Friday, February 12, 2016

Chattanooga Training Recap - Weeks 15 and 16

Alright guys, I missed a number of workouts with you so let me just catch you up a bit.  The last workout I posted (besides my weekend workouts) was Tuesday February 2nd so I will back up a bit to last week.  I had a fun week of working out and felt good about all the things I put in, but also a bit off because I realized at the end of the week I had not biked since my outdoor ride on Sunday.  I really need to figure out a way to get myself to bike more or else I am going to be in some trouble!

Wednesday 2/3:  Swim workout + boxing class + leg day with small group training


I really pushed myself to get the swim workout done all the way through and I did finish three rounds, which I was really happy with.  I think the total was about 3100 meters and I left feeling tired.  This workout was in the morning and then I returned to the gym in the evening - Wednesday being my heaviest midweek gym session day it seems.

The evening I went to the boxing class I have been loving with two friends and then joined the small group training class I've become a part of through the 60 day challenge.  We worked legs that day and I felt really good about my performance.  It was me and one other guy and these types of situations make me feel really competitive.  I will not ever say "the weight is too much" or to give me less to do.  I just kept asking for more.

The one other guy in the class was panting for breathe at the end of each exercise, so the whole workout was a little slower pace than I would have liked, but I enjoyed the class.  I didn't feel the burn right away but by Thursday evening/Friday - woo! My legs were on fire.

I treated myself to a smoothie from the gym - chocolate peanut butter protein smoothie and it was uhhhhmazing.


Thursday 2/4 - AM 3 mile run


Since Wednesdays are a heavier day I am using Thursday as more of a "rest" day and this Thursday morning was a good mental break with a chance to catch up on the pavement with Janet.  We met at Atlantic station and did 3 miles up and down Peachtree and were still smiling at the end!

Friday 2/5 - AM Pilates Reformer class + PM 3 mile hill run

Another part of the 60 day challenge that I had signed up for at the gym was to get one 1-on-1 training session and I chose to do mine on the Pilates Reformer, since it was something I have been wanting to try (but not wanting to pay for.)  I met at the gym for a 7:00 a.m. personal training session and was a bit intimidated by this crazy machine.  We did various exercises that had me sliding up and down on this contraption, "jumping" and using random muscles I didn't know existed.



It's funny, while I was doing it, I didn't feel like the Pilates Reformer gave me that much of a workout. However the next day, my abs were more sore than they have been in a long long time!

On Friday evening before heading to dinner I willed myself to get out and do a 3-mile run just for the heck of it and I did that run from my apartment.  I very rarely run from my apartment because it is so hilly, but I chose to do that today.  I had been talking with a friend who is a triathlon coach and she showed me that her workouts for the week included some hill runs and I figured I should get back in that habit too.  I have been running so much on the treadmill I don't want my body to lose that benefit of hill running.  I planned to do 3 miles and at about 2ish my watch died out, although I can't be too sure where it died.  I did this run without music and without my phone even on me so when my watch died it was just me and the pavement.


My watch died at the bottom of one of the hardest hills and at the second third of the run so I was SO tempted to just call it quits when my watch called it quits.  The proudest thing about this Friday evening run was the fact that I didn't give up even though my brain was pushing hard for me to walk.

Saturday 2/6:  Easy 1.2 mile swim (1.27 miles in 41:44) + 1 hour bike ride + weights
Sunday 2/7: 10.13 mile run @ 9:32 min/mile average (1:36:34 total)



But you knew this already.

Monday 2/8:  AM swim practice (2400) + PM 40 minute indoor trainer ride

400 swim + 200 kick (x2)
4 x 100 pull (:20 rest)
8 x 25 (:30 rest)
4 x 100 pull (:20 rest)
8 x 25 (:30 rest)
Total: 2400m

Tuesday 2/9: AM weights + PM 50 minute indoor trainer ride

I went to the gym to run in the morning, and just frankly, did not want to.  I went to the weight room and lifted weights for 40 minutes and thoroughly enjoyed it.  These workouts are always the first to go for me, so it was good to spend some time there.

In the evening when I got home, before heading out for dinner, I did a 50 minute ride on the indoor trainer.

Wednesday 2/10: AM swim practice (3200) + PM

Wednesdays are becoming my midweek long day of workouts, which stars with swim practice in the morning. I come in ready to work and do whatever the coach has in store for me that AM.  Then I return to the gym in the evening for an additional workout and then my 7:00 p.m. small group training session.

This Wednesday's swim was:

400 swim
4 x 100 kick
2 x through:
300 pull + 200 kick + 100 no free swim
2 x through
4 x 25 on :30
4 x 50 on 1:00
3 x 100 easy
Total: 3200

In the evening, I jumped on the treadmill since I skipped my run the night before.  I did a workout that had been recommended to me from a friend that included some speed work, hill work, and some tempo running and I finished with about 4.5 miles.  I was sweating and tired and enjoyed the workout!


I then went over for my "small group training" class that ended up just being a  personal training session since nobody else showed up.  The trainer blasted my chest and shoulders and my arms were shaking by the end.  I felt wiped and exhausted at the end of this day!  It was lovely to have a Google Hangout scheduled with my girls when I got home to relax to.


