I Am a Swimmer.

I found this very motivational.  

I participated in the 1-hour Postal swim earlier this year. I look forward to re-discovering my athletic self this year.  

Marathon Training Plan 2011

Enough is enough.  I have been skipping swim workouts left and right.  I've been sleeping in on the weekends rather than taking advantage of the opportunity to get outdoors for a long run .. alone!  I need motivation.  I've thereby set my eyes the Portland and Tri-Cities Marathons in October.  A few smaller races to prepare me for my ultimate goal ... a Boston qualifying time.

 

My training plan, shown above, will get me through Portland.  I'm not sure yet what the workouts should look like the few weeks following .. in preparation for Tri-Cities.  I've never done back-to-back marathons before so I'll need to do some research.  I hoping one of you all ... perhaps Michelle?  or Tracy? ... can give me some input.

Life is hectic until the end of May ... so this plan should work perfectly.  Between now and then .. I just need to focus on getting my feet under me again.  Resuming a regular workout regime .. and desist skipping them!

I Set a Goal

OSN :: 2100m (400m warm-up; 400m w/fins; 12 x 25m free drill w/fins; 4 x 25m fly; 4 x 50m breast; 4 x 75m back; and 4 x 100m free)

Calculating Training Paces

I've set up my training plan... 3 hard run days ... 3 easy days (days in which I will swim) ... and an optional day for rest, family hike, or an additional easy run day.

The 3 hard days involve Speedwork, Tempo Runs and Long Runs.

Speedwork:
The plan uses three distances--400, 800, and 1600--which should be done on a track or well-measured flat trail. Warm up with a 10 to 20-minute jog and cool down after your session with a 10-minute jog. This helps prevent muscle strains, and will keep your legs fresh for the next session.

To calculate my training paces, I use the following guidelines:

• 400s--HMP, minus 75 seconds, divided by 4
  
• 800s--HMP, minus 65 seconds, divided by 2
  
• 1600s--HMP, minus 45 seconds
  

My half marathon PR is 1:49. This equates to an 8:22 mile.

Therefore, calculating speedwork paces gives me 400s = 1:46 / 800s = 3:38 / 1600s = 7:37.

Looking farther - if I could maintain this pace for a marathon, I could finish in 3:37. Logically, I won't be able to hold that... so a more realistic marathon goal pace that still enables me to qualify (with a tiny bit of wiggle room) is 8:33. My magic number.

Tempo Runs:
The tempo run does two key things: It enables me (the runner) to keep running at a faster pace and it also trains me to keep running beyond my comfort zone, which is what I must do in a race. The key here is a good relaxed warm-up jog, then a gradual shift into my tempo pace, followed by a relaxed cool-down jog.

Tempo Pace is calculated at HMP minus 15 seconds which equates to 8:07.

Long Runs:
Without the strong, steady, endurance-boosting long run, speed workouts and tempo runs would gradually wear me down. When training for a half marathon, start at seven miles and work up to 12, which is short enough not to warrant extended recovery, but long enough to give you that all-important "mileage confidence" for race day.

Long Run Pace is calculated at HMP + 30 seconds per mile ... 8:52.


Let the fun begin.

OTN :: We are traveling today, so I will have to take a rest day.

10 Minutes EASY

I almost didn't get my run in yesterday. As is typical on Tuesday, we were caught up in school work and projects. I was in the midst of making an early dinner (tomato dill soup) when I glanced at the clock, it was 3:40 p.m. and we needed to depart at 5:00 to make it to the kids' Taekwondo class. It was crunch time. Sweetie had just started playing her new Plants vs Zombies game as a reward for getting her school work completed - Buddy was engrossed in observing her play. It was the perfect time.

I thereby jumped on the treadmill and opted to do the first speed workout of my new plan. I put one together by meshing a few others - FIRST, Runner's World, and Pfitz - essentially creating my own, much as I have always done. As prescribed, I was to run 10 min easy warm-up, followed by the main set of 4 x 400, and finishing with another 10 min easy. As I haven't really been running, I opted to go with a 10 minute pace on the warm-up and cool-down. For the 400s, I had neglected to look up my training pace so I just went with 8:00 min miles.

