The Strip

Some of you may have wondered where I have been the past few days. DH had a conference in Las Vegas and I was lucky enough to join him for a few days without the kiddos.

Huge thanks to my best girl for taking our little ones under her wing for 3 days/3 nights! You are truly a kind-hearted, remarkable woman and I am so blessed to have you in my life. Thank you!

Early on Tuesday morning the kiddos and I took the bike & trailer to the store for a few things... my mom loves Dr.Pepper and I promised there would be some on hand. The original intention was that my mom was going to come over on Thursday morning to relieve my girlfriend but a snowstorm came through and it was mutually agreed that she stay in the valley. Thus, this little quest was unnecessary but it did allow me to log 2 miles for running mileage.

Wednesday morning, I enjoyed a great breakfast with DH and the other conference participants. Thereafter, as they sat in a conference room and discussed medical supply needs and patient safety, I laced up my running shoes and headed down the strip. Conveniently, we were staying at the Mandalay Bay so my intention was to run to the Sahara and back. Runners World stated this route was 7.3 miles. I thereby added a few side streets and extended the run a little past the Mandalay Bay to cover a solid 9 (I brought along the Garmin to make sure - even if the Garmin is a little off, I will at least be consistent throughout my training).

I enjoyed the run and was actually surprised by how many runners were actually out enjoying themselves like me. With the exception of an organized race, I am just not accustomed to seeing so many runners in one place. As I ran past past the MGM, three young men came out onto the strip and I overheard one remark to the other, "Is this like f***ing runner's paradise or what?" I guess I wasn't the only one a little surprised.

I averaged a 10 min mile pace - I suppose I enjoyed taking in the sights a little too much. I did have to stop at several intersections though and I neglected to stop my watch so I suppose my average pace would have otherwise been a little different.
When I got back to the room, I did a little stretching and then basically spent a few hours reading. I walked down to the conference area for lunch wearing a pair of flip flops with a 1" heel. Around 2 p.m., DH and I spent some time swimming in the lazy river - very fun! We then returned to our room and took a little siesta. That evening, I donned my flip flops again and we returned to the conference area for dinner. It is quite a walk from our room to the conference area... too bad the Garmin doesn't work indoors. Next year (if we go), I am definitely going to have to bring along a pedometer!

That evening we went to the Cirque du Soleil show, Zumanity! I saw O a few years ago and DH saw Ka in 2005.... this one was very, very different. Not that they can be compared to one another anyway... but Zumanity was certainly unusual. Very cabaret... Moulin Rouge-ish. It was interesting. In the end, I would see O again and again though I wouldn't pay to see Zumanity again.

It was difficult to stay focused on the show, however. I couldn't get comfortable. My legs were screaming. I knew earlier that evening that muscle soreness was setting in... but I never imagined it to be this agonizing. I actually felt more soreness than I did after the CIM!

By Thursday morning, it was difficult to walk. I thereby opted NOT to run again on Thursday. I always err on the safe side... despite the fact that my training may not progress as I originally hoped... that I may end up not achieving the BQ goal I've set for myself. The way I see it, though, I want to be a runner for life. Not a runner for just these next few months. I don't want to burn out. I don't want to end up regretting that I pushed too hard. I have a lifetime to try to qualify... until then I am just going to enjoy the journey.

Instead, I took it easy. I walked down to the Bellagio to see the gardens (my favorite thing in all of Vegas) and despite my appearance, I wore my running shoes (or no shoes at all) for the remainder of our stay. Thursday afternoon, DH and I spent another hour or so floating/swimming in the lazy river. We also soaked for some time in the hot tub - I took advantage of a the jets to give myself a little aquatic massage.

By Friday, I was able to walk relatively well but I still ached, particularly my left leg. It was a sharp pain on the outer side of my leg from my knee down to my ankle. Not shin splints. Not a pulled calf muscle. My lower left back also ached. After talking it over with my mom - an avid wearer of high heels, I have deduced that it must be a result of my shoes! I wear heels periodically and never before have had a problem - but the distance and the concrete floors must have done me in.

Friday afternoon when we returned home, I considered doing a few miles on the treadmill but the kiddos wanted to snuggle. I had to admit that is what I truly wanted to do as well so I tossed the running bit out the window.

I did cover 8 miles though today (treadmill) and though I was still a little sore on the left side, by the first mile, I was feeling good. When I finished, the soreness was less aggravating so I'm very pleased that I pushed through and didn't talk myself out of it again. I think a few days rest was what I needed. I should be good to go again tomorrow. Let's hope!

Cycling & Pulling

Last week was dismal in terms of mileage numbers. I had just a smidgen more than 13... just 2 runs (7 Wednesday and 8+ on Saturday). I just got busy and let time slip away. Then when I had time, I didn't feel like running one bit. I was easily persuaded to play hookie. It was a recovery week after all - and it sure felt good to just hang out with the family.

As this week begins, I wanted to assure that I jumped back in with gusto. Since it was a beautiful day and I had a few errands to run, I opted to pull the kiddos behind the bike rather than try to convince them to get in the jogger or entertain them while I attempted to run on the treadmill.

Though after we got underway, it seemed the stars weren't aligned in my favor and I met with every conceivable obstacle.

~ I had low air in my tires and had to turn back to pump 'em up.

~ I didn't get the buggy hooked up right and I couldn't make right turns... forcing me to stop yet again to make adjustments.

~ The part that latches the buggy onto the bike kept slipping, I couldn't get it tight enough.

~ The chain fell off when I was about 4 miles from home. It was stuck between gears and I couldn't get it free. Fortunately, a kind-hearted runner took pity on me and helped me release the chain and get it set properly again.

~ The bike fell over a few times - screwing up my handle bar alignment. Luckily, I was able to force it back in place without the need for tools.

~ When we stopped for lunch, I discovered that the security 'rope' and U-bar I use to secure my bike wasn't long enough to also secure the trailer. We thereby ordered quickly and dined at one of the outdoor tables despite a bit of a chilly wind.

~ When I stopped at the back, a man politely inquired if my helmet didn't feel unusual as I was wearing it backwards! (the horror!)

~ I kept forgetting to stop the Garmin when we would stop for our numerous errands (library, post office, bank, etc.) so I have no clue how long the actual 12 miles took me to complete.

I think that is about all of the mishaps that occurred... So, if I understand the conversions correctly, today's bike excursion was roughly equivalent to a 4 mile run - since I was pulling the buggy and climbed a good mile, I am going to record it as 5.

:)

Hugs & Kisses

My mother and I, August 1972

Do You Nordic ??

The Pole Pedal Paddle is coming up and we still haven't finalized our team enough to register. To field 2 complete co-ed teams, we lack just one cross-country/nordic skier (though most of the competitors now skate ski). If you would like to take part - PLEASE speak up!! Let me know of you and your desire to participate.

We aren't a competitive team - we are doing it for the joy and comraderie more than anything. Though we do aim to not come in last in our respective age category.

This will be our 3rd year and each year has been more exciting and wonderful than the last. We always enjoy many laughs and a glorious feast the night following the event.

Last year we fielded two teams and hope to do so again. So far, however, the legs are assigned as follows:

Alpine ~ DH and D2
Nordic ~ Me and KA
Bike ~ Me/DH and Mom
Run ~ Me and Kong
Kayak ~ Bar and Kong
Sprint ~ the kiddos

I've got a call into my sitter - hoping to work something out so I can get a few days of lessons in before the actual event. From all that I hear, skate skiing isn't as easy as it looks.... particularly going uphill. My thinking is that I can chuck the skies and run in the snow if need be... I'll be sure to pack my Trax. :D

Long Run Bliss

After my failed attempt to run 16 last week, I was a little apprehensive going into today's run. It was a beautiful day, though. I was determined to take it slow and easy as I tend to push the pace on my recovery/long days.

DH accompanied me from the get go... he actually went out ahead on the bike with kids in tow and stopped at the park to let the kids play on the structures until I caught up. Before I got there, I added an additional mile of cul-de sacs and dead-end streets so my mileage at the park was 5 miles and approximately 45 minutes.

We regrouped the kiddos and then did 2 more out before we turned around for home. The return is mostly uphill, so though he got a head start on me... I overtook him on the hill. He caught up later though when I elected to take a .2 mile detour - he didn't see me, assumed I had made good time ahead, so he picked up his own pace. I didn't see him again until I got home at 13 miles.

Sweetie asked to join me and I gladly accepted her company... thinking we'd cover at least one mile together like usual. However, she heard the neighbor girls outside playing and decided to join them after only 0.33 of a mile. 13.33 mile at 2:02:31 / 9:11 avg pace

I went inside... made DH a sandwich while he showered with Buddy and Sweetie ventured to the backyard. I then resumed my run and finished the final 3 miles on the treadmill finishing at 27:48 / 9:16 avg pace.

It has been a solid week. I did 4 treadmill miles on Friday and another 4 with DH & the kiddos on Saturday... both easy/recovery runs at about 35 minutes. I nailed a negative split on the run Saturday... 18:46 on the first 2 / 17:00 on the final 2.

Finishing the week with 41 miles. Next week is a little recovery week ... my long run at 13 over Easter weekend (good timing!) and then 15, 18, 2o, 18, 13, and finally my 3rd MARATHON !

Battle of Wind

My goal for today was the same as Thursday of last week: 3 miles at Goal Pace (8:35)and 3 miles at Tempo (8:10). I headed out along a 3 mile loop around the neighborhood and encountered a mighty head-wind. I struggled a couple of times but managed to hit my target pace, finishing the 3 miles at 25:23 (an average pace of 8:27).

To alleviate the wind resistance, I thought I would run the same 3 mile loop in the opposite direction for the 2nd set. Little did I know that this would make absolutely no difference whatsoever. In fact, I think the wind picked up a little for I struggled even more despite my efforts. I finished the 3 in 25:33 (an average pace of 8:31).

With the warm-up & cool-down, the days total came out to 9 miles.

To recap, Tuesday was a speed day...

1 mile warmup
2 x 1 mile at 8:00
3 x 800 at 3:45
2 x 1 mile at 8:00

1.5 mile cool-down with the kiddos outside (8 miles) - so fun to run with them! :D

My original plan was to run the 1 mile intervals at 7:20 and the 800s at 3:30. But from my experience last week, I just can't sustain those paces. Today was by all means still grueling but it was also achievable. I would much rather finish feeling exhilarated and feeling as though I accomplished something, rather than exhausted and feeling defeated.

In other news, I came across a fun little training log for kids... Happy Feet, Healthy Food. Though I loved it, I am also very creative and enjoy using the computer, so I used it as a sort of template to create my own. The kids now have their very own training log - each personalized to their interests with photos of them being active (Taekwondo, Swimming, Running, etc.). Sweetie helped come up with healthy snack ideas - we both had a lot of fun putting it together. She plans to run the Eugene Marathon again this year, so I try to provide opportunities for her to run as often as possible. :D

Itching to Scrapbook

I have been so eager to scrapbook but haven't been able since we got the Mac. I was running PS Elements 4.0 in Windows (we have Fusion on the Mac that allows us that capability) but shortly after we got it, there was a problem of some sort and the Windows programs had to be reinstalled. I told DH not to bother with Elements - it was slow in Windows anyway - and PS Elements 6.0 is set to be released later this month and so I'm holding out for the upgrade.

Helping to prepare dinner

My Little Mer-folk

Meanwhile, I have been collecting great photographs of my 2 favorite subjects and thinking of clever titles and page layouts. Come April, you can be sure to see many pages shared here.

Not Too Slow. Not Too Fast.

Thursday was a great day. The kiddos went next door for a playdate so I had a few hours to get in my run sans stroller... sans treadmill. The weather was perfect... low 60s, sunny and little wind.

I warm-up briefly 1.26 miles at a 9:00 min pace. I then proceeded to begin the tempo run. As prescribed, I was to do 3 miles at Goal Pace (8:30), 4-6 x 800 at Cruise Pace, and 3 miles at Tempo (8:10). Before I even got started, I opted out of the 800s. They really kick my butt and it was more important for me to do the tempo runs at the desired pace. I figured I could always do the 800s later on the treadmill, though I knew I probably wouldn't.

The first 3 mile set was completed in 24:42 (8:14/mi pace). A little too fast. It felt really good though and I didn't struggle to stay on pace in the least. The second 3 mile set was a little more difficult. I started to fatigue and despite my effort to stay on pace, in the end I had slowed and finished in 24:54 (8:18/mi pace). A little too slow. I suppose they balance out a little. I'm pleased, either way. I cooled down with a .65 mile jog home and called it a day. :)

I had intended to run on Friday or Saturday - just a short 3-4 mile recovery run, but I just got busy with errands and the kiddos. The opportunity just didn't present itself. I probably should get more aggressive in regards to running more frequently. However, since I haven't been swimming, I am a little concerned about a stress injury. I had previously run only 3-4 days a week. I balanced that with 1-2 days of swimming. There is a part of me that worries 5-6 days of running will bring back my Plantars Faciitis or something else.

Instead, we enjoyed a Sled Dog Ride on Saturday as a family. It was a very enjoyable and rewarding experience. We all had such a good time. To read more of our adventure, read my post All Right! on our homeschool blog.

Later that night, we attended a party at a friend's home. It was laid back - the kids came along with us. We later discovered that the kids outnumbered the adults 14 - 12! So... it was loud, but it was certainly enjoyable to meet new people, socialize, nibble on yummy food, and enjoy a few delicious adult beverages. I had just one Cosmo and a couple of shots of a Chocolate & Butterscotch Martini. Both were delicious! Had I not intended on doing my long run the following day, I likely would have enjoyed a few more.

As it was, Sunday is the day of my long run. DH enjoys getting out on his bike and accompanying me... it is really the only day he can squeeze in a workout. I thereby started first and covered about 8.5 miles before we met up along my regular long route.

En route, the batteries on my Garmin die and so I wasn't able to record my pace/distance for the entire run. I managed to get 11.56 miles at 1:53:19 (9:48/mi pace) before I opted to turn it off. I thereby asked DH to ride my exact route home so I could at least record the distance (he has a CatEye on his bike). The distance home was just over .8 miles... bringing me to 12.3. I originally had wanted to do about 16 but I was not feeling up to it at this point. My back ached despite a little stretching. My legs felt like lead. My breathing was labored.

I ate a few Luna Moons and drank some water. I thereby asked DH to go out one more mile and we'd then turn around. I hoped that a little carb boost would help but it didn't. I walked briefly on a small incline. It was all I could do to keep going. I just wanted to lay down and collapse. So, when we made it home again, that is exactly what I did.

Relief! The kiddos got out the scooter and tricycle. DH took them around the block. I just laid on the grass and did a little stretching. 14.3 miles was good enough.

Later that evening, however, the back of my left tendon bothered me. Just where the tendon attaches to the bottom of the calf muscle. It even felt a little swollen. When I would walk, there was a slight popping sensation... a little uncomfortable. I elevated it a bit. I took a couple of ibuprofen at bedtime. It seems fine now. It is probably nothing. I've encountered it once or twice before and it has always gone away before my next run.

Man! I wish I could go swimming!

And I Had Been Looking Forward to Speed

When I peeked at my training plan last week and discovered two speed sessions for this week, I was actually pleased. The treadmill is conducive to speed training. The biggest reason I prefer the treadmill is because I am not bothered by the frequent interruptions of little ones needing this or that. Often, while attempting to run longer distances at a moderate pace my workout looks more like interval training due to these distractions.

However, Wes recently reminded me of the fact that because of lack of wind resistance while running on a treadmill, the effort of running on a treadmill at 0% incline is less than that of running on a level road at the same pace. I thereby googled a pace conversion chart and adjusted the incline to appropriate outdoor conditions as best as possible. I selected a 1% incline so a 8:34 treadmill pace would be roughly equivalent to a 8:32 outdoor pace.

The prescribed plan for yesterday was:
2 x 1 mile at Cruise (7:30)
4 x 800 at Speed Interval (3:30)
2 x 1 mile at Cruise

My training paces are relatively arbitary, however. Based on my desired goal pace of 8:30, I looked at a few charts (McMillan, etc.) and came up with the following.

Goal Pace 8:30
Tempo 8:10
Cruise 7:30 (1 mile) 3:45 (800)
Speed Intervals 3:30 (800) 1:45 (400)

So, anyway... I ran a comfortable 1 mile warm-up at a 10 min pace and proceeded with the speed workout.

The goal was a pace of 7:30 (with the conversion chart it was equivalent to 7:30). The first mile kicked my butt. I rested and did a 2nd mile at the same pace. I was toast. Going into the 800s, I had a feeling I wouldn't be able to finish them at the prescribed pace but I tried to stay positive. In the end, I finished only 2 - both at 3:34 (7:08).

Buddy had been taking a nap while Sweetie was playing Numberz on the computer, so when he woke, just after my 2nd 800, I figured it was a good time to finish up. I thereby ran one more mile (considered my cool-down) at 8:34 and called it a day.

Perhaps I'll do the other half of this workout today. Perhaps not.

Training ??

So... once again, I didn't get my long run in over the weekend. Family obligations and traveling just got in the way. I suppose I could have got up early - but I've just been so tired lately.

We returned home on Sunday evening and I contemplated doing the long run on Monday... but that would have put this week's mileage above 50 with last week at 21 and the following back down to 40ish. Would that have been okay?

In the end, I opted to do 7 yesterday. I didn't get the exact pace, though... Sweetie pulled the key off the treadmill when I had stopped briefly towards the end to help Buddy refill his sippy cup... she thought I was done. I'll continue forth this week as prescribed. Hopefully, I won't miss anymore key workouts - particularly long runs - before the marathon in May.

In unrelated news - we have reached a milestone ... Buddy is potty-trained! We are out of diapers!! Yeah!!