day. I have been focusing on the things I cannot control rather than the things I can. It's time to flip it around. Now! All of my greatest role models have a boatload of discipline in many aspects of their lives. It's time for me to learn something from them.
Swim: 3000 yd
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Swim--The swim was Pathetic. Yes, with a capital P. Even making into the pool today was a good thing. I have negative energy right now.
Energy--The energy I have in any given day is dependent on two factors: what I CAN control and what I CANNOT control. What I CAN control: fluid intake, sleep, foods, how I use my time/limiting distractions. What I CANNOT control: weather (esp. cloudy weather), hormones, 10000 lbs of health physics problems every other day. I have been focusing on the things I cannot control rather than the things I can. It's time to flip it around. Now! All of my greatest role models have a boatload of discipline in many aspects of their lives. It's time for me to learn something from them.
Rest
12 Dec
Rest
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Rest--And then grad school surprises you by becoming even harder! :-) I am READY for this vacation!
Rest
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Rest--And then grad school surprises you by becoming even harder! :-) I am READY for this vacation!
Sunday, December 10, 2006
Run, Bike, Stretching, Core
10 Dec
Run: Jingle Bell Jog 8K
Bike: 26 min (7.5 mi)
Stretching: 10 min
Core: 20 min
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Run--The Jingle Bell Jog is a fun time had by all. My only goals were to finish and enjoy running again. I took it REALLY easy at the beginning, just catching up with some runners I recognized from the JFK 50 Miler. Then I just started picking it up along the way. Final time was about 38:54 for the 8K, which isn't too bad for slacking off.
Goals--I still don't have my long-term goals yet, but that doesn't stop me from having weekly ones! My weekly goals (Mon-Sun) included:
-8000 yd swimming
-Strength 3x
-5 hrs of cardio (whatever I wanted to do, not including swimming)
-Lots of tiny thesis and rabbinical school application goals
And I accomplished all of them! I don't do well on one of those schedules which dictates what one must do every single day. This summer I experimented with a training plan based on weekly miles (swim-bike-run), distributed throughout the week however I wanted to do it.
Run: Jingle Bell Jog 8K
Bike: 26 min (7.5 mi)
Stretching: 10 min
Core: 20 min
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Run--The Jingle Bell Jog is a fun time had by all. My only goals were to finish and enjoy running again. I took it REALLY easy at the beginning, just catching up with some runners I recognized from the JFK 50 Miler. Then I just started picking it up along the way. Final time was about 38:54 for the 8K, which isn't too bad for slacking off.
Goals--I still don't have my long-term goals yet, but that doesn't stop me from having weekly ones! My weekly goals (Mon-Sun) included:
-8000 yd swimming
-Strength 3x
-5 hrs of cardio (whatever I wanted to do, not including swimming)
-Lots of tiny thesis and rabbinical school application goals
And I accomplished all of them! I don't do well on one of those schedules which dictates what one must do every single day. This summer I experimented with a training plan based on weekly miles (swim-bike-run), distributed throughout the week however I wanted to do it.
Steph and Adam post-race
One more for good measure
Bike
9 Dec
Bike: 27 min (7.6 mi)
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Bike--I studied at the 'gogue during a lot of Shabbat, and when I came home I studied some more. After sunset, I headed on over to the gym. I only had ~30 min to do something, but 30 min is more than zero! I ate enough latkes and cookie dough for an entire year that evening with some friends.
Bike: 27 min (7.6 mi)
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Bike--I studied at the 'gogue during a lot of Shabbat, and when I came home I studied some more. After sunset, I headed on over to the gym. I only had ~30 min to do something, but 30 min is more than zero! I ate enough latkes and cookie dough for an entire year that evening with some friends.
Friday, December 08, 2006
Bike, Strength
8 Dec
Bike: 60 min
Strength: 50 min
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Bike--Cabin John Trail was calling my name, so I listened and followed. It was pretty chilly (~33 degrees F), but fun nonetheless. My skills have developed tremendously over the past year. Bring on the roots and rocks, biggest you got! Mountain biking is so ridiculously fun.
Strength--Ab/adductors, quads, calf (left only), lots of hip muscles, bicep, tricep, lats. I did some really long, tough negatives and pull-ups too.
Stress--The stress has gone down considerably. Some issues are still present obviously, but I called the functional manager for the health physicists in the Air Force, and he was incredibly helpful. I probably won't know where I am moving until March or so, but that's ok. One of my huge faults is my ability to "roll with the punches." I've been a military brat all my life, and now I'm active duty, so it's surprising I haven't learned this earlier! I crave focus, tenacity, and predictability, but flexibility is also a great character trait to develop and possess. I am also going to Israel in March, which I am SUPER STOKED about! Time to start a great weekend.
Bike: 60 min
Strength: 50 min
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Bike--Cabin John Trail was calling my name, so I listened and followed. It was pretty chilly (~33 degrees F), but fun nonetheless. My skills have developed tremendously over the past year. Bring on the roots and rocks, biggest you got! Mountain biking is so ridiculously fun.
Strength--Ab/adductors, quads, calf (left only), lots of hip muscles, bicep, tricep, lats. I did some really long, tough negatives and pull-ups too.
Stress--The stress has gone down considerably. Some issues are still present obviously, but I called the functional manager for the health physicists in the Air Force, and he was incredibly helpful. I probably won't know where I am moving until March or so, but that's ok. One of my huge faults is my ability to "roll with the punches." I've been a military brat all my life, and now I'm active duty, so it's surprising I haven't learned this earlier! I crave focus, tenacity, and predictability, but flexibility is also a great character trait to develop and possess. I am also going to Israel in March, which I am SUPER STOKED about! Time to start a great weekend.
Thursday, December 07, 2006
Swim, X-Train, Stretching
7 Dec
Swim: 5700 yd
X-Train: 10 min rowing
Stretching: 25 min
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Swim--This was the furthest I have ever swam at one time in my entire life. I had to do the workout early since I had a meeting at the same time as practice. The set was incredibly difficult, and I only swam freestyle for about 800 of it. It was just a LOT of everything.
Stretching--Wow, my body likes stretching! The arms LOVE it! My leg even feels better, which is a HUGE plus from how it had been feeling over the past few weeks.
Stress--It's pretty high right now. I thought I was moving to San Antonio in May, but turns out that's not the case. I have no idea when my program is finished, I have no idea where I'm going or when, I have no idea what the Air Force is going to make me do with this degree -OR- how much say I have in the process. Hopefully my functional manager will be in his office tomorrow. A fall marathon, or any triathlons for that matter, are probably a no-go until 2008 at the earliest. I am VERY bummed right now. This news arrived today.
Swim: 5700 yd
X-Train: 10 min rowing
Stretching: 25 min
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Swim--This was the furthest I have ever swam at one time in my entire life. I had to do the workout early since I had a meeting at the same time as practice. The set was incredibly difficult, and I only swam freestyle for about 800 of it. It was just a LOT of everything.
Stretching--Wow, my body likes stretching! The arms LOVE it! My leg even feels better, which is a HUGE plus from how it had been feeling over the past few weeks.
Stress--It's pretty high right now. I thought I was moving to San Antonio in May, but turns out that's not the case. I have no idea when my program is finished, I have no idea where I'm going or when, I have no idea what the Air Force is going to make me do with this degree -OR- how much say I have in the process. Hopefully my functional manager will be in his office tomorrow. A fall marathon, or any triathlons for that matter, are probably a no-go until 2008 at the earliest. I am VERY bummed right now. This news arrived today.
Wednesday, December 06, 2006
X-Train, Run, Strength
6 Dec
X-Train: 30 min elliptical, 10 min rowing
Run: 2.4 mi (20 min)
Strength: 40 min
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X-Train--My training is going to be a cornucopia of x-training for the next few weeks. People in the gym must think I have a short attention span. I just want to see how much I can cram in an hour.
Run--First run since the 50 miler. This was just to see if I remembered HOW to run. A few of my friends and I are going to run the Jingle Bell 8K this weekend for fun. The goal is just to finish!
Strength--Lots of legs, shoulders, back. The gym closed before I could finish.
Projects--I am swamped with my winter time projects: masters degree in physics, rabbinical school preparation, military stuff, youth group, Hebrew school teaching, finishing up some books I am reading, and preparing for my trip to AZ next week. Needless to say the post about my upcoming goals is going to be delayed just for a bit until I can slow life down.
X-Train: 30 min elliptical, 10 min rowing
Run: 2.4 mi (20 min)
Strength: 40 min
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X-Train--My training is going to be a cornucopia of x-training for the next few weeks. People in the gym must think I have a short attention span. I just want to see how much I can cram in an hour.
Run--First run since the 50 miler. This was just to see if I remembered HOW to run. A few of my friends and I are going to run the Jingle Bell 8K this weekend for fun. The goal is just to finish!
Strength--Lots of legs, shoulders, back. The gym closed before I could finish.
Projects--I am swamped with my winter time projects: masters degree in physics, rabbinical school preparation, military stuff, youth group, Hebrew school teaching, finishing up some books I am reading, and preparing for my trip to AZ next week. Needless to say the post about my upcoming goals is going to be delayed just for a bit until I can slow life down.
Tuesday, December 05, 2006
Swim
5 Dec
Swim: 3500 yd
------------------------------------------------------
Swim--I only had an hour to crank out a set. My coach was there though, which was SUPER helpful. Usually he just yells at me to keep my feet together, but today he was really surprised at the progress I have made by swimming on my own. I swam most of this with fins, but all the fly still made me pretty tired. Just need to keep at it!!! I can feel the abs, back, and shoulders strengthening every time I go into the water.
The Set
600 SKPS
8x100 (50 dr/50 sw, odd fly, even back)
50 EZ
5x(4x50) fly, br, fly, back, fly
50 EZ
500 free pull
5x100 kick (odd fly, even fr)
Swim: 3500 yd
------------------------------------------------------
Swim--I only had an hour to crank out a set. My coach was there though, which was SUPER helpful. Usually he just yells at me to keep my feet together, but today he was really surprised at the progress I have made by swimming on my own. I swam most of this with fins, but all the fly still made me pretty tired. Just need to keep at it!!! I can feel the abs, back, and shoulders strengthening every time I go into the water.
The Set
600 SKPS
8x100 (50 dr/50 sw, odd fly, even back)
50 EZ
5x(4x50) fly, br, fly, back, fly
50 EZ
500 free pull
5x100 kick (odd fly, even fr)
Monday, December 04, 2006
November in Review
Swim: 28000 yd (15.9 mi)
Bike: 80.0 mi
Run: 81.3 mi
Strength/Core: 4
------------------------------------------------------
Swim--This distance was about average. I had a week or two with zero swimming due to recovery from a looooong race, but I made it up the following weeks with some good recovery distance. December distance will be lower (vacation!), but hopefully my focus on fly and aerobic sets in November will help me accomplish my goal of finishing the 200 fly in a winter meet.
Bike--Most of the bike miles were from my daily commute, which is my favorite part of the day. I went on a few leisurely rides with some friends through DC which were a lot of fun. In January I am going to buy a bike trainer and go nuts riding LUCKY all winter and most of spring. The latest discovery was Cabin John Trail in Bethesda, which is a very nice beginner mountain bike trail. It was so fun!!! My mountain bike SPOOKY might be seeing some more miles in the winter months also. I LOVE that bike.
Run--Holy moly, I haven't run in almost 3 weeks straight! Of the 81+ miles in November, 50 of those were in ONE race. Running is going on the backburner right now until I'm 100% healed (right leg still being completely stupid). I'm also storing up motivation and mental excitement in my non-running weeks in order to avoid burnout from the crazy training plan I crafted a few weeks ago for the next season.
Strength/Core--I didn't lift weights at all in November, but I did do a few core workouts. This number was also lower because of post-50-miler recovery. My main goal is to increase this number for December (I will be creative while on my vacation, trust me).
Bike: 80.0 mi
Run: 81.3 mi
Strength/Core: 4
------------------------------------------------------
Swim--This distance was about average. I had a week or two with zero swimming due to recovery from a looooong race, but I made it up the following weeks with some good recovery distance. December distance will be lower (vacation!), but hopefully my focus on fly and aerobic sets in November will help me accomplish my goal of finishing the 200 fly in a winter meet.
Bike--Most of the bike miles were from my daily commute, which is my favorite part of the day. I went on a few leisurely rides with some friends through DC which were a lot of fun. In January I am going to buy a bike trainer and go nuts riding LUCKY all winter and most of spring. The latest discovery was Cabin John Trail in Bethesda, which is a very nice beginner mountain bike trail. It was so fun!!! My mountain bike SPOOKY might be seeing some more miles in the winter months also. I LOVE that bike.
Run--Holy moly, I haven't run in almost 3 weeks straight! Of the 81+ miles in November, 50 of those were in ONE race. Running is going on the backburner right now until I'm 100% healed (right leg still being completely stupid). I'm also storing up motivation and mental excitement in my non-running weeks in order to avoid burnout from the crazy training plan I crafted a few weeks ago for the next season.
Strength/Core--I didn't lift weights at all in November, but I did do a few core workouts. This number was also lower because of post-50-miler recovery. My main goal is to increase this number for December (I will be creative while on my vacation, trust me).
X-Train, Strength
4 Dec
X-Train: 45 min elliptical, 30 min gym bike, 10 min rowing
Strength: 45 min
Core: 10 min
------------------------------------------------------
X-train--My mp3 player has a new playlist, loaded with (totally random) motivational songs! The time flew by in the gym. My energy today was really low, and going to the gym helped tremendously!
Strength--For now I am doing lower weight, very slow reps, and about 10-12. I worked biceps, lats, triceps, quads, hip flexors, and chest. Lifting weights is so enjoyable, and I'm stoked to be able to focus on lifting more often. I'm only up to 3 consecutive pull-ups now. Man, it would be nice to get back to 8 pretty soon. Just have to keep working on it.
X-Train: 45 min elliptical, 30 min gym bike, 10 min rowing
Strength: 45 min
Core: 10 min
------------------------------------------------------
X-train--My mp3 player has a new playlist, loaded with (totally random) motivational songs! The time flew by in the gym. My energy today was really low, and going to the gym helped tremendously!
Strength--For now I am doing lower weight, very slow reps, and about 10-12. I worked biceps, lats, triceps, quads, hip flexors, and chest. Lifting weights is so enjoyable, and I'm stoked to be able to focus on lifting more often. I'm only up to 3 consecutive pull-ups now. Man, it would be nice to get back to 8 pretty soon. Just have to keep working on it.
Sunday, December 03, 2006
Core
3 Dec
Core: 10 min
------------------------------------------------------
Core--It's not a lot, but 10 minutes is better than zero minutes. I spent the morning doing lots of homework problems and studying lots of text. In the afternoon I attended a conference in DC on special needs. My favorite age group to work with is the senior citizen group, and I work with teenagers a lot, so this conference was right down my alley. I learned so much, and I really want to give back to the community. A wonderful motivator.
Core: 10 min
------------------------------------------------------
Core--It's not a lot, but 10 minutes is better than zero minutes. I spent the morning doing lots of homework problems and studying lots of text. In the afternoon I attended a conference in DC on special needs. My favorite age group to work with is the senior citizen group, and I work with teenagers a lot, so this conference was right down my alley. I learned so much, and I really want to give back to the community. A wonderful motivator.
Rest
1-2 Dec
Rest
------------------------------------------------------
Rest--Swimming kicked my booty on Thursday! I'm still taking it really easy before I start ramping it up again for Boston training. This upcoming weekend will be the first run after the 50 miler (although I did run back from shul yesterday and to the metro today--in a skirt!). I also made a HUGE breakthrough in my thesis research on Friday.
Rest
------------------------------------------------------
Rest--Swimming kicked my booty on Thursday! I'm still taking it really easy before I start ramping it up again for Boston training. This upcoming weekend will be the first run after the 50 miler (although I did run back from shul yesterday and to the metro today--in a skirt!). I also made a HUGE breakthrough in my thesis research on Friday.
Thursday, November 30, 2006
Bike, Swim, Stretching
30 Nov
Bike: 60 min
Swim: 5500 yd
Stretching: 10 min
------------------------------------------------------
Bike--I went mtn biking out at Cabin John Regional Park in Bethesda today. The trails are rated beginner. I had a GREAT time out there! The weather was perfect too. It's a great place to work on basic mtn biking skills. I LOVE my mountain bike!!!!
Swim--I moved up to the fastest lane on my masters team today. And I got it handed to me. Big time. Wow, I am going to be sore tomorrow. I can't remember the whole set, but there was a LOT of fly and a LOT of 200 IM. My abs are shredded from all the fly kicking. I hope I can hang with them from now on. They were very nice!
Lessons--I listed to Simply Stu's podcast yesterday (while doing radon homework), and I really enjoyed it. Stu's coach, and the coach of RaceAthlete, spoke about the focus and purpose of the off-season, which was really informative. I don't have the funds to hire a coach, but I have read quite a bit on periodization. It was reassuring to hear that his thoughts on how to train in the off-season are very similar to mine. And Desiree Ficker is AMAZING! I met her at the IronGirl Triathlon last August, and she is just an amazing person. To hear her account of her Kona race was incredible. The best part of the interview was when she talked about her friends yelling "Drop the bomb!!" That rocks!!! The podcast was chock full of triathlon (and life) lessons--patience, consistency, discipline (in training, recovery, and nutrition), pushing aside the pain, mental strength, and positive attitude. Those pros are amazing.
Bike: 60 min
Swim: 5500 yd
Stretching: 10 min
------------------------------------------------------
Bike--I went mtn biking out at Cabin John Regional Park in Bethesda today. The trails are rated beginner. I had a GREAT time out there! The weather was perfect too. It's a great place to work on basic mtn biking skills. I LOVE my mountain bike!!!!
Swim--I moved up to the fastest lane on my masters team today. And I got it handed to me. Big time. Wow, I am going to be sore tomorrow. I can't remember the whole set, but there was a LOT of fly and a LOT of 200 IM. My abs are shredded from all the fly kicking. I hope I can hang with them from now on. They were very nice!
Lessons--I listed to Simply Stu's podcast yesterday (while doing radon homework), and I really enjoyed it. Stu's coach, and the coach of RaceAthlete, spoke about the focus and purpose of the off-season, which was really informative. I don't have the funds to hire a coach, but I have read quite a bit on periodization. It was reassuring to hear that his thoughts on how to train in the off-season are very similar to mine. And Desiree Ficker is AMAZING! I met her at the IronGirl Triathlon last August, and she is just an amazing person. To hear her account of her Kona race was incredible. The best part of the interview was when she talked about her friends yelling "Drop the bomb!!" That rocks!!! The podcast was chock full of triathlon (and life) lessons--patience, consistency, discipline (in training, recovery, and nutrition), pushing aside the pain, mental strength, and positive attitude. Those pros are amazing.
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