I barely had enough time to squeeze it all in when it was time to go. A friend posted on Facebook that the Footzone Performance Group (a training group I'd love to join if I didn't have family responsibilities) also resumed their workouts ... they did 10 repeat 400s. I wish I had done more but I did what I could, what I had time for and that is what is important.

This morning, I read in the weekly newsletter from Footzone their tip for the month is 10 Minutes EASY. "We all get pressed for time and try to squeeze the longest possible workout into our lunch hour. Sometimes you're just so excited to get out the door that you can't help but go full on. This month's tip is simple: don't. Take the first 10 minutes of any activity and GO EASY. REALLY EASY! This is the best possible way to warm up and actually enjoy your run, walk or ski. Plus, you won't get any less out of your workout. If you're fanatical about pace or heart-rate or whatever, you can always start your watch after the first 10 minutes. You make the rules, but give your body that time to settle in for what's ahead."

I gave myself a little pat on the back. That is just what I did.

OSN :: 700m warm-up; 6 x 25m breaststroke drill; and 3 x (50, 100, 150, 200) = 23500m

Why We Swim

Why do you swim? Simple. Plain. Easy. Right?

Most of us know why we swim, but when asked to communicate these reasons, many of us struggle. To some, the question begs an answer larger than "to stay fit" or "because I do triathlons." Compiled here are a number of responses collected by U.S. Masters Swimming.

"I swim because I feel more connected to who I am and awake for the day."

"I swim because in this technological age, the pool is one spot where the phone doesn't ring, email ding, nor children SING my name at the top of their lungs!! It is one of the last bastions of quiet in a crazy, hectic world ... (the longer the distance, the better!)."

"I am a swimaholic. I tell myself it is a good addiction. However, my hair is wrecked, my skin is dry, I get too much sun, I'm tired by 4:00 in the afternoon, and I itch. I smell like chlorine when I sweat and my shoulders hurt if I lay on my side at night. I look forward to my workout before I get there and I think about how great it was when I am done. It is my time. I swim because I can and I will keep swimming until I can't. I do it because I love it."

"I swim because it's the ‘sanity' in my stressful life. When I am in the water I am in the present moment. Swimming is the thing I love doing the best in my life. I am safe and at peace in the water."

"To stay alive for my kids. I got married very late, have three young children and would love to see them all graduate at least from high school."

"You ask why I swim? It began when a friend invited me. I went because I have always loved the water. It continued because it calms me and helps me to sleep at night. It's my meditation time just for me and I love it!! I love the opportunity to improve with the help of coaches. One serendipity is that I have lost three sizes due to the swimming."

"When you dive into the pool and the water washes over you it washes away everything else that is going on in your life. That first rush invigorates your body, mind and soul. The water offers you the quiet solitude that keeps you sane. Masters is the place where you make friends with people you would otherwise have never met. You become a network of support for each other. You will form bonds that go way beyond the pool. Your coach will push you to go farther and faster than you ever thought you could, simply because he believes in you."

"I swim because I love the water. I was a diver and loved the adrenaline rush associated with falling, flipping and twisting with a grand finale of slicing through the cool water. It's funny, when you are standing on top of a platform, no matter how many times the announcer says, "Please remain quiet for the competitors," the pool and its surrounding area is composed of a million little sounds and noises, but the minute you enter the water there is an immediate quiet that has the power to separate you from the rest of the world. When I finished my diving career, I never thought I'd experience that feeling again. I was terrified that I'd lose the memory. Well, I did experience the power of the water again and it happened in my first Masters meet. I stood on the block and I could hear everything from the ticking of the clock to the person on the pool deck opening a granola bar wrapper. There was noise all around me, but as soon as the beep went off, I dove in and it was quiet, still. I do like staying in shape, but my love of swimming is the initial plunge into the water. I continue to swim because I long for that feeling of the loud chaos of life mixed with nerves quickly quieted by the cool calmness of the water. Sometimes I find it at practice, other times it takes a race. Swimming, to me, is like living in a memory. Whether it is my memories from diving or being 7 years old at the old country club, I love to dive into the water and "be" wherever and whenever I choose. Swimming takes me out of noisy reality and places me in my most favorite places and times."