Thursday 2/11: 40 minute trainer bike ride

I really, really did not want to work out today.  I skipped a run in the morning with Janet, but somehow convinced myself to get on the bike.  I did a warm up then two different 10-minute tempo rides that had me really sweating and pushing myself hard.  I was so happy to get off the bike and also happy that I got a workout in this day because I was very tempted to skip.


Friday 2/12:  Swim practice (I'm not sure what it was)

Well, I showed up late for swim and I missed the warmup completely so I warmed up on my own and missed the start of the workout.  So I am not sure at what point I jumped in but we did a number of 25s FAST which was sort of fun and challenging and a great way to start my Friday.

And with that, I wrap up these past two weeks of training.  Are you bored yet?  You aren't? Well, sorry, cause that's all I have for you. Happy Friday everyone!


Tuesday, February 9, 2016

10 Random Things on a Tuesday

Here is a lovely little random list for you of some things that have been on my mind.

1.  The other day when I got home in the evening there was a creepy raccoon that was standing between me and getting inside to my apartment.  I really was NOT a fan of this situation whatsoever and I didn't know what exactly to do.  I stomped my feet and tried to make noise at him to scare him away.  But he just stood there and stared back at me for what felt like way too long.   The next morning, as I left early in the morning to walk to my car, right at the same spot where I saw the raccoon, a big tree branch fell from the tree and hit me right in the head.  I don't know if raccoons can climb trees, but I am pretty sure that little guy was up there and threw that tree at me.  Talk about a wake up call.

2. Since I wrote this post about my swim coach, Bruce Calvert, who passed away, I have been receiving really great feedback.  I was pretty honored that two different publications took my post and included it in their articles.  Thank you to the Rhode Island Interscholastic League and to the Valley Breeze for including me and for your great articles remembering a wonderful coach.


3. I have some international travel coming up, as I mentioned previously, and needed to get my passport renewed.  Well on Tuesday of last week I finally got my brand new shiny and completely empty passport in the mail.  It makes me feel so much better for the travel I have to have this in my possession, but I am also super nervous because I haven't gotten my old passport back yet!  I read online that they send it back to you separately from the new one so I am trying not to get worried, but I really, really want it and all the memories back!


Additionally, the day that I got my passport back I saw this post in the New York Times about passport renewals in 2016.  Apparently 2006 was a huge year to get your passport originally, so the travel department is expecting a ton of passport renewals to come through and are encouraging people to do it early.  Yes, I had to expedite mine, so I don't think I can count as getting it done early but I am SO glad that I got it done before this article came out at least!!

4.  I got a few inches cut off my hair last week.  I guess you may not be able to see it super clearly but here is a picture from Saturday night followed by a picture from Sunday evening.  I love my hair long but I hate when it looks gross and dead and thin at the end.  My hair feels super healthy right now, although I still find broken dead ends everywhere.  How do people with healthy hair do it?  I need help!


5.  I got to Facetime with my little niece and nephew the other day and I am so obsessed with them. That is all.




5. I cannot stop watching the new Beyonce video. I love it.


6. On Sunday I had a couple friends over to watch the Super Bowl and it was so much fun to have just a quiet evening.  I have been trying to figure out lately when I became an old lady though and stopped liking to party and I can't figure out it was.  I used to love big things and going out and bars and now I just like to stay at home.  When did that happen? Seriously, when?



7.  Speaking of not knowing when things happened... My friend Ariel thinks I am obsessed with tacos.  I know that sounds random, but she pointed out to me that I eat tacos a lot.  I mentioned once that I got breakfast tacos (I think when I saw Owen Wilson at the restaurant) and she reacted, "Wow tacos are really your favorite."  And then I started noticing all the times I eat tacos.  I guess I do love tacos?  The point here?  I "Liked" or said I was "interested" in taco festival in Atlanta and all these people on Facebook have been "Liking" that status.  I guess it is a known fact now.


8. My little 7 year old brothers were texting me today from the British Virgin Islands.  We swapped funny face photos but then they outdid me by sending pictures of them jumping and diving in the amazingly beautiful water and all I could do was send back a video of my desk.



9. It snowed in Atlanta today!  I was so excited!  I was seriously thinking that this would be the first year of my life without any snow.  I was home a number of times last year in the winter to be able to get to see some snow.  Actually, I had more than enough snow than I wanted when I had to drive through it all for my work trip.  However, this year so far all I've had were a few flurries.  It was very exciting to me to see those snowflakes fall in Atlanta. 


10.  Lately I have just finished reading two books. I read each really fast.  One was The Martian by Andy Weir and the other was Dark Places by Gillian Flynn.  I am fully in a reading kick and excited to get deep into a new one!  I decided to share this fun fact since someone reached out and asked what it was that I had mentioned I was reading recently. (Hi Heather!)

That's all for today folks. Hope you have a great Tuesday!

Sunday, February 7, 2016

Atlanta February Weekend Recap

Hey guys, it's been a while since I've done a weekend recap so I figured I would put up a little post today about what my weekend entailed this first February of the year!  It ended up being unexpectedly really fun and also a great weekend of training, so I couldn't ask for much more besides that.

I started the weekend off with a Friday night dinner date - with my friend Keesha, from my running group.  We decided to go to Cheesecake Factory, which, I don't tend to usually like going to a chain restaurant but was in the mood and decided to go for it.  I know they have a humungous menu and figured I could manage to get a low calorie dinner and splurge a bit on a piece of cheesecake.  I opted for a salad off of their "Skinnylicious" menu, without the dressing, and also passed on the bread that they had (which, I know from experience is delicious, so that required restraint!)  We also skipped drinks at dinner, so it really was a low calorie night.



Until the salted caramel cheesecake arrived.

It is unpictured, but I am sure is still sticking around for many a days.  I looked up the calories afterwards in My Fitness Pal and it was upwards to 1000.  Even though I split it with a friend, that is still a massive amount of calories.

My intent was always to head home after dinner and get a good night's sleep - I am usually exhausted by the time Friday comes around and I planned to get up early in the morning.  However, as we were finishing up, I received a text message - or rather a snapchat - from a friend letting me know he was in town!  I changed plans and made my way over to where he was in order to hang out for a bit.  I relived my college days for a couple hours sipping on Coors Light and playing a few games of beer pong.  Miraculously, I wasn't too bad!


However, I didn't get to bed as early as I liked (even though it still wasn't late by most people in their twenty's standard of late) which made getting out of bed in the AM a little bit harder than I wanted it to be.  My intent was to be swimming by 8:00 a.m. but I ended up not leaving my house until 8:00 a.m. and was in the pool swimming more around 8:20 a.m.  (not before a selfie, of course)


The timing really mattered because my plan for the morning was to swim 1.2 miles -- the full distance of the Half Ironman -- or 2000 meters in the pool -- and then hop out and join the 9:00 a.m. spin class at the gym.  I knew it was a packed class and that people tended to get their early so I wanted to be sure to give myself enough time.

I finished my swim in about 40 minutes, hopping out of the water, running and throwing clothes on over my dripping wet body, and ran to the spin room a couple minutes after 9:00 and saw that there were no bikes left in the class.  Damn it!  I also looked around the gym and literally every single bike in the gym was occupied.

I was a little torn about what to do but knew that riding my bike was a main workout for the day that I needed to get in.  I had been looking forward to spin class because I am already sick of riding my bike in my apartment (as evidence to the fact that I realized I hadn't ridden on my trainer all week!)  I also had plans to spend the morning at the gym and meet up with friends from there, and had packed a bag and planned my morning accordingly.  I was tempted to just do random other stuff, but knew in the back of my head that the bike was really important to get in.  Especially since I had spent the week doing different workouts and not biking.  SO, I hopped in my car and drove home and got on my trainer and did my bike ride indoors at home while watching the past week's episode of Law and Order: SVU.

And then I got back in my car and went back to the gym to do a short weights workout while my friends were at boxing class (which I missed due to the back and forth.)


I didn't mind missing the class and it gave me a chance to foam roll, use the Power Plate machine to get some blood flowing, and even sit in the sauna a bit while waiting for my friends.  I showered at the gym and then with a couple of my gym buddies, we went over to the Old Vinings Inn (right in my neighborhood) to try out their weekend brunch.

All three of us ordered mimosas and the country breakfast which I ate ever single bite of.


After running a couple errands I came home and my tiredness caught up with me because I fell asleep on the couch for a 2 hour nap while reading.  It was a beautiful Saturday afternoon and a nap on my couch felt pretty amazing.  I woke up not hungry at all, still full from brunch, but with a text inviting me for dinner at a Mexican restaurant on Buford Highway (where the best international restaurants are in Atlanta) with my friend from out of town.  I wasn't going to pass that up so I head out around 8:00 to Monterrey Mexican food.

I ordered the fajitas, thinking it was a healthy option.  It was super delicious and I ate half, taking the other half home for Sunday.  However, it was still an incredibly unhealthy meal since I ate off everyone else's plates and about half the basket of chips and half the pitcher of margarita.  Sooo.... will power was not super useful for me this night.

Following dinner, the plan was to go bowling but the alley we picked out had a wait, so I head out since I had plans to train again early in the morning.  I stayed up a bit when I got home as I was pretty deeply sucked into a good book and also made myself some hot chocolate, because why not?


Sunday morning I was meeting for a group run that was organized by Tes of the Running Nerds.  There is a large group heading to New Orleans in a few weeks for the NOLA half and full marathon series and this week (for marathoners) was set to be the "longest run" before taper.  There was a big meetup with people doing distances from 5 miles to 22 miles and then an awesome post race set up that included music, massages, candy, cookies, beer, mixed drinks, bananas, granola bars, water, "taper-itas" and lots of good people.




I settled on 10 miles and felt really great while running.  I did the run without music, and broke it up mentally into two 5 mile runs since it was an out and back.  It was fun to see so many runners all along the route in various spots and I finished with an average pace of 9:32 miles for 10.13 miles.  The second half of the run was significantly faster than the first, which has to do with the Silver Comet Trail's sneaky way of being "flat" but actually slightly inclined on the way out.  I finished in 1:36:34 and felt really good about this run.

Given the weekends I have coming up, this will likely be my longest run before my next half marathon so I was glad I felt good during it.  I maybe could have pushed and done a couple more to make up for the next couple weekends but stuck to 10 and as happy with that!

The rest of this Sunday - which happens to be Superbowl Sunday - has been spent meal prepping.  Partially for the week ahead and partially for my guests that are coming over in just a bit to watch the game.

Hope everyone has a great weekend!  I will be cheering for the Carolina Panthers since Cam Newton is from Atlanta, but truly - I could care less who wins the game since the Patriots aren't playing.  I'm really in it for the Beyonce half time show.

Happy weekend everyone!

Wednesday, February 3, 2016

Am I doing enough?

The concept of "enough" is a tough one for a lot of people, myself included.  And it is something that has been on my mind a lot lately.  Is the work I am putting in enough?  Is the effort I am putting into workouts enough? Is what I am doing to take changes in my diet enough?  And sometimes, am I enough?

Being "enough" doesn't just pertain to workouts or training for a race.  It is a doubt that can wiggle into our minds, or at least my mind, when it comes to work, dating, volunteering, being a friend, and really any area of our life where we care and put in effort - we can risk being "enough."

There's always very real consequences to not being enough... Will I be able to finish the race with the performance and results that I want?  Will I get fired?  Will I be single forever? Will I ever be thin enough? Will my friends value what I put into the relationship? Are there more people that are suffering that I could help?

When you actually think about it, the effects of "not being enough" in endurance sports is one of the least life-impacting.  Of course, injury is always a threat, but aside from that - it is just a race.  It is just a sport and it is just a hobby.  I know I say that lightly, and for many people, it can feel super critical - myself included.  However, it is an important reminder because...

One of the things that I love about sports and running or now triathlon training is that the things that I learn from these activities extend into those other analogous parts of my life.

I've been wondering a little bit this week if what I am doing is going to be enough for the Half Ironman.  I am sure it is a common fear that many people training for a new distance of a race or a new sport have, it is for sure something I have felt in the past.

However, when training for marathons I have always followed set training guides that were developed by a running expert that countless other runners have followed and seen success with.  That gave me confidence that if I did what was written in the training plan, that I would feel okay.

But this time around I made up a workout plan.  I am pretty much building it as I go week by week knowing how I want to build and what goal workouts I want to have done before the race day.

I stole from plans of others and I did some research and applied some principles that helped me get ready for sprint and Olympic distance races in the past, so it wasn't a total shot in the dark.  But is it enough?

I guess for all things in life, you can only do your best. You can prepare as much as possible.  You can adapt as your life adapts.  You can use the principles that have worked for others, but you have to be true to yourself and TRUST yourself.

I don't have a set answer here.  I honestly don't know if what I am doing is enough.  But I am putting in what I can put in and I am focusing on myself.  I keep hearing about other people's workouts, other people's plans, other people's recommendations.  Sometimes it is more than what I am doing.  Sometimes it is not.  I am not going to get a set answer, so I am just doing my best.

But I throw this out there for everyone to think about... it is something that I am constantly working on reminding myself of and learning for myself... you are enough.  No matter if you get fired.  If you get blown off by your date.  If you don't get the time or reach your goal on a race.  You, as a person, as a being, are enough.  So smile.

Tuesday, February 2, 2016

Workout Recap: 17 Weeks Out from Chattanooga

So, in the week getting back from Miami, I have been doing my best to get back into a routine.  I feel like that is what my life ends up being a lot of:  Be in a routine. Travel. Recover from travel.  Eat healthy and feel good. Eat like crap. Try to recover from eating like crap.  Exercise regularly.  Travel and fall off.  Try and get back on board.

Maybe I should take the word "try" out of all those things, because, to be honest, I do a pretty good job of bouncing back into the swing of things once I get back in town.  I was at the gym every day this week, cooked some yummy foods that my body needs, cut back out the processed stuff (as much as possible) and alcohol.  And I've been feeling good!

Workouts for the week following the half marathon included:

(Last) Monday: 20 minute bike ride.

It might not sound like much, and truly, it wasn't much.  But it was a good easy recovery ride and really the main purpose of it wasn't to gain any actual fitness out of it, but to speed up the process of getting back into a routine.  I made it back from Miami at around 4:00 p.m. and felt so wiped I honestly could have just slept the rest of the day, but I made myself put in some saddle time.  I hadn't been on MY bike since the previous Saturday and had only done a short bike ride when in Miami.  As  the triathlon gets closer, I am going to have to figure a way to get cross training in on the road, because it is shaping up that I will have a lot of trips between now and May 22.  So, Monday, could easily have been a rest day (and pretty much was) but did a quick 20 minutes to get in the feel of it and get my butt used to being in the saddle!

(Last) Tuesday: 45 minute ride + 15 minute run.

Tuesday I slept in.  It wasn't my original intention, but it happened.  I didn't work out in the morning and felt sort of sluggish all day because of it.  Why don't I ever remember how I feel when I DON'T workout when my alarm goes off?  Every day my mind immediately jumps to all the reasons why I deserve to sleep in every day!

However, I did still get a good workout in.  I came home after work and I did a 45 minute ride on my bike trainer and then threw on some clothes and head outside for a 15 minute run.  It was raining and that always makes it feel a little more badass to be able to get a run in while raining.

This was my first "brick" workout of this training cycle where I immediately go from doing one sport to another.  It is something I'll definitely be working to include more of as training progresses!

Wednesday:  Morning swim practice + Boxing + Weight Lifting class

This was a pretty busy day, but it felt good to spend so much time at the gym.  I was feeling really focused this week on wanting to get the swim and bike workouts in that I missed while I was away last week.  Plus, I wanted to be sure to get in strength training too.  Right before I left for Miami, I signed up for a 60-day challenge at my gym and as part of it, you get a number of group training classes.  I signed up for the "Lift" focus that has you focus on strength, toning, and weight lifting.  I thought I would learn a lot from this and it would be a good way for me to get in the strength training that is often easy for me to skip.  I will be doing those on Wednesday evenings from now on.

In the morning, I can't for the life of me remember what we did in the morning swim workout, but I definitely had my mind on Bruce and it kept me motivated.  The class had a huge focus on proper form and it was a shorter workout with lots of drill exercises, although I don't remember exactly what they were.  Woops!

The other interesting thing that happened on Wednesday when I was at the gym all day was that I learned that I am apparently "nominated" for some sort of an award at my gym.  I find out if I get the award in a couple weeks when they have this big evening celebration thing.


I honestly have no idea what this award consists of, but I am guessing it has to do with the fact that I recently referred about 3 people to the gym.  I seriously do love it, so I have no problems raving about the gym (Windy Hill Athletic Club in Atlanta!) to anyone I come across.  I'm guessing this is just something silly, but it is a great marketing ploy by the gym because I will tell ya, I did feel a bit like the dad in A Christmas Story when he gets his leg lamp and felt pretty special by this.  And you guys know I love to feel special.



Thursday: 3 mile run at easy pace

Since the day before was a long day of workouts, I gave myself Thursday to be an easier almost "rest" day.  In the morning I went to the gym and did a 3-mile run on the treadmill at an easy pace of 10:00 minute miles.  I was kicking myself for not coordinating with friends to run in the morning together but it was okay and I got the easy run in before going to work.


In the evening I had a few extracurricular activities (a work dinner followed by a friend's birthday celebration) and it was a huge test of my self control.  I mean, I did indulge a bit but I passed on the ridiculously delicious looking bread and all the desserts.  Ugh, trying to be healthy sucks sometimes.  I deserve points for avoiding some of this deliciousness.



Friday: Swim + 40 minute bike ride

I started Friday with a swim at the gym, per my usual Friday routine.  This time I remembered to write down my actual practice.

300 Warm Up Swim
200 Warm Up Kick
200 Warm Up Swim
4x through...
2x75 (Kick-Drill-Swim)
2x50 (Choice)
2x25 (As Fast As Possible)
200 Cool Down

Following the practice, I went home, which is outside of my normal routine.  I was working from home on Friday, which allowed me to have a little more time in the morning.  I came home and jumped on the bike trainer to make the morning a little bit of a brick workout.  It is probably not considered an official brick since they were not immediate back-to-backs, but I at least got them in pretty close to one another.  Working from home can be pretty nice.


Since I got both my swim and my bike done early in the day, I was able to spend the evening being super duper lazy and on the couch.  I am definitely prepared to enter my 30s because this is an ideal Friday night for me.


Saturday: Short hike.

I spent my Saturday morning at Kennesaw State Park exploring some of the trails over there.  I had never been and was really excited to spend the morning there.  There are some great trails and paths and even places to run so I definitely need to head back there more.  There's also a ton of history there, so my education of living in the south can keep growing as well.



Sunday: 90 minute bike ride + 30 minute run

Sunday began lazy and then I made a few adjustments on my bike to get it ready to ride outside and head out on the Silver Comet trail.  I decided to ride for time rather than distance and try and get an estimate of how many miles I ride in a given period of time.  I rode for 90 minutes and that totaled 23.41 miles on the bike, which is about 15.2 miles per hour.

It was about 60 degrees out when I went riding and it was pretty chilly on the bike.  My feet were totally numb when I finished riding.  I tried to run around the parking lot just to shake my legs out but it was so hard to run with numb feet.  Otherwise, I felt pretty decent on the bike and it was nice to be outdoors after a month of riding on the trainer.

Helmet hair is back!


The Silver Comet was packed and busier than I have seen it a lot of days during the summer.  It seems like a lot of people decided to take advantage of the weather today and the parking lot was completely full!


About an hour later after my bike ride I went out and ran for 30 minutes with Movers and Pacers, which ended up being 3.23 miles.  My legs definitely felt stiff, but I was glad that my pace was okay and actually improved as I went along, which is always good.  My friends and I decided to wear our Miami shirts to celebrate and I really do love the color and shirt from the Miami Marathon.  A lot of race shirts,  I don't end up wearing but I like this one!



Monday: Swim (total 3100) + Yoga

I was back to my traditional Monday workout routine (which I love) this week, that consisted of a swim in the morning and yoga class in the evening.  I feel like it is such a great way to follow up a tough weekend workout, which I felt like I had on Sunday (I was tired after that bike ride and run.)

My swim felt awesome in the morning.  Coach Bruce is definitely keeping me motivated from up above and challenging me to push myself a bit harder than usual in the pool.  I am enjoying it and wish that he was around to see me.

400 Warm Up
4 x 75s (Kick-Drill-Swim)
4 x 50s (Build)
4 x 25s (Fast)
Repeat 3x through:
200 Pull
2 x 150s (75s Kick-Drill-Swim)
4 x 50s (Fast-Easy on 1:00)

The evening's yoga class was "delicious" which is a word that the yoga instructor uses often.  I needed it as my legs have definitely been feeling tight.  A foam roll session is also in order, which I tentatively have planned to follow this blog entry!

Tuesday: Speed work 4.25 mile run

Tuesdays I am trying to keep as speed work days at least until the New Orleans Half Marathon is past, because I would like to try and use that race as an official race to try and PR.  It would be great to break from 1:57 down to 1:56 or 1:55 (which I have no idea if it is possible for me or not.)  My goal to get there is to continue with speed work and long runs up until the race, try and lose a little weight, and give it my best.  I know there are some challenges ahead of me with my training, but I am going to give it my best.

Today's workout had me drenched in sweat at the end.  I was super proud of myself for finishing it though because it was NOT a workout that I wanted to do at the beginning.  I struggled to get myself out of bed and felt tight and lazy, but I powered through and finished the whole thing.  Attractive, right?



I was already feeling proud of myself for finishing my workout today, and then as I went to the locker room, I was scrolling Facebook and saw my "On This Day" post for February 2nd.  Turns out, six years ago today was the day I made a decision that changed me inside and out.  I downloaded the Coach to 5K app on my "iPod Touch" and planned to get it started the next day.  I can't believe such a simple decision changed so much and brought so much amazingness and amazing people into my life.  If Apple is ever doing an "How An App Changed My Life" campaign, I should be on the list to be highlighted.  I can't believe how much has changed since I made that post 6 years ago.  Little did I ever, ever know at that time it wouldn't just be "Couch to 5k" but "Couch to Marathoner."


And with that, I will sign off for today.  Have a great Tuesday everyone!

Sunday, January 31, 2016

ING Miami Half Marathon 2016 Race Recap

Hey everyone, it's time for my first race recap of 2016!  My goal is to do a bit less of these than last year, because I am aiming to do less races than last year.  I want to focus more on the goals I have ahead of me and where I can use races to help me get there - I will - however, I don't want to just do races and spend money on them for the sake of doing them.  So, I'm being selective :)

I originally signed up for the Miami Half Marathon because I wanted to be a part of my friend Brick's first half marathon weekend.  She has been so supportive to me since we have become friends, and I knew how big this was for her, so I wanted to be there.  Plus, I've never been to Miami.  Plus, it's a new state for me to race in.  Plus, when I travel with Brick I end up doing crazy things and have a blast - so it was pretty much a no brainer!

After making the decision to go, a number of additional friends from the Movers and Pacers running group ended up signing up for the race in Miami and it ended up being an pretty big crowd all heading down for the run!  And then, when I was in Miami for work, I found out that my friend Dani was in town and convinced her to run too.  So it was, of course, a party.  I'll talk about the rest of the Miami weekend in another post, but here I will recap the run.

On Saturday night, I actually stayed over at Dani's parents condo before going to the race.  I opted for that choice since it was a very gracious offer, got to spend more time with her, got to sleep in my own bed, and of course, because I had been the one to convince her to change her flights and run!  I was a little bummed to not travel to the race in the morning with my friends, but it just seemed like a better option.

We got up in the morning and jumped in an Uber to head to the start of the race.  We had barely gotten very far when our Uber came to a standstill with traffic just not moving.  Where we were staying was on the full marathon course and they already had all of the roads closed.  It was honestly, the craziest pre-race setup I have ever seen.  They barely had any roads open and it seemed a lot of people struggled to get to the start of the race!

We bobbled back and forth trying to decide whether or not we should stick it out with the Uber driver or try and find a different way to get to the race start (walk? run? train?)  In fact, we actually jumped out of the car to leave and then changed our minds and raced back to get into the Uber again.  And then jumped out another time.  Clearly, Dani has the same problem as myself with indecision.

Once we made up our mind to take the train to the start of the race, it was smooth sailing!


One of the most hysterical things that I have to share happened while we were on that train too.  First off, Dani seems to think everything in Miami is free (we had an incident earlier in the week with taking "free" snacks from the hotel...) so we didn't pay tickets.  But besides that, once we got on the train, it was PACKED back to back, no personal space, with runners.  Everyone was heading to the race start and was decked out in their running gear, with throw away clothes, trying to keep warm and shake out legs, and get ready for the 6:00 a.m. start of the race.

And then there was one drunk guy.  Eating a full pizza. And it was hysterical.


He was so funny about it and I could not stop laughing.  I just picture being in this guys shoes: drunk, coming home from the night before, just wanting to be shameful and eat a pizza in your drunken stupor.  And then the train keeps filling up with people going to run a marathon.  It was so funny.

We arrived immediately at 6:00 a.m. and heard the first wave of the race be sent off.  I still needed to use the race's bag check (which I very rarely do at a race), wanted to find my friends, and then get to my wave.  Dani and I hugged bye so she could get to her corral, I followed the stream of people who were running AWAY from the race start, who were all carrying bags.  I checked my bag and then ran back to the start and called Brick.

I had been texting with her and she was in traffic as well getting to the race but had made it and had jumped into her race corral.  The race wave starts were corralled and set up like a big U.  I ran through the middle, past my corral of E searching for corral I to try and find Brick.  When I got there, she came out and found me and it was such a relief to see her!!  Seeing Brick before the start of the race was a huge priority for me because I knew how much this meant to her.  Getting to the race and figuring out where we needed to be was so hectic.  I was literally sprinting through the street to get to the bag check and then back through the corrals trying to find Brick's corral.

When I finally found her and gave her a hug, we both started crying.  I could tell her nerves were high, as were mine, with the chaos of getting to the start, and heck, races are emotional.  I was so glad I was able to find her and wish her luck.  We cried and hugged and I wished her good luck and told her she was going to do awesome and I'd see her at the finish.  She sent me off to find my corral, just as they were announcing that Wave E was moving forward to the start.


It was another sprint to figure out how to get around the U and into my corral, and literally once I got into the corral, walked for just a minute or two, and then went through the start.  My watch operated totally fine, found signal and turned on and before I knew it, I was running the Miami Half Marathon!
The sprinting around proved to be a great warm up because I felt loose and had adrenaline pumping through me.  More than anything else, I was concerned I could start out too fast so I checked my pace at the first mile markers and I seemed to be averaging a pretty good 9:00 minute mile, which I was happy with.  I didn't really have a goal for the race but wanted to try and be under 2:00 hours.  Or be 2:00 hours -ish.

Literally right out of the shoot of the race, we took a right turn and head onto the onramp of the bridge that connected Downtown Miami with Miami Beach.  I cut off the bigger portion of the picture that shows the full marathon course to just highlight the half marathon route.  As you can tell, the majority of the race takes place on bridges!


Miami itself is flat, but running on those bridges proved to be challenging with both the inclines of the bridges and then the crazy breeze coming off the water.  The race was the chilliest race it had been for ages for the Miami Marathon and the breeze was no help!

I actually warmed up pretty quickly once we started running and around mile 2 I thought about taking off my long sleeved shirt.  However, then the breeze hit and I very quickly thought, "Nope!"  I'd bought a cute new tank top to wear for the race but ended up running in an old Gobble Wobble long sleeved shirt that I actually had no intention of racing in when I had packed.  However, it got the job done!

I kept checking in with my pace every mile.  I tried to take a picture as the sun came up.  I kept reminding myself to take in the view because this was my "Florida" state race and to soak up all the Florida-ness of it.

 We ran by cruise ships and with water on either side of us as the sun came up and it was really pretty.

They had water stops every mile or so and I did what I always do in races and start drinking early.  I drank water and gatorade all throughout the race, alternating at every stop.  The miles at the beginning of the race seemed to go by really slow.  I knew from looking at the course map that the race was sort of divided into three portions... the bridges going over, Miami Beach, then the bridges going back.  I willed myself through the first bridge portion and then tried to enjoy the scenery throughout Miami Beach.

I had run down Ocean Drive a little the day before and knew a little how to judge the distance there, so I was continually calculating it in my mind.  I felt like at around mile 5 I could feel my pace dropping and I was a little nervous that I had gone out way too fast.  At around mile 3 I had been passed by the 1:55 pace team and I thought to myself, "Oh shit, I went out way too fast!"

I told myself to drop back pace a bit if I needed, and also knew that Brick's cheering crew would be along the course somewhere around mile 7 or so I estimated based off of where they were staying.  Knowing I was going to see them was TRULY a huge motivator.  I got a little concerned at one point I would miss them and tried to remind myself that it was okay, but I really was looking forward to seeing them and when I did pass them, it gave me such energy.

They had signs, were cheering for me, and our friend Deanna (who I had met when we went to Arizona) ran beside me for a while and got me so hyped up.  It was the perfect thing I needed as I turned to head back over the "hills" of the bridges.

Miles 8-9 really, really sucked.  The wind was bad over the bridges and there was nothing shielding it.  I thought back to the research and plan I had put together for Chicago Marathon and tried to draft off people.  I would duck behind crowds or individuals as much as possible rather than try to run on my own.  When there was a line of trees or bushes, I tried to run in its path to cut the break of the wind some.  They felt like they went on forever and I referred back to the mantra I used for my very first half marathon to "Pace the race. Survive the hills.  You'll finish this thing."

It's funny how much has changed since the first time those words motivated me through a race.

At mile 9, I told myself to get to the top of the hill. And then I told myself to get to mile 10 and it would be just a 5K left.  I told myself to think of mile 9-11 as warm up for the last two miles of the race and to pick up the pace for those last two miles.

My music cut out at the last couple miles which threw me off a little because I was actually very much enjoying the music on this race.

When I saw the 20K mark, I thought to myself, "OMG how far is a kilometer!?!" and it was almost right at 13 miles that the marathoners and half marathoners split off.  I wondered if any full marathoners every just decided "F this" and then cut over and just did the half.

The end was a bit wind-y with a number of cuts and corners.  I almost tripped over someone but I was trying to charge to the finish.  Despite how hard it had felt in the past few miles, I had seen from my watch that I had done a few sub-9 minute miles and could tell from the clocks along the course that I was still averaging around a 9-minute mile.  I felt like I would be pretty close to 2:00 hours if not under it.  I wasn't thinking of PRing, I was just thinking of finishing and I avoided looking at my watch those last miles to see what my overall time was, but just checked my pace every now and then.  Then not at all the last 2 miles and just went hard.

There is nothing better than seeing the finish line arch during a race.  I love when that thing comes into my line of sight.

Finishing felt amazing. I stopped by watch right away and saw that I had finished in the 1:57s!! I was thrilled, but also trying to catch my breath.  My chest felt very dry and like I was going to wheeze or have a coughing fit.  You know that feeling when you breathe in and it just feels super raw and dry and raspy?  I knew I needed water, but otherwise I felt good.  I wanted to get a picture of the finish line, but my phone had locked out so I waited around for 2 minutes before continuing down the finishers shoot.  I should have just kept walking because the pictures were terrible haha


I got water, my medal (WHICH IS AMAZING), the snacks that they had (WHICH SUCKED), and then left.  The snacks were a struggle.  Legit, who wants a pile of green bananas?


The water was amazing though.  As was the fact that I had the foresight to check a bag with the bag check.  I did that because I knew that I was going to finish the race a bit of a ways ahead of my friends and that I would probably get cold standing around sweaty.  So I checked a bag with a sweatshirt, which was a blessing to be able to put on because I was quite chilly (and sweaty.)


After getting out of the finishers shoot, using the Porta Potty (which, let's just say was the WORST race porta potty experience I have ever had), and getting my bag from bag check, I made my way to the finish line to look for my friends to finish.  I tried to estimate based off of when I thought they'd have started (everyone was in different waves) and when they would finish.

I saw both Shawn and Brick cross the finish line (at different times) and the sights of them running through the finish with their arms in the air of their first half marathons... not gonna lie, I cried again.



While I was waiting for people to finish, I also looked up my time from the Publix Marathon last year, as well as looked up my official finish time for this race.  I realized that I actually got a personal best time in the race - by 4 seconds!  Not a massive PR, but on a race that I set out to just wing, I will take it for sure!!  The time also put me as 3118/14463 overall (top 78%) and 861/7457 women (top 88%) as well as 138/952 in my age group (top 86%)


After I saw Shawn and Brick finish, there started to be critical mass coming across from our group of friends so we picked a meeting point and all started to gather.  It was great to see everyone so happy from their accomplishments and we hung around for quite a while enjoying the post race festivities. First half marathons are such an amazing accomplishment and I was SO proud of my friends.



There were beers, rice and beans, and lots of music and dancing.  It was chilly, so I kept dancing to keep moving and also basked in the sunlight whenever I could.  My friends and I love our pictures, so we had quite the photo shoot as well.  Which I love, always :)



More people kept finishing so we kept having to take more pictures.



Eventually everyone made their way to the finish, including the two in our group who did the FULL marathon!  It was an exciting day for everyone and I loved that the weather was nice enough to stick around the race for a while and just hang out and enjoy.  Post race celebrations can be a blast.  I remember after the San Francisco Half Marathon, we had a ton of fun hanging on the grass and drinking beer and making friends.  That's what all races should be like!!  However, eventually we needed to make our way home so we waddled out of there, grabbed an Uber where we could (of course cheering for all the marathoners as they finished) and made our way back.  We snapped an impromptu picture as we crossed a bridge that ended up being a favorite of all of ours.


It was three of the people in the picture's first half marathon and I was so glad I was at this race for them, and for Brick, and to check the box for myself as my first race in 2016 and my first race in Florida!!

I highly recommend this race, if for nothing else but this medal.  I do think parts of the setup start and finish were a little confusing.  But the expo was fantastic, the course was pretty, and the post race festivities were good.  THEN THESE MEDALS.  Everyone's medal is colored in a different way and I asked when they were handing them out if I could choose which one I wanted, but they just handed me one.  Some people were trading at the end, but I couldn't trade mine. The medal I was given was the medal that I was given and despite the fact some of the other color combinations I liked better, I wouldn't have seen it as my medal.


The colors that I got don't even matter, it is just so beautiful.  It is made of a few circles that all rotate, there is a map of the US on the back with a little diamond over Miami, and the ribbon is just insanely pretty.  I am fully obsessed with this Miami Half Marathon medal and wish I could just wear it as a piece of jewelry/necklace.

Anyways, here is the data from my race.  I was really happy with the splits when I saw them and was surprised at how I did even when I felt like my pace was dropping.  And how consistent my pace was from mile to mile at some points. Another point of pride is that I was able to get down to 8:20 at mile 13 and run that as my fastest mile in the race! I am hoping to keep working hard and be able to bring my half marathon time down even more at some point in the future.  I was not expecting a PR at this race, so that was an awesome surprise!




And that's a wrap on Miami 2016 everybody!!