Monday's swim was a great recovery after my long run on Sunday. Following a 400m warmup whereby I worked on my breaststroke form every other length, I did 250m with fins. Coach then stopped us to describe the drill set and the workout to follow.
Drill:
8x25m butterfly drill (1st - body dolphin; 2nd - one arm fly, 3 strokes each; 3rd - alternating one arm and together, 2 strokes each; 4th - standard w/better form; repeat)
Workout:
Build at moderate pace, 3x (50m, 100m, 150m, 200m). I did 2 complete sets and the first half of the 3rd... I had reached 2000m total distance and opted to call it a day.
Tuesday's plan called for 8-10 miles with 10 minutes of total uphill time. I did 9.3 miles (average pace 9:28) and spent about 8 minutes on hills (I didn't actually keep track of my time running uphill this time - I've done the same course before and so I guess-timated).
The remainder of this week is going to be a little difficult. Buddy is expelled from the childcare center at the gym, DH is gone away on a business trip (he leaves tomorrow, returns Tues), and I have 2 difficult runs I need to complete. Thursday is Tempo day... 3 miles at goal pace (8:30), 6x800 at cruise pace (3:37), 3 miles at tempo pace (8:00). I'll be attempting that behind the jogger (100+ lbs) - we'll see what happens. Sunday is my 18 miler. I'm going to see if I can't get a sitter. Wish me luck.
Happy Halloween, everyone!!
Wednesday, October 31, 2007
Monday, October 29, 2007
Struggling Through
We had a full day of activities planned for Sunday, the day that is normally reserved for my long run. We wanted to meet some friends at the Pumpkin Patch for an afternoon of fall frolic and following a nice lunch together, we had a few things to do around town. I therefore knew that in order to get my run accomplished, I would have to become an early bird and rise before dawn.
I set the alarm for 5:45 and DH ribbed me, "You won't be getting up. I know you." I didn't sleep very well through the night. I suppose I kept waking with the thought, "Is it 6 a.m.?" When the alarm rang, I snuggled deeper into the warmth of my bed. DH got up a few minutes later (he IS a morning person) and the next thing I knew, my little buddy was joining me. He normally climbs in and snuggles and we both fall back asleep. I attempted to do just that for DH's sake (I knew he wanted to get some work on the computer done) but Buddy wanted to watch 'Thomas'.
I finally pulled myself out of bed and proceeded to get ready. I grabbed the Garmin and my cell phone and was out the door at 6:25, a little later than planned. It was still dark out... there are few street lights so it was a little awkward at first. I ran in familiar territory, however.
The first several miles were great. I had planned to run 7.5 miles and then turn around but at mile 5, I decided I needed to find a restroom. I figured my best bet was to turn around now and head towards the park. I found one almost immediately, tucked away between two buidlings, upon retracing the roads I'd already taken.
When I hit the road again, my hands and arms were very cold - despite the gloves and long sleeve jacket I was wearing. The return was uphill for about 2 miles and it took alot out of me. When I reached the 'summit' of the return at 7.5 miles, I was pooped. My thought was to head back home, bringing my total miles to 10, and then add a short 5 mile loop. However, the closer I got to home, the more I realized that if I were to stop for a gel and water (which I had neglected to bring along), I wouldn't likely resume.
So, I steered clear. I bypassed home and added another loop around the neighborhood. I really struggled the last 5 miles or so. I even walked a few times and considered calling it a day. But then, I pulled out the will to continue and finish despite my pace. I knew I needed to get 15 miles in to stay on track for CIM... 17.5 next week... 20 the following... then I could taper. I need these longer runs in so that I'm more prepared.
My average pace was 9:42. McMillan puts my long runs at 9:21 - 10:21 so I suppose I'm right on track. That's good. In retrospect, I should've brought along some gels and stashed a water bottle. I could've used a little boost. I think that low fuel was what led to my struggle in the end.
When I got home, I showered and made a quick breakfast. We then headed out for the pumpkin patch. It was a lot of fun and the weather was great! I'll post more about it later - but on the return, I was wiped out. I fell asleep in the car (good thing DH was driving). When we got home, I attempted to continue my nap but the little ones wouldn't allow me the peace. I therefore did some light housekeeping. My legs were achy. I finally had to lay down and elevate them for a while.
Today, I feel good and I'll be swimming. My best girl offered to watch the kiddos since Buddy is 'expelled'. Thankfully! I really like swimming after my long runs - it's a great recovery.
I set the alarm for 5:45 and DH ribbed me, "You won't be getting up. I know you." I didn't sleep very well through the night. I suppose I kept waking with the thought, "Is it 6 a.m.?" When the alarm rang, I snuggled deeper into the warmth of my bed. DH got up a few minutes later (he IS a morning person) and the next thing I knew, my little buddy was joining me. He normally climbs in and snuggles and we both fall back asleep. I attempted to do just that for DH's sake (I knew he wanted to get some work on the computer done) but Buddy wanted to watch 'Thomas'.
I finally pulled myself out of bed and proceeded to get ready. I grabbed the Garmin and my cell phone and was out the door at 6:25, a little later than planned. It was still dark out... there are few street lights so it was a little awkward at first. I ran in familiar territory, however.
The first several miles were great. I had planned to run 7.5 miles and then turn around but at mile 5, I decided I needed to find a restroom. I figured my best bet was to turn around now and head towards the park. I found one almost immediately, tucked away between two buidlings, upon retracing the roads I'd already taken.
When I hit the road again, my hands and arms were very cold - despite the gloves and long sleeve jacket I was wearing. The return was uphill for about 2 miles and it took alot out of me. When I reached the 'summit' of the return at 7.5 miles, I was pooped. My thought was to head back home, bringing my total miles to 10, and then add a short 5 mile loop. However, the closer I got to home, the more I realized that if I were to stop for a gel and water (which I had neglected to bring along), I wouldn't likely resume.
So, I steered clear. I bypassed home and added another loop around the neighborhood. I really struggled the last 5 miles or so. I even walked a few times and considered calling it a day. But then, I pulled out the will to continue and finish despite my pace. I knew I needed to get 15 miles in to stay on track for CIM... 17.5 next week... 20 the following... then I could taper. I need these longer runs in so that I'm more prepared.
My average pace was 9:42. McMillan puts my long runs at 9:21 - 10:21 so I suppose I'm right on track. That's good. In retrospect, I should've brought along some gels and stashed a water bottle. I could've used a little boost. I think that low fuel was what led to my struggle in the end.
When I got home, I showered and made a quick breakfast. We then headed out for the pumpkin patch. It was a lot of fun and the weather was great! I'll post more about it later - but on the return, I was wiped out. I fell asleep in the car (good thing DH was driving). When we got home, I attempted to continue my nap but the little ones wouldn't allow me the peace. I therefore did some light housekeeping. My legs were achy. I finally had to lay down and elevate them for a while.
Today, I feel good and I'll be swimming. My best girl offered to watch the kiddos since Buddy is 'expelled'. Thankfully! I really like swimming after my long runs - it's a great recovery.
Friday, October 26, 2007
Random ??
I am curious....
On the PC... we have both Safari and Explorer.
On the Mac... our web browser is Safari.
On the PC, regardless of which browser I use, when I am logged into my blogger account and am creating a new post, there are two tab buttons on the right that say, "Edit Html" and "Compose". There are 7 little icons on the "Edit Html" tab (insert bold tags, insert italic tags, insert link, insert blockquote, check spelling, add image and add video). There are 17 little icons (font, font size, bold, italic, text color, link, add image, add video, and several others) on the "Compose" tab.
On the Mac, when I am logged into my blogger account and am creating a new post, there are NO tab buttons. I can not figure out how to add images or hyperlinks when composing posts on the Mac.
In addition, when I attempted to modify the template on the Mac, I can't drag and drop the Page Elements (sidebar links, etc.) as I can on the PC.
This seems so strange to me... what am I doing wrong??
Doing a little research on Blogger, I learned that Firefox is is the recommended browser. We'll be downloading it soon and we'll see if that makes a difference.
~~~
New Information 27th October - We downloaded Firefox and all seems to work like expected and experienced with Windows. I'm a Happy Camper.
On the PC... we have both Safari and Explorer.
On the Mac... our web browser is Safari.
On the PC, regardless of which browser I use, when I am logged into my blogger account and am creating a new post, there are two tab buttons on the right that say, "Edit Html" and "Compose". There are 7 little icons on the "Edit Html" tab (insert bold tags, insert italic tags, insert link, insert blockquote, check spelling, add image and add video). There are 17 little icons (font, font size, bold, italic, text color, link, add image, add video, and several others) on the "Compose" tab.
On the Mac, when I am logged into my blogger account and am creating a new post, there are NO tab buttons. I can not figure out how to add images or hyperlinks when composing posts on the Mac.
In addition, when I attempted to modify the template on the Mac, I can't drag and drop the Page Elements (sidebar links, etc.) as I can on the PC.
This seems so strange to me... what am I doing wrong??
Doing a little research on Blogger, I learned that Firefox is is the recommended browser. We'll be downloading it soon and we'll see if that makes a difference.
~~~
New Information 27th October - We downloaded Firefox and all seems to work like expected and experienced with Windows. I'm a Happy Camper.
Thursday, October 25, 2007
His First Expulsion
My workout got cut short today and it was completely out of my control.
The day started out relatively normal. I had an routine eye appointment at 9:30 (prescription is relatively constant - good news). I then took the kiddos to childcare at the fitness center so that I could do my prescribed run (3 miles @ 8:30, 6x800m @ 3:37, and 3 miles @ 8:00) sans stroller.
I started out on the trail with a 1 mile warm-up... I didn't even look to see what my average pace was... I'd guess about 9:20. I then set the virtual partner on the Garmin for 3 miles at a 8:35 pace. I felt strong thoughout and my heel didn't bother me a bit! I finished with 25:37... Perfect! I then hit the treadmill inside for the 800s. However, our weekly obligations require that I get home by 1 p.m. so I opted to do just 4 800s rather than the prescribed 6. I completed each at 3:32, 3:31, 3:29, and 3:29. I then went to the drinking fountain for some water... and I looked up to find Alisa, one of the childcare providers.
She informed me that my lil' Buddy was hitting, kicking, and scratching. She had tried to find me earlier when I was on the trail but hadn't... so he had had multiple offenses in the hour he was there. To top it off, he has had two prior incidences for which he was written up. So... I had to pull him (and thereby his sister) out. We are now on a 2-week involuntary 'vacation'.
I was so mad... so embarrassed. Tears actually started to pool up in my eyes. I didn't know what to say other than, "I'm so sorry." Alisa would then apologize to me - why, I'm not sure. I completely understand their policy. It makes complete sense.
It is just that the fitness center / on-site childcare is my saving grace! I become psychotic without exercise. I've signed up for a marathon! How am I going to continue to train without childcare? I don't have alternatives. My mind was racing. I told Buddy how upset I was with him. He started to cry. As I walked to the car, I started to doubt the possibilities of continuing with my training plan.
By the time I got home, though, I started to calm down. I do have alternatives... I just need to get creative. It is just a 2-week hiatus.
To summarize, I didn't complete the prescribed plan (although it started out fantastic!) due to circumstances beyond my control. However, I did manage to do 6 miles. We'll see what the weekend brings.
The day started out relatively normal. I had an routine eye appointment at 9:30 (prescription is relatively constant - good news). I then took the kiddos to childcare at the fitness center so that I could do my prescribed run (3 miles @ 8:30, 6x800m @ 3:37, and 3 miles @ 8:00) sans stroller.
I started out on the trail with a 1 mile warm-up... I didn't even look to see what my average pace was... I'd guess about 9:20. I then set the virtual partner on the Garmin for 3 miles at a 8:35 pace. I felt strong thoughout and my heel didn't bother me a bit! I finished with 25:37... Perfect! I then hit the treadmill inside for the 800s. However, our weekly obligations require that I get home by 1 p.m. so I opted to do just 4 800s rather than the prescribed 6. I completed each at 3:32, 3:31, 3:29, and 3:29. I then went to the drinking fountain for some water... and I looked up to find Alisa, one of the childcare providers.
She informed me that my lil' Buddy was hitting, kicking, and scratching. She had tried to find me earlier when I was on the trail but hadn't... so he had had multiple offenses in the hour he was there. To top it off, he has had two prior incidences for which he was written up. So... I had to pull him (and thereby his sister) out. We are now on a 2-week involuntary 'vacation'.
I was so mad... so embarrassed. Tears actually started to pool up in my eyes. I didn't know what to say other than, "I'm so sorry." Alisa would then apologize to me - why, I'm not sure. I completely understand their policy. It makes complete sense.
It is just that the fitness center / on-site childcare is my saving grace! I become psychotic without exercise. I've signed up for a marathon! How am I going to continue to train without childcare? I don't have alternatives. My mind was racing. I told Buddy how upset I was with him. He started to cry. As I walked to the car, I started to doubt the possibilities of continuing with my training plan.
By the time I got home, though, I started to calm down. I do have alternatives... I just need to get creative. It is just a 2-week hiatus.
To summarize, I didn't complete the prescribed plan (although it started out fantastic!) due to circumstances beyond my control. However, I did manage to do 6 miles. We'll see what the weekend brings.
Wednesday, October 24, 2007
A Few Degrees Can Make All the Difference
I headed out yesterday afternoon for a moderately long run (10-12 miles) with 10 minutes of total uphill time. The kiddos had a scheduled playdate next door and the weather was beautiful... about 72 degrees and not a cloud in the sky. The past few weeks, it has been cold and a little overcast so I forgot how much difference a few degrees can make on my overall performance.
I opted to do my run on the river trail. It is quite hilly... in fact, there are 3 significant hills. One of which rises 180 ft in just 4 tenths of a mile. It is a doozy! Sometimes I think I can walk it faster than I can run it.
At the 3.5 mile mark, I stopped at the park to drink a little water. I'd forgotten that the fountains have been turned off so I had to cup my hands in the restroom sink. Along the way, I stopped twice more to drink directly from the river. I know it is a very healthy river ... nonetheless, I picked up a rock and investigated the little inverts that clung to its surface. Dragonfly nymphs. Stonefly larvae. Planaria. Lots of critters proclaiming a healthy ecosystem. :)
When I popped back up onto the road, the Garmin read 7.5 miles. My heart really wanted to continue to at least 10 as prescribed but my head prevailed and I opted to head home. My mouth was so dry. I knew I really needed to rehydrate. In the end, I covered 8.3 miles with about 11 minutes of total uphill time. My average pace was 10 minutes per mile.
As a I walked around the block to cool down, I stopped to chat with a neighbor who was doing yardwork. The other day she borrowed Pfitz "Advanced Marathoning" and a few running magazines. I asked her if she had had time to read anything. She said yes and had even picked up a few more from the library. She has decided she would like to run a marathon and is strongly considering Chicago '08. She plans to begin training in November. I am excited for her. I hope that we'll be able to run together sometime. It will all depend on childcare, though. Her kiddos are in junior high (in fact, her oldest is our babysitter) and her schedule is therefore more flexible.
I'd love to run Chicago. We shared briefly how fun it would be to go together - as a girl's weekend getaway. She has a couple of friends that plan to meet her there (one to run, one to cheer). I told her of my Portland running buddy and that she may also be interested (How about it, Kong?). We'll see. It will depend on how things go at CIM in December... at Eugene in May.
I want to qualify to run Boston. However, I have come to accept that I must be patient. All good things come to those who wait (and train and train and train). :)
I opted to do my run on the river trail. It is quite hilly... in fact, there are 3 significant hills. One of which rises 180 ft in just 4 tenths of a mile. It is a doozy! Sometimes I think I can walk it faster than I can run it.
At the 3.5 mile mark, I stopped at the park to drink a little water. I'd forgotten that the fountains have been turned off so I had to cup my hands in the restroom sink. Along the way, I stopped twice more to drink directly from the river. I know it is a very healthy river ... nonetheless, I picked up a rock and investigated the little inverts that clung to its surface. Dragonfly nymphs. Stonefly larvae. Planaria. Lots of critters proclaiming a healthy ecosystem. :)When I popped back up onto the road, the Garmin read 7.5 miles. My heart really wanted to continue to at least 10 as prescribed but my head prevailed and I opted to head home. My mouth was so dry. I knew I really needed to rehydrate. In the end, I covered 8.3 miles with about 11 minutes of total uphill time. My average pace was 10 minutes per mile.
As a I walked around the block to cool down, I stopped to chat with a neighbor who was doing yardwork. The other day she borrowed Pfitz "Advanced Marathoning" and a few running magazines. I asked her if she had had time to read anything. She said yes and had even picked up a few more from the library. She has decided she would like to run a marathon and is strongly considering Chicago '08. She plans to begin training in November. I am excited for her. I hope that we'll be able to run together sometime. It will all depend on childcare, though. Her kiddos are in junior high (in fact, her oldest is our babysitter) and her schedule is therefore more flexible.
I'd love to run Chicago. We shared briefly how fun it would be to go together - as a girl's weekend getaway. She has a couple of friends that plan to meet her there (one to run, one to cheer). I told her of my Portland running buddy and that she may also be interested (How about it, Kong?). We'll see. It will depend on how things go at CIM in December... at Eugene in May.
I want to qualify to run Boston. However, I have come to accept that I must be patient. All good things come to those who wait (and train and train and train). :)
Tuesday, October 23, 2007
A Quick Update
Friday @ Masters
850m warmup (I had a little extra time) - mixed stroke, 200 w/fins
Followed by 36 minutes of 100m freestyle with just 10 seconds of rest between each. I started out at about 2 min per interval but I think I fell back to about 2:15 in the end. I completed about 16 100s.... bringing the days total distance to 2450m or 6 "running" miles.
Saturday - Rest
Sunday - Long Run
This is a cut-back week for those you have been following the prescribed plan. For me, I have been cutting back all the previous weeks so I was determined to get past my mileage block (haven't gone past 10 miles in 4 weeks). I headed out alone to do 5 miles... I've gotten into a new habit of bringing along my cell phone and an ear bud to chat with someone along the way. Helps to make the time pass on my long runs. My mother-in-law was my 'virtual' running partner for these first 5 miles. : )
At 5.34 miles, I arrived at our doorstep once again. I took a couple of minutes to refuel and help DH load the kiddos into the bike trailer. They then escorted me on a four mile loop that we did twice. I felt that I had a solid pace on the first loop. Everytime I glanced at the Garmin it read between 8:34-8:48 (occasionally higher or lower). I thought that was sweet! The last loop, I felt myself begin to fatigue a bit and my pace began to slow. I should have used the 'lap' feature on the Garmin to know for certain. At the end of the 13.1 miles, my average pace was 9:07. I would have liked to see it under 9 but I'll take it.
Monday @ Masters
600m warmup mixed stroke, 200m w/ fins
Followed by 8x25m freestyle drill (odds w/ fists, evens alternating strokes 3 3 3)
100m IM
4 x 25 fly
100m IM
4 x 50 back
100m IM
4 x 75 breast
100m IM
24 x 100 free
50m free cooldown
Total = 2000m or 5 "running" miles
In other news.... our new Mac is here and it is beautiful! I am in love! I can't wait to start creating scrapbook pages with it - the monitor is huge (24") !!! The resolution is spectacular!!
btw - how does one create text with a strikethrough the text in a blog post. For example, on the swim practice for yesterday, I wanted to show 100m IM with a strikethrough it... how do you do that? *** YEAH! Thank you, Wes! I edited my post to use the strikethrough. :) ***
850m warmup (I had a little extra time) - mixed stroke, 200 w/fins
Followed by 36 minutes of 100m freestyle with just 10 seconds of rest between each. I started out at about 2 min per interval but I think I fell back to about 2:15 in the end. I completed about 16 100s.... bringing the days total distance to 2450m or 6 "running" miles.
Saturday - Rest
Sunday - Long Run
This is a cut-back week for those you have been following the prescribed plan. For me, I have been cutting back all the previous weeks so I was determined to get past my mileage block (haven't gone past 10 miles in 4 weeks). I headed out alone to do 5 miles... I've gotten into a new habit of bringing along my cell phone and an ear bud to chat with someone along the way. Helps to make the time pass on my long runs. My mother-in-law was my 'virtual' running partner for these first 5 miles. : )
At 5.34 miles, I arrived at our doorstep once again. I took a couple of minutes to refuel and help DH load the kiddos into the bike trailer. They then escorted me on a four mile loop that we did twice. I felt that I had a solid pace on the first loop. Everytime I glanced at the Garmin it read between 8:34-8:48 (occasionally higher or lower). I thought that was sweet! The last loop, I felt myself begin to fatigue a bit and my pace began to slow. I should have used the 'lap' feature on the Garmin to know for certain. At the end of the 13.1 miles, my average pace was 9:07. I would have liked to see it under 9 but I'll take it.
Monday @ Masters
600m warmup mixed stroke, 200m w/ fins
Followed by 8x25m freestyle drill (odds w/ fists, evens alternating strokes 3 3 3)
100m IM
4 x 25 fly
100m IM
4 x 50 back
100m IM
4 x 75 breast
2
50m free cooldown
Total = 2000m or 5 "running" miles
In other news.... our new Mac is here and it is beautiful! I am in love! I can't wait to start creating scrapbook pages with it - the monitor is huge (24") !!! The resolution is spectacular!!
btw - how does one create text with a strikethrough the text in a blog post. For example, on the swim practice for yesterday, I wanted to show 100m IM with a strikethrough it... how do you do that? *** YEAH! Thank you, Wes! I edited my post to use the strikethrough. :) ***
Thursday, October 18, 2007
Treadmill Thrills & Training Plan ????s
The training plan prescribed speedwork today.... 4x800m at 3:27 and 4x400m at 1:42. When I arrived at the gym, the treadmills were all taken so I opted to start with a warmup on the stationery bike with my eye on the treadmill, ready to pounce when one became available. I covered just one mile before a treadmill opened up... I then continued my warmup with a 1 mile easy run at an 8:57 pace.
The treadmill is great for enabling me to keep pace. On the road (or trail), my mind can sometimes drift and before I know it, my pace has slacked off. [I haven't yet programed the virtual partner on the Garmin - those of you that do so, does it help?] I did each 800m at 3:29 (treadmill programed to 8.6 speed or 6:58 min mile) with about 2 minutes of rest between each. The 400m set was completed as 1:43, 1:43, 1:42, and 1:42 with about 1 minute of rest between each. I then cooled-down with another mile at 8:57. Resulting in a total of 5.3 miles (I divided my bike distance by 3 to convert to run miles - simply for the sake of calculating my total weekly milage).
In the weeks to come, my training plan calls for more and more speed workouts and fewer long tempo runs. This confuses me a little... Several months ago, I read Advanced Marathoning by Pete Pfitzinger. He states that a typical marathon training program can be divided into 5 mesocycles.
Mesocycle / Primary Objective
1. Increasing mileage to improve pure endurance (longest cycle, up to 10 wks)
2. Improving lactate threshold
3. Race preparation
4. Taper and the marathon (3 wks taper)
5. Recovery (several weeks)
"In the long run, so to speak, it's your long runs and tempo runs that have the most relevance to your performance on marathon day, not how often you've churned out a sterling set of half mile repeats."
He also states that tempo runs are the easiest to recover from because they don't break down the body as much as other forms of hard training. Therefore, doesn't it make more sense to do the speed work in the beginning or middle rather than the month before the marathon? Here is what my plan prescribes in regards to my 'hard run days' for the next few weeks preceding the marathon (the long run distances on Sunday have been modified by me).
Tuesday
10-12 miles w/10 min uphill
10-12 miles w/10 min uphill
10-12 miles w/6 min uphill
10-12 miles w/6 min uphill
4x400 SI, 2x800 C, 4x400 SI
2 miles T, 2x800 C, 2x400 SI
Thursday
3 miles GP, 6-8x800 C, 3 miles T
3 miles GP, 6-8x800 C, 3 miles T
4 x 1 mile C, 2x800 SI
4 x 1 mile C, 2x800 SI
2 miles, 2x800 C, 2x400 SI
4x400 SI
Sunday
15 miles
18 miles
22 miles
13 miles
60-75 min
Marathon
I like the idea of the medium long runs on Tuesday but I question all the speedwork the 3 weeks preceding. As I am not 'racing' the marathon, rather trying to maintain a solid pace for a prolonged distance, shouldn't I be doing more tempo runs???
I ramble. I suppose it doesn't really matter. Every runner has a system the that works for them... everyone is different. Pfitzinger. RunnersWorld Smart Coach. Furman. Galloway. Higdon. Daniels. They all incorporate the same components. I just need to find what works for me.
The treadmill is great for enabling me to keep pace. On the road (or trail), my mind can sometimes drift and before I know it, my pace has slacked off. [I haven't yet programed the virtual partner on the Garmin - those of you that do so, does it help?] I did each 800m at 3:29 (treadmill programed to 8.6 speed or 6:58 min mile) with about 2 minutes of rest between each. The 400m set was completed as 1:43, 1:43, 1:42, and 1:42 with about 1 minute of rest between each. I then cooled-down with another mile at 8:57. Resulting in a total of 5.3 miles (I divided my bike distance by 3 to convert to run miles - simply for the sake of calculating my total weekly milage).
In the weeks to come, my training plan calls for more and more speed workouts and fewer long tempo runs. This confuses me a little... Several months ago, I read Advanced Marathoning by Pete Pfitzinger. He states that a typical marathon training program can be divided into 5 mesocycles.
Mesocycle / Primary Objective
1. Increasing mileage to improve pure endurance (longest cycle, up to 10 wks)
2. Improving lactate threshold
3. Race preparation
4. Taper and the marathon (3 wks taper)
5. Recovery (several weeks)
"In the long run, so to speak, it's your long runs and tempo runs that have the most relevance to your performance on marathon day, not how often you've churned out a sterling set of half mile repeats."
He also states that tempo runs are the easiest to recover from because they don't break down the body as much as other forms of hard training. Therefore, doesn't it make more sense to do the speed work in the beginning or middle rather than the month before the marathon? Here is what my plan prescribes in regards to my 'hard run days' for the next few weeks preceding the marathon (the long run distances on Sunday have been modified by me).
Tuesday
10-12 miles w/10 min uphill
10-12 miles w/10 min uphill
10-12 miles w/6 min uphill
10-12 miles w/6 min uphill
4x400 SI, 2x800 C, 4x400 SI
2 miles T, 2x800 C, 2x400 SI
Thursday
3 miles GP, 6-8x800 C, 3 miles T
3 miles GP, 6-8x800 C, 3 miles T
4 x 1 mile C, 2x800 SI
4 x 1 mile C, 2x800 SI
2 miles, 2x800 C, 2x400 SI
4x400 SI
Sunday
15 miles
18 miles
22 miles
13 miles
60-75 min
Marathon
I like the idea of the medium long runs on Tuesday but I question all the speedwork the 3 weeks preceding. As I am not 'racing' the marathon, rather trying to maintain a solid pace for a prolonged distance, shouldn't I be doing more tempo runs???
I ramble. I suppose it doesn't really matter. Every runner has a system the that works for them... everyone is different. Pfitzinger. RunnersWorld Smart Coach. Furman. Galloway. Higdon. Daniels. They all incorporate the same components. I just need to find what works for me.
My Favorite Disney Photos ~ Thursday Thirteen
As you know, we recently returned from our family vacation to Disneyland... the first time with children. Everyone had a fabulous time and we are already talking about our next visit when Buddy celebrates his 5th birthday.
Mickey and Minnie were amongst the first characters we got to meet. They were on Main Street and we were fortunate to not have to wait long for autographs and photos. As it turned out, crowds were not an issue the entire time - October is a great time to go to Disneyland. I especially liked how the park is decorated for fall.
We flight departed Central Oregon on Tuesday at 6 a.m., thereby requiring us to be at the airport at 4:30. This made for a very long day and both the kids fell asleep in the park.... Sweetie on the sidewalk awaiting to be seated for lunch and Buddy in the stroller (what became his typical afternoon pattern - although he doesn't always nap at home).
We spent an entire day at California Adventure. I have to admit, I actually like it better than Disneyland itself because I love A Bug's Life and the Soarin' Over California ride. The roller coaster looked like a lot of fun, but I didn't get a chance to go on it... the kiddos and I were on the merry-go-round while we thought he was in the necessary... turns out he went on the coaster as well! Buddy loves Cars and he was elated to get a photo op with Tow Mater and Lightening McQueen. Another favorite in California Adventure was the Redwood Creek Challenge Trail where we scrambled across rope bridges, slid down hollow logs, and met Koda and Kenai of Brother Bear. DH said the Grizzly River Run was the ultimate water ride. You can bet it will top my 'must do' list when we go again.
Wednesday night, we stayed late for the Parade of Dreams. As we were tired, DH sat down with Sweetie on Main Street outside the The First 50 Magical Years to hold a spot for us. Buddy and I did a little shopping, picking up ears for both kiddos and a Tinkerbell sweatshirt for me. As this was the last stop on the parade route, we had a great vantage point. Sweetie was wearing a 'birthday' button and we were surprised by a special greeting from Peter Pan. I almost missed the photo op because I was videotaping the parade. As it was, I had to pull this still from the video, so it isn't the best.
On Thursday night, we spent the evening at California Adventure for Mickey's Halloween Treat for trick-or-treating and special guest appearances. Buddy danced with Sulley from Monsters, Inc. and interacted with a impromptu scarecrow outside Bug's Land. When we were about to leave (though Mickey's Halloween Treat was from 6-10 p.m. - the last shuttle to our motel was at 8 p.m.), we saw the evil step-sisters from Snow White. There was a rather lengthy line for their autograph, so I snapped a photo of them as they posed with another little girl (I'll crop the photo before I scrapbook it). :)
This was one of the first photos taken at Disneyland but it is one that I like the best. She looks so sweet in this one. Kudos to DH for capturing her true spirit. :)
By the fourth day, we were pretty well spent. We didn't have much enthusiasm left. The only thing the kids wanted to do was ride the Disneyland Railroad around the park. Who knew that the train would turn out to be their favorite ride?!Wednesday, October 17, 2007
Santa, I've Been Good...
I believe in Santa Claus. I believe that if a girl is good-intentioned, well-mannered and behaves throughout the year, that good things will come to her.
It is therefore my hope that he will take into consideration my devotion to my family and to my good health. I would like a treadmill for Christmas. I'm practical. No diamonds or pearls, but a treadmill.
My training plan called for 2x4 miles at tempo (8:13)... I opted to do the workout at the gym as a schedule conflict (my own) would otherwise mean I'd be pushing the jogger. It is impossible for me to hit the target pace while pushing 100+ pounds.
Like many, the treadmill isn't necessarily fun (it can be boring). However, it can actually help me to stay on pace. I program the settings for the desired pace and then just need to be keep my legs moving. Besides, it would be so convenient! I could run whenever I wanted to ... and watch TV while doing so! I'm not a big TV watcher but there are several programs that I record regularly (CSI, CSI Miami, Survior, Grey's Anatomy, Shark, and the new Cane). I digress....
Upon arrival, I did a 1.5 mile warm-up on the stationery bike (basically equivalent to about a 1/2 mile run) to alleviate some pounding and provide variety. I then began the run ... modifying to 2x3 miles.
I completed the first 1/2 mile at 8:13 and then slowed to 8:20. When I completed 1.76 miles, one of the ladies in the Kids Corner came to inform me that my buddy was scratching others (2nd offense - he did it yesterday as well!). I thereby had to stop in the midst of the tempo run and have a talk with the little culprit!
When I returned, my heartrate had come down and so I opted to begin the 2nd 3 mile set at 8:20. It was a little struggle the last mile but I pulled through ticking off each tenth of a mile as I turned pages in a Sunset magazine to distract myself. I rested for a couple of minutes by walking to the drinking fountains and jotting down what I had thus far completed. I then resumed my workout and did a 3rd set... 1.75 miles at 8:13. I cooled down with another 1.5 miles on the bike. Total = 7.5 miles.
I feel very good about the workout but my foot aches (the bursa) and thereby am pleased that today is my rest day. :)
~~~
Mondays swim workout consisted of the following:
350m mixed stroke warmup (4th length skull)
10x25m backstroke drill (dolphin kick down/palms down on return length)
50m 100m 150m 200m pull
200m 150m 100m 50m freestyle
250m freestyle cooldown
Total = 1850m
Previously, we have not done pull sets when I've been present. So, this was new to me. Upon completion, it was evident that my strength is in my legs. Proof that I need to work the core and upper body more.
I also signed up for 4 swim clinics (one for each stroke). For $15 each, participants will be provided with individualized instruction...including videotape!! My girlfriend has done 2 clinics already and really enjoyed the experience. I'm looking forward to it... my first clinic is on the 26th.
It is therefore my hope that he will take into consideration my devotion to my family and to my good health. I would like a treadmill for Christmas. I'm practical. No diamonds or pearls, but a treadmill.
My training plan called for 2x4 miles at tempo (8:13)... I opted to do the workout at the gym as a schedule conflict (my own) would otherwise mean I'd be pushing the jogger. It is impossible for me to hit the target pace while pushing 100+ pounds.
Like many, the treadmill isn't necessarily fun (it can be boring). However, it can actually help me to stay on pace. I program the settings for the desired pace and then just need to be keep my legs moving. Besides, it would be so convenient! I could run whenever I wanted to ... and watch TV while doing so! I'm not a big TV watcher but there are several programs that I record regularly (CSI, CSI Miami, Survior, Grey's Anatomy, Shark, and the new Cane). I digress....
Upon arrival, I did a 1.5 mile warm-up on the stationery bike (basically equivalent to about a 1/2 mile run) to alleviate some pounding and provide variety. I then began the run ... modifying to 2x3 miles.
I completed the first 1/2 mile at 8:13 and then slowed to 8:20. When I completed 1.76 miles, one of the ladies in the Kids Corner came to inform me that my buddy was scratching others (2nd offense - he did it yesterday as well!). I thereby had to stop in the midst of the tempo run and have a talk with the little culprit!
When I returned, my heartrate had come down and so I opted to begin the 2nd 3 mile set at 8:20. It was a little struggle the last mile but I pulled through ticking off each tenth of a mile as I turned pages in a Sunset magazine to distract myself. I rested for a couple of minutes by walking to the drinking fountains and jotting down what I had thus far completed. I then resumed my workout and did a 3rd set... 1.75 miles at 8:13. I cooled down with another 1.5 miles on the bike. Total = 7.5 miles.
I feel very good about the workout but my foot aches (the bursa) and thereby am pleased that today is my rest day. :)
~~~
Mondays swim workout consisted of the following:
350m mixed stroke warmup (4th length skull)
10x25m backstroke drill (dolphin kick down/palms down on return length)
50m 100m 150m 200m pull
200m 150m 100m 50m freestyle
250m freestyle cooldown
Total = 1850m
Previously, we have not done pull sets when I've been present. So, this was new to me. Upon completion, it was evident that my strength is in my legs. Proof that I need to work the core and upper body more.
I also signed up for 4 swim clinics (one for each stroke). For $15 each, participants will be provided with individualized instruction...including videotape!! My girlfriend has done 2 clinics already and really enjoyed the experience. I'm looking forward to it... my first clinic is on the 26th.
Monday, October 15, 2007
7 Weeks to CIM
Just seven weeks until my next marathon... California International at Sacramento. When I signed up, I was focused and determined to train in hopes of running a Boston qualifying time. Anyone who has run a marathon can attest... training for the marathon is harder than actually running the marathon. It is difficult to get all the training runs in each week. Family obligations. Illnesses. Declining motivation. Many things come into play that can easily jeapordize ones training plan.
I started the new training plan on the 13th of August. At the time, I was struggling with minor pain in my left hip. I cut back the mileage on the long runs. I bought new shoes. Things started to get better and the pain went away. However, with my hip and lowered mileage, I started to lose my momentum and I got caught in the habit of skipping key workouts. As a result, my stamina began to decline. I started to struggle to maintain pace during tempo runs. I started to lose interest in a BQ.
Then to top it all off, a severe pain developed in my left heel. Knowing a little about
my running history, most would assume Plantars Faciitis. But no! It is entirely different. Not the usual spot that afflicts those with PF. There is slight swelling on the side of my heel, about the size of a quarter in diameter. When small pressure is applied, it is very painful. When walking or running, it is a slight, sharp localized pain. As I push forth on my runs, it eases up and is less noticeable (likely the endorphins I'm producing with exercise just mask the pain).
When we were in Disneyland, it bothered me each morning... all the walking/standing, I assume. This is the main reason I chose not to run while there. I figured my body needed rest. However, after a week of no running ... when I resumed on Tues Oct 9th for the prescribed speed session (2x1 mile at cruise/7:14, 4x800 at speed interval/3:27, and 2x1 mile at cruise/7:14)... same result as before. Rest didn't seem to make it go away as I had hoped.
[actual run results, for those interested: 2x1 mile = 7:29 and 7:21, 2x800 = 3:36 and 3:56, 2x1 mile = 8:01 and 8:45 ..... obviously, the prescribed pace was too fast for me and it wiped me out]
As we were at the coast on Thursday and the area is very hilly, I opted to do a moderately long run (10 miles) rather than the prescribed tempo session (3miles at goal pace/8:30, 4x800 at cruise/3:27, and 3miles at tempo/8:00). It bothered me a little when I returned home, so I iced my heel and that seemed to help.
On Sunday, I strongly intended to do 13 miles but, once again, I cut the run short. This time because I had the kiddos with me in the jogger and as usual, we stopped at the park midway so they could stretch their legs. I left the house shortly after 10 a.m. but I calculated that if I stayed on course for 13... we wouldn't have time to shower and go to the store to pick-up a gift for Sweetie's birthday party at 1 p.m. We must have stayed too long at the park... I wasn't running that slow. Right? :) I thereby finished 10 miles and just enough time for the necessary shower and quick stop at the store before I dropped Sweetie off at her girlfriends.
Now.... 7 weeks out... and the longest run I've done is 12 miles ... 3 weeks ago!! I obviously have a lot of work to do!! Here is my thought for the next 7 weeks. I'll stick with the prescribed plan for the majority of my runs (modifying the pace where necessary). The long runs will be modified as follows:
October 21st - 13 miles
October 28th - 15 miles
November 4th - 18 miles
November 11th - 20 miles
November 18th - 13 miles (tapering!)
November 25th - 60-75 minutes
December 2nd - CIM !!!
Does this look reasonable?? The longest, long run I did before Portland '06 was 16 miles and then two back-to-back 12 milers the next week (an unexpected fall cut my planned 18 mile run short). I can not expect to qualify - my pace & stamina just aren't there - but I'd assume that a PR is certainly a possibility. What are your thoughts?
I started the new training plan on the 13th of August. At the time, I was struggling with minor pain in my left hip. I cut back the mileage on the long runs. I bought new shoes. Things started to get better and the pain went away. However, with my hip and lowered mileage, I started to lose my momentum and I got caught in the habit of skipping key workouts. As a result, my stamina began to decline. I started to struggle to maintain pace during tempo runs. I started to lose interest in a BQ.
Then to top it all off, a severe pain developed in my left heel. Knowing a little about
my running history, most would assume Plantars Faciitis. But no! It is entirely different. Not the usual spot that afflicts those with PF. There is slight swelling on the side of my heel, about the size of a quarter in diameter. When small pressure is applied, it is very painful. When walking or running, it is a slight, sharp localized pain. As I push forth on my runs, it eases up and is less noticeable (likely the endorphins I'm producing with exercise just mask the pain).When we were in Disneyland, it bothered me each morning... all the walking/standing, I assume. This is the main reason I chose not to run while there. I figured my body needed rest. However, after a week of no running ... when I resumed on Tues Oct 9th for the prescribed speed session (2x1 mile at cruise/7:14, 4x800 at speed interval/3:27, and 2x1 mile at cruise/7:14)... same result as before. Rest didn't seem to make it go away as I had hoped.
[actual run results, for those interested: 2x1 mile = 7:29 and 7:21, 2x800 = 3:36 and 3:56, 2x1 mile = 8:01 and 8:45 ..... obviously, the prescribed pace was too fast for me and it wiped me out]
As we were at the coast on Thursday and the area is very hilly, I opted to do a moderately long run (10 miles) rather than the prescribed tempo session (3miles at goal pace/8:30, 4x800 at cruise/3:27, and 3miles at tempo/8:00). It bothered me a little when I returned home, so I iced my heel and that seemed to help.
On Sunday, I strongly intended to do 13 miles but, once again, I cut the run short. This time because I had the kiddos with me in the jogger and as usual, we stopped at the park midway so they could stretch their legs. I left the house shortly after 10 a.m. but I calculated that if I stayed on course for 13... we wouldn't have time to shower and go to the store to pick-up a gift for Sweetie's birthday party at 1 p.m. We must have stayed too long at the park... I wasn't running that slow. Right? :) I thereby finished 10 miles and just enough time for the necessary shower and quick stop at the store before I dropped Sweetie off at her girlfriends.
Now.... 7 weeks out... and the longest run I've done is 12 miles ... 3 weeks ago!! I obviously have a lot of work to do!! Here is my thought for the next 7 weeks. I'll stick with the prescribed plan for the majority of my runs (modifying the pace where necessary). The long runs will be modified as follows:
October 21st - 13 miles
October 28th - 15 miles
November 4th - 18 miles
November 11th - 20 miles
November 18th - 13 miles (tapering!)
November 25th - 60-75 minutes
December 2nd - CIM !!!
Does this look reasonable?? The longest, long run I did before Portland '06 was 16 miles and then two back-to-back 12 milers the next week (an unexpected fall cut my planned 18 mile run short). I can not expect to qualify - my pace & stamina just aren't there - but I'd assume that a PR is certainly a possibility. What are your thoughts?
Blog Action Day 2007
For many years now, I have been intrigued by alien invasions. Not little green men from outer space or scary monstrous beings but silent invasions of plants and animals here on earth. In the late 1990s, I had an unique opportunity to work for the local soil and water conservation district. In this role, one of my responsibilites was to write and distributie a county-wide newsletter informing landowners of sustainable land-use practices and share topics related to the environment. This is one of those articles.Controlling Noxious Weeds
Generally, the term weed is used to describe any plant that is unwanted and grows or spreads aggressively. The term exotic weed describes an invasive, unwanted, non-native plant. Terms such as invasive weed or noxious weed are used somewhat interchangeably to refer to weeds that infest large areas or cause economic and ecological damage to an area. The term "noxious" weed has legal ramifications in some states that maintain official lists of noxious weeds. What is considered a weed in one area may not be a weed in another. 
Upsetting the Balance
Native plants evolved over millions of years to fill unique ecological niches. What we know as weeds today (non-native, ecologically damaging plants) did not exist in the wilderness then. These plants developed in and are native to other countries. Like our native plants, they are kept in check in their native environment by insects or diseases and by competition with other species. In order to survive in their native ecosystems, many plants develop characteristics that make them especially hardy.
Early European settlers in North America inadvertently brought weed seeds with them, perhaps in the hay they brought for their animals or in the dirt they used as ballast for their ships, or even in their clothes or bedding. Some activities, such as clearing the land, opened up niches that created places for weeds to grow. Settlers also purposely brought plants from their "home country" to seed areas, make dye for clothing, and use as ornamental plants.
Without their natural enemies, some non-native plants became invasive, reducing the diversity and quantity of native plants. Weeds are continuing to spread rapidly in many areas across the country. Weeds spread to an estimated 4,000 acres (over 6 square miles) each day on public lands managed by the Bureau of Land Management (BLM) and the Forest Service. But weeds know no boundaries. They also are spreading on private and park lands.
Looks Can be Deceiving
Weeds take over important habitat areas for wildlife,
devastating shelter and forage while reducing the diversity and quantity of native plants. When weeds do not hold and protect the soil the way native plants do, erosion increases, causing sediment in streams, which can hurt fish populations and water quality. Weeds are often less resistant to wildfire than are native plants. Weeds also reduce land values, causing damaging economic impacts to local communities. For example, weeds have a profound effect on ranching and agricultural operations because they can reduce production of forage and crops.
Controlling Weeds
Controlling weeds poses a special dilemma because, once a weed infestation is identified, it is often already so large that containment is difficult and expensive. Biological control (using organisms such as introduced insects or diseases to suppress populations) is effective in slowing the spread of weeds but generally cannot eradicate the infestation. Manually pulling weeds or using machines to dig them up is effective with smaller infestations if done carefully to avoid spreading seeds. Herbicides can be effective in controlling weeds and stopping their spread especially when infestations are detected early. Land managers generally take an integrated approach, using a combination of these methods.
A special emphasis is placed on early detection of infestations and prevention of new infestations. Educated citizens who can report these new, small infestations will make a major difference in the national effort to control the spread of invasive weeds.
For more information about noxious weeds or invasive species in general, contact your local agency or one of the following state & federal agencies.
Army Corps of Engineers
Farm Service Agency
National Association of Conservation Districts
Natural Resources Conservation Service
Oregon Association of Conservation Districts
Oregon Department of Agriculture
Oregon Department of Environmental Quality
Oregon Department of Fish and Wildlife
Oregon Department of Forestry
Oregon Division of State Lands
Oregon State University Coos County Extension Service
Oregon Watershed Enhancement Board
US Department of Agriculture
Upsetting the Balance
Native plants evolved over millions of years to fill unique ecological niches. What we know as weeds today (non-native, ecologically damaging plants) did not exist in the wilderness then. These plants developed in and are native to other countries. Like our native plants, they are kept in check in their native environment by insects or diseases and by competition with other species. In order to survive in their native ecosystems, many plants develop characteristics that make them especially hardy.
Early European settlers in North America inadvertently brought weed seeds with them, perhaps in the hay they brought for their animals or in the dirt they used as ballast for their ships, or even in their clothes or bedding. Some activities, such as clearing the land, opened up niches that created places for weeds to grow. Settlers also purposely brought plants from their "home country" to seed areas, make dye for clothing, and use as ornamental plants.
Without their natural enemies, some non-native plants became invasive, reducing the diversity and quantity of native plants. Weeds are continuing to spread rapidly in many areas across the country. Weeds spread to an estimated 4,000 acres (over 6 square miles) each day on public lands managed by the Bureau of Land Management (BLM) and the Forest Service. But weeds know no boundaries. They also are spreading on private and park lands.
Looks Can be Deceiving
Weeds take over important habitat areas for wildlife,
devastating shelter and forage while reducing the diversity and quantity of native plants. When weeds do not hold and protect the soil the way native plants do, erosion increases, causing sediment in streams, which can hurt fish populations and water quality. Weeds are often less resistant to wildfire than are native plants. Weeds also reduce land values, causing damaging economic impacts to local communities. For example, weeds have a profound effect on ranching and agricultural operations because they can reduce production of forage and crops.Controlling Weeds
Controlling weeds poses a special dilemma because, once a weed infestation is identified, it is often already so large that containment is difficult and expensive. Biological control (using organisms such as introduced insects or diseases to suppress populations) is effective in slowing the spread of weeds but generally cannot eradicate the infestation. Manually pulling weeds or using machines to dig them up is effective with smaller infestations if done carefully to avoid spreading seeds. Herbicides can be effective in controlling weeds and stopping their spread especially when infestations are detected early. Land managers generally take an integrated approach, using a combination of these methods.
A special emphasis is placed on early detection of infestations and prevention of new infestations. Educated citizens who can report these new, small infestations will make a major difference in the national effort to control the spread of invasive weeds.
For more information about noxious weeds or invasive species in general, contact your local agency or one of the following state & federal agencies.
Army Corps of Engineers
Farm Service Agency
National Association of Conservation Districts
Natural Resources Conservation Service
Oregon Association of Conservation Districts
Oregon Department of Agriculture
Oregon Department of Environmental Quality
Oregon Department of Fish and Wildlife
Oregon Department of Forestry
Oregon Division of State Lands
Oregon State University Coos County Extension Service
Oregon Watershed Enhancement Board
US Department of Agriculture
Follow the Blog Action Day icon for more articles and blog posts related to the environment.
Wednesday, October 10, 2007
Where Have I Been?
I hope at least one person has wondered where I have been this past week or two. I haven't been able to post my updates or check-in with all my online buddies as we've been on vacation. We spent the first week of October at Disneyland and we had a spectacular time. The kiddos were real troopers and if I recall correctly, had just one temper tantrum a piece! We were at the park from open - close each day and although planned, we didn't go back to the motel for naps... the kiddos just didn't want to leave. Thursday night, we stayed even later for Mickey's Halloween Treat and enjoyed trick-or-treating in the park, meeting many more characters (many of which don't frequently make appearances - Snow White's evil step sisters), and dancing with the Incredibles and Sully from Monsters Inc.
I'll post more details with photos later, as even today, my time to sit at the computer is limited. To top it off, the mouse is going crazy and seemingly doesn't 'talk' with the computer anymore. We've tried 3 different mice with the same result. We are lucky to get 2-3 minutes before it locks up and then we have to unplug it. Very frustrating. It is definately time to upgrade.
In regards to training, the back of my left heel had really been bothering me the last week of September. Coach said it was likely due to stress - stretch more, do some water running, swim more, run less. I brought my running gear with us to Disneyland but with all the walking/standing, my feet/legs were dead tired so seeing as though we were on vacation, I chose not to run and thereby aggravate my condition. I'm relaxing a little... not so focused on a BQ time... but should be able to still PR.
This second week has been all off kilter because DH is home and as any stay-at-home mom can attest, although we absolutely love his presence, it does throw our regular routine into flux. We have been re-organizing the den/office in preparation for a new computer... we'll be coverting to MAC (I'll let you know how that conversion goes later - but I'm really looking forward to it.)
Well - the kiddos are losing it... beating on one another and arguing over toys. I'm losing it. I'll have to report back when we return from the coast (yes - out of town once again).
I'll post more details with photos later, as even today, my time to sit at the computer is limited. To top it off, the mouse is going crazy and seemingly doesn't 'talk' with the computer anymore. We've tried 3 different mice with the same result. We are lucky to get 2-3 minutes before it locks up and then we have to unplug it. Very frustrating. It is definately time to upgrade.
In regards to training, the back of my left heel had really been bothering me the last week of September. Coach said it was likely due to stress - stretch more, do some water running, swim more, run less. I brought my running gear with us to Disneyland but with all the walking/standing, my feet/legs were dead tired so seeing as though we were on vacation, I chose not to run and thereby aggravate my condition. I'm relaxing a little... not so focused on a BQ time... but should be able to still PR.
This second week has been all off kilter because DH is home and as any stay-at-home mom can attest, although we absolutely love his presence, it does throw our regular routine into flux. We have been re-organizing the den/office in preparation for a new computer... we'll be coverting to MAC (I'll let you know how that conversion goes later - but I'm really looking forward to it.)
Well - the kiddos are losing it... beating on one another and arguing over toys. I'm losing it. I'll have to report back when we return from the coast (yes - out of town once again).
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