So, this seemingly straightforward question is no longer as simple as originally intended. The responses remind us that there is not one single reason that we all swim. We each have our own motivation, reasons and purpose for doing what we do.

So, why do I swim?

I swim because it challenges my mind, body and spirit. It enables me to work off the stress and demands of parenthood... of homeschooling... of life. I am a better person because I swim; because I stay fit. I am a firm believer in life-long learning and if I want my children to do the same, I must embody it myself. I want to be a good role-model for them. Besides, it's fun!

Why do you swim?

21 Days

Research shows that it takes 21 days to develop a habit. That's 21 days of going to the gym every day or exercising in some way every day, 21 days to meditation, 21 days to eat healthily, 21 days doing, 21 days of anything.

Today, I vowed to do just that. 21 days of exercising in some way. I vowed to renew my zeal for running. I've missed running. So, I got up and got it done.

4 miles. 38 minutes. (Two 1/2 mile intervals at 8:34 thrown in for good measure) 637 calories.

My goal right now is to just get make into the routine of running 3-4 days a week and strength/core training 2-3x week. All the while continuing to swim 3x weeks.

~~~

OSN 12/16 :: 2550m (1050m warmup/12x25m back drill/6x200 at threshold)

Breaking Through

Though I haven't been running, I have been swimming. However, the past few months I've felt like I have been hitting a wall. Two of my fellow lane-mates have recently jumped over to Lane 3 and I'm being left behind. Yes - I'm feeling sorry for myself.

Much of my frustration stems from the fact that I haven't been happy with my performances in the water. Not in practice and certainly not in competition. First there was the Eel Lake Open Water swim - 1500m - in August. To state that I swam terribly is an understatement!

Then there was the 3000m postal swim in November. I felt pretty strong throughout the swim but only managed to improve my time over last year by a few seconds. I didn't even bother to blog about it but thought I'd post my splits now... just for kicks. You'll need to click on the image to enlarge it. The numbers in the margin on the left indicate the number of strokes I took per length - obviously, my form began to suffer as fatigue set in.

Based on my splits, it is apparent that I should be having more success during practice. Particularly during Bob's predictable 30 minutes of 100s on alternate Fridays. In Lane 2, our interval with the obligatory 10 seconds of rest is 2:05. I'm lucky if I can get in 4 or 5 hundreds before I need to sit out a 50. In the end, I complete about 12 hundreds. A 2:30 interval - Urgh! So frustrating!

So the past two weeks, my buddies Deb and Scott have been swimming in Lane 3 and I have been left in Lane 2. I have been feeling really strong though and have been leading most of the workouts. So - when Bob asked for a few people to move over on Friday to even out numbers - I immediately jumped.

The plan was 20 minutes of 1oos followed by 8 minutes of 50s. All freestyle. The interval for the 100s in Lane 3 was 1:50. Yikes. I was a little nervous but Scott said, "You'll do fine. Just take it easy." I thereby followed behind, making a promise to myself that I was going to keep up. I can do this. I can maintain this pace for 3000m ... for an hour. I darn well can do 20 minutes with rest breaks!

The first few were a little fast... 1:45ish. The middle few were 1:50ish. The final few were 1:55ish. All the while I felt great! Finally... breaking through the wall!

Though I was successful on Friday - today I returned to my comfort zone and dove into Lane 2. I got in a solid 1050m warm-up before the drill set 3 x (4 x 25 freestyle fists/catch-up). The main set that followed was a medley mix: 5 x 25m fly, 5 x 50m back, 5 x 75m breast and 5 x 100m free. I led on the back and free rounds and felt solid throughout.

Back to back workouts. 2600m. I'm feeling good. Now to start running again. My kicks are calling me.

Seasons Change

One of my most profound realizations occurred about a year ago in a woman's study group. The focus of the group was to learn from one another - strategies for dealing with typical issues of parenting (quarrels between siblings, getting dressed and out the door without conflict, teens expressing their individuality, etc.) I don't recall the exact scenario that prompted the statement but what I do recall were the words of an older mom (her children are now in college). She said there are seasons to everything - even raising children. Her words really struck a note with me.
This summer, the kids in our neighborhood have seemingly transitioned from young toddlers holding mommy's hand and content with the occasional playdate to young adventurous young children seeking out playmates on their own. They'll head out the doors with their bike helmets and zoot about the in the cul-de-sac and the driveways of our neighbors. One by one, the training wheels have been coming off.

To celebrate their recent interest in cycling, DH and I were motivated to go for a run while the kiddos tagged along on their bike. For the first time - we didn't have to push them in the jogger or pull them in the trailer! Though the pace was quite slow - we managed to cover over 3 miles. All the while, I couldn't stop smiling. The season is changing yet again.



Before winter is upon us, I know that I will be able to go out for an easy or moderate run as the kiddos accompany me on their bikes. A training cycle is about to begin and how much more enjoyable it will be with my little buddies along side me.

Brute Squad Postal Challenge

One thing I know about me is that in order to exercise regularly - with any level of intensity - I must have a goal or a challenge in front of me. A race I've registered for or a new distance to run. Just getting out there for the sole purpose of exercise doesn't cut it. To lose a few pounds has never really appealed to me - I've never been too caught up in body image. For me - there has to be an added bonus. To be able to say to myself - 'Wow! I did it!'

My next marathon isn't until April 25th of 2010. I need to build a base between now and January. I haven't really started running regularly yet - I have barely been swimming. The past few weeks I've wondered where I was going to find that carrot to dangle in front of me. As of today - I need look no further. I have found my new challenge... the Brute Squad Postal Challenge.

At Masters today, I had arrived early and after swimming 400m freestyle warm-up, I thought to myself, "I should swim a 100 IM and then follow up with a 200 IM so I can check it off my list for the Check Off Challenge. The 100 was pretty straightforward - we've done those in practice in the past so I wasn't too concerned. My lane mates still had not yet arrived so I proceeded forth with my plan to swim the 200.

The second 25m of the fly was gruesome. I started to lose rhythm but pushed through and reached the wall just as Roger stood up on the hull and says to me, "Starting out with the fly?! Float like a butterfly... sting like a bee!" I laugh, "Something like that. I wanted to check off the 200 IM - just to say I've done it!" "You go girl!" It was a good thing he engaged me in conversation - the little reprieve was needed.

When I touched the wall after the backstroke, Roger and George were both there cheering me on. "Half way there! Woo hoo!" On to breaststroke - my form really began to decline. Then freestyle - finally home free. When I finished, George pointed out that my turns and kicks weren't legal - had I been in competition, I would have DQd. Oooh. So, does that not count for the Check Off Challenge?

Bob says I need to do it again. In fact ... he goes on ... you should do the Brute Squad Challenge in November. He goes on to give a few details (essentially I need to swim a 200m fly, 400m IM and a 1650m free within a 24 hr period) and says, "That is exactly why we have this challenge. For people just like you!" Ahhh. That is just the thing to say to inspire me - to challenge me. How do coaches know this?!

My plan to accomplish this...

• Practice butterfly stroke everyday I swim.
• Swim 3x week.
  
• Get individual instruction in butterfly.
• Practice turns at each wall for the IM - 7 different turns (fly to fly, fly to back, back to back, back to breast, breast to breast, breast to free, and free to free).
• Core training with Kyle.
• Run! Build up my aerobic base!
  

The swimmer who says it can't be done, is passed by the swimmer doing it.

The Plantar Faciia, Achilles Tendon & Soleus Muscle

The calf muscles consist of the Gastrocnemius which is the big muscle at the back of the lower leg and the Soleus muscle which is a smaller muscle lower down in the leg and under the Gastrocnemius. The Gastrocnemius attaches above the knee joint and inserts into the heel bone via the achilles tendon. The Soleus attaches below the knee joint and then also to the heel via the achilles. Together the Gastrocnemius, Soleus and Plantaris are known as Triceps Surae.

Both muscles act to plantarflex the ankle (point the foot away from the body). As Gastrocnemius attaches above the knee it also helps with bending the knee. In this position, with the knee bent, soleus becomes the main plantarflexor. If the Soleus muscle is damaged you might get pain lower in the leg and also pain when you contract the muscle against resistance with the knee bent.

As I have recently experienced pain along the bottom of my heel up along the Achilles, as opposed to the Plantar Faciia area as I had previously, I believe that I may in fact have a strained Soleus. The Soleus often takes more of a beating than the larger muscle because it acts first when you use your calf muscles. Another indicator is that Acupuncture has revealed my most responsive or sensitive area is in fact the Soleus, as well as the bottom of my heel.

Alternatively, this could in fact be Achilles tendinitis, symptomatic of occasional pain in the lower calf along the cord connecting the heel to the calf muscle. This injury is an overuse injury, plain and simple, and one that may have been aggravated by too much hill work. I didn't think I was doing much hill work, but trail I run along the river is hilly in sections.

The injury is actually the swelling of the sheath within which the cord slides. When it becomes swollen, it creates too tight a fit for the tendon. Friction -- and pain -- are the results. To confirm that you have Achilles tendinitis, pinch the tendon starting close to the heel and working your way up toward the calf. If you feel some serious pain and maybe some swelling, you've got Achilles tendinitis.

To help the pain, it is recommended to ice the area immediately after running (either a cold pack or a frozen wet towel) for 10-15 minutes. To reduce inflammation, take an aspirin or ibuprofen at mealtime. At other times (before bed, for example), soak the sore tendon in hot water or put a heating pad (at a low setting) on the area in the evening and at bedtime.

When running, stretching is a crucial preventive prescription. Pay special attention to stretching your calves with wall pushups (do them religiously - several times a day and especially before and after running) and your hamstrings with the hamstring stretch. These stretches, incidentally, are key to avoiding Achilles tendinitis. Avoid running on soft surfaces which might let your heel sink in too much (e.g., sand) and hilly terrain.

As stated previously, Achilles tendinitis is aggravated by hills. The Circle the Bay is quite hilly - particularly the last half - so that could have caused the initial injury. However, that was in August and I have run only occasionally since so I don't know why I would be continually plagued with pain. Can the pain I experience truly be simply because of a weak Triceps Surae... because I don't do an adequate job stretching these muscles after running?

We'll have to wait and see. In addition to being more aggressive with stretching and strengthening exercises, I may also consider heel lifts in my shoes. I'm going to have another gait analysis done and buy a pair of supported flip flops.

Example strengthening exercises

• Calf raises (bent knee) *As been suggested to me that this is too much strain
  
  
• Seated calf raise

• Wall pushups

Example stretches

• Soleus stretch
  
  
• Soleus stretch II
  
  
• Advanced soleus stretch *As been suggested to me that this is too much strain

• Hamstring stretch

OSN: 550m warm-up; 6 x 25m fly; 8 x 50m free; 8 x 50m back; 8 x 50m back/breast (10 sec RI between 50s, 1 min between sets) --> 1900m

It's July 23rd...

and for no better reason, I'm jumping back into marathon training. No more beating around the bush. No more excuses. I've been 'off the wagon' for nearly a year (the last time I was training was in August for the Circle the Bay 30K - it was then that my right heal flared up and I've been struggling to overcome it ever since).

Seeing an acupuncturist has really helped with my heal. Though it will still flare up in the evening and the morning following a run, I can actually put weight on it. I can walk normally. The pain is significantly different. I'll post more on this later but I am beginning to question whether my injury is truly Plantars Faciitis or perhaps something entirely different.

I've continued to swim regularly (generally twice a week) and I have hit the pavement or trail for an occasional run. I even saw a trainer twice. I just haven't stuck with it. I haven't even logged those runs or workout times - which was something I did methodically before. I'm sure you may have noticed this as I've been neglecting my blog, posting only on occasion. When I do post - it has had nothing to do with training.

Where have I been? Comparing the me 'then' with the me 'now' and you could say I have become lazy. It hasn't helped that the kids, as they've gotten older, have also gotten more involved in activities of their own. I spend much of my time juggling their adventures and I have found it increasingly difficult to squeeze out a little 'mommy' time.

Well this has got to stop. As of today, July 23rd, I resume marathon training. I state this here so that you all can help to keep me accountable. My base is shot so I am essentially starting over. To avoid injury, I vow not to go too far too soon. I will focus upon Eugene 2010! That gives me 10 months to rebuild and prepare properly. To become re-accustomed to training daily.

From here forth...

• I will meet with my trainer 1x week for core conditioning and strength training
• I will do abdominal work daily for at least 15 minutes
• I will swim 2-3x week
• I will run 2-3x week until I build a solid base --> thereafter I will run 4-5x week
• I will keep a food journal
• I will drink more water
• I will stretch better - stretches recommended for me that target the soleus muscle and other sensitive areas

OTN: 1 hr strength/core training with Kyle - kicked my butt

Practice Cut Short ...

First swim in nearly 2 weeks as Sweetie has been sick and we had guests... The first 100m (long course) and I thought to myself, "Boy. That seems long." I shook it off and proceeded with my warm-up not aware of the planned workout for the day as I neglected to look - sometimes it is better not knowing.

Managed to get in 800m (500 m mixed stroke and 300m w/ fins) before Coach Bob stopped us for announcements. We did 4 x 50m backstroke drill and then proceeded with the main set. There were a lot of swimmers today - tri season is definitely here!

The main set was all freestyle: 400m, 300m, 200m, and 100m. I went out a little fast on the 400 so I stopped after 300 to let a few swimmers past me. Thereafter, I found my niche and felt good behind Scott - good bubbles. :) As we approached the half-way mark on our 200, I caught Scott's feet so I happened to look up and saw a bunch of swimmers getting out. I thought, "How odd! Why is everyone getting out?" Scott kept going but as I touched the wall, the others indicated we needed to get out on account of lightning.

Darn! Just when I was getting into the comfort zone. Proof that a solid warm-up is a good idea before any swim or run!

In the end, I completed 2000m - I'm pleased. Now I just need to stay focused and stick to a plan! I think I need to register for something to keep me honest.

In Memory of Steve Larsen

Written by: Dan Empfield
Date: Wed May 20 2009

Excerpted from Slowtwitch.com

Steve Larsen died yesterday of an apparent heart attack at the age of 39. One of cycling's strong men, the former world class road racer, mountain bike racer, and triathlete collapsed during a foot running workout on the track in his adopted home of Bend, Oregon. Despite immediate attention medical professionals were unable to resuscitate him.

Larsen leaves a wife, Carrie, and five children. He was held in high regard both by athletes and those in the industry. But it was his athletic abilities across a variety of disciplines that enthused and amazed his fans.

Larsen was a member of the legendary Motorola professional road cycling team and, during his road racing tenure, became a national road champion. He was a dominant force in mountain bike racing during the decade of the 90s. After a disappointing crash cost him a sure spot on the 2000 Olympic mountain bike squad, he dabbled his toe in the waters of triathlon, and that "dabble" made quite a splash.

He sped to the front of the pack on the bike at the 2001 Wildflower long course event, and held on to finish fourth overall on the day. He followed that performance with a win at Ironman Lake Placid, and a top-10 finish at the Hawaiian Ironman World Championship. It was a remarkable first year.

Please read the entire article to learn more about this amazing athlete and father of 5. Steve's dedication to his family and his sport, will live on forever. My thoughts and prayers are with his family and those who knew him personally.


OSN: 400m warm-up, 12 x 25m fly drill, 3 rounds of 4 x 75m stroke and 4 x 25m free descending; 1600m total.

So Hard to Get On Track Again

It has been a long time since I was following a training plan of any sort - nearly 10 months! It is thereby very difficult, even though I am still working out semi-regularly (2-3 days a week) to get on track again. I've gotten involved in several other venues that take a lot of my focus - specifically writing a science curriculum for homeschoolers, Science Logic.

May started off strongly - two swims and a strength training session with a trainer each week. Then last week, I stayed a few days with my family in the valley and I did nothing more than shop, visit and eat... I swear I gained nearly 6 pounds!

This week, I vow to get back on the wagon. To begin training in earnest. For zest and variety, though, I will be using a tri plan - even though I have not yet committed to any particular race or venue.

My first swim of the week was a doozy. Long course (Olympic distance 50m pool)! Which at first glance is a little intimidating but once I get going, I think I prefer it to the short 25m pool length. After an 850m warm-up (350m w/ fins) and a drill set of 6 x 50m breaststroke, the main set was two rounds of : 300m / 200m / 100m progressively faster.

I tried to keep track of my splits but without a waterproof Garmin (which would enable me to simply hit 'Lap' and then pull the data up later) it was difficult to keep all the numbers in my head. The first 300 was completed in 6:08. It felt like a good pace. However, I wasn't able to knock of 5 seconds per 100 on the 200... which I completed in 4:06. I nailed the 100 at 1:43.

Based on my first 100 - the 200 should have been swam in about 3:36. The 300 in about 5:39. Alternatively, using the initial 300 as the baseline, I should have swam the 200 in 3:56. The 100 in 1:53. Let's just say I suck at pacing in the water. The second round was worse. 6:42. 4:?? and 1:56. Obviously fatigue and a week of gluttony reared its ugly head. Grand total = 2350m

A New Kind of Soreness

Friday afternoon, I worked out with my trainer for the first time. I suppose I wanted to make a good impression so I really pushed myself to do as many reps as I could of every exercise he wanted me to do. From our initial consult, he knew that my biggest goal is to qualify to run Boston. To do that, first and foremost, I need to build a stronger core.

I did a 1/2 mile easy run on the treadmill to warm-up as Kyle finished up with another client. He then had me start out doing some lateral movements, jumping in and out of a series of hoops on the ground. We then moved on to a variety of exercises that alternated the use of the kettle ball, medicine ball or body weight (squats, lunges, etc.). I used a machine for only 2 exercises, one of which simulated the motion of cross-country skiing. Balance was also a key to many of the exercises so I was either on one leg or on a balance ball. Fun stuff!

The best part, for me at least, is that the space is very open - not much equipment - and they are very accepting of children. In fact, he has twins the same age as my little guy. As I was not able to find a sitter - he was cool with allowing the kids to play with much of the same equipment that I was using. It was fun to strength train right along side them.

That evening, though I hadn't really run in nearly 4 weeks, my right heel really flared up. I massaged & iced it periodically throughout the evening. By morning it was still tender but I could walk. By Saturday evening, however, I started to hobble and moan with pain - not from my heel (that remained the same - about a 1-2 on the pain scale) but from the rest of my body. I got so sore!

I stretched as often as I could - though I am certain, not enough. I rested. By Sunday, I was able to go for our usual family walk but not comfortable enough to do a strength training workout as Kyle had suggested. I told myself, tomorrow.

Tomorrow came. Still quite sore. I went to the pool for my usual Masters swim and it felt great! The aerobic workout really helped to get movement back and get the blood flowing. I had hoped to find time in the evening to do some strength training, but a las, it didn't happen again.

Today, I plan to go for a run with Buddy in the jogger while Sweetie is in Mandarin class. The other mommies will be joining me - I'm hoping we make it a regular thing as their class meets 2x a week (TR) for 90 minutes right now. Come June, the class will be 3 hours so we'll be able to get in a solid, moderate to long run. I even borrowed a single jogger from a friend and will be selling my double, as Sweetie prefers to accompany me on her bike now and occasionally (depending on the length of the run) in her own running shoes!

OSN: The pool was set-up on long course - always intimidating at first glance but I actually prefer it this way, particularly for long sets. 400 m warm-up, 400 m w/ fins, 4 x 50 m backstroke drill, 3 x 300 m free descending, 100 m backstroke cool-down ==> 2000 m total

Will Race - Will Perform

I met with a personal trainer for the first time yesterday. DH and I won 2-free sessions at a silent auction several months back but had failed to use it until now. Today's meeting, however, was simply a sit down and get to know me... my goals, objectives, etc. We'll get to the real work next week.

He seemed optimistic that I could resume marathon training while addressing my issues with Plantars Faciitis. This made me very happy, as you can imagine.

The key thing I walked away with was that if I want to improve my running, I really need to run more than 3 days a week as I was doing previously. He said he'd like to see me run 5 days a week - quality days - a minimum of 4. He also said I should definitely incorporate strength training, to build a stronger core. In the later part of the marathon when my legs, hips and back are fatigued, I will need to pull strength from somewhere. I've known this all along, but have never stuck with it.

I'm strongly considering doing the Pacific Crest Olympic distance triathlon this June. If all goes well, then I think I might like to do Portland again. I have a swimming friend who is doing Portland for the first time - I don't know what his pace will be but having a buddy to run with could help dramatically. Portland is also very do-able in that it is relatively local and it is in October.

Let's hope everything falls into place.

An Evolution... of Sorts.

It has been a long time since I have blogged here. I haven't done a lot of running. I am still plagued with a sore right heel - plantars faciitis. It has prevented me from starting a new training plan. I've run only occasionally with a friend. A day here. A day there. A few miles. A few more.

Mostly, I have been swimming. Not any more than usual - generally just 2 days a week - though I am feeling as though I have made some huge improvements in my stroke. I have also learned how to do a flip turn (free and back) and though I don't always execute the turn properly, I know, at least, what I should have done.

It must be pretty amusing to watch my progression poolside. There have been numerous occasions when I got so disoriented that I discovered myself on the bottom of the pool! Last week, I was swimming in lane 3 (I normally swim in 2) and was making an effort to practice a flip turn at every wall. When practice was over, Scott (a swim mate in Lane 2) asked if I had lost my necklace. He could not figure out what I was doing submerged at the bottom so frequently. We had a good chuckle over that!

I've also become a little self-conscious. I started this blog as a means of documenting my training... a record of how I felt after particular workouts, etc. In reading the blogs of other runners and triathletes, I learned tips for hydration, overcoming injuries and racing. It has been a joy to read of the personal victories of others. To share in their enthusiasm. As the years progressed, the bloggers I have followed and those that follow me have become an extended family. We share a common passion.

I've come to learn, however, that people outside of my extended 'running/training' family - those that may know me in real life - look upon my blog as a means of self proselytizing. About a year ago, I received a rather snotty comment that prompted me to no longer allow anonymous comments. I don't recall the exact wording but essentially it stated that I should spend more time on my family... that I was essentially selfish.

I know I shouldn't let what others think bother me - but despite this - it hurt. At the time, I had my suspicions about who left the comment. I had a strong feeling, though I couldn't prove it, that the anonymous comment was left by a woman who called herself my friend. I suppose it doesn't really matter, but a few weeks ago, in a conversation with a mutual friend, my earlier suspicions were confirmed.

On a few other occasions, friends have made reference to my blogs, training, homeschooling endeavors, etc. to the point where I have felt uncomfortable. I'm still struggling with how to respond to these comments but all the while, I have pulled away from blogging. Then today, I discover that another runner/blogger that I've come to know has announced her retirement from blogging. When I read this, I immediately considered doing the same.

The more I contemplated it, however, I realized that I am not ready to do that. I enjoy the comraderie of sharing. I don't know many people personally that share my passion for running. Where else can I ramble on about my races to an audience that is truly interested in my fuel intake? What flavor gels I prefer? How I felt after my tempo run?

I need this forum. I need each of you.

OSN: 600m warm-up, 200m kicking w/fins, 8 x 25m back drill, 350m free, 250m free, 200m free , 100m free, and 100m back easy cool-down. Block start drill. 2000m total

More Swimming... Nothing More

OSN 2/25: 600m warm-up; 200m w/ fins; 12 x 25m fly drill; 4 x 75m back; 4 x 25m free descending; 4 x 75m breast; 4 x 25m free descending; 100m cool-down = 2050m

OSN 2/24: 600m warm-up; 200m w/ fins; 9 x 50m freestyle drill; 4 rounds of (25m fly, 50m back, 75m breast, 100m free) = 2250m

I've Missed My Jogger

As most of you know, I have two young children. When I trained for my 3 marathons - most of my running was done behind a double jogging stroller. As the kiddos have grown and gotten heavier, I have gotten more creative with finding childcare... not to mention that the kiddos don't much like going with me when it is miserably cold. I thereby have been running much less frequently than I did last year. I haven't lost my enthusiasm for running - but getting behind a jogger and pushing 100+ pounds is difficult. Particularly when the roads are slushy and it's nearly impossible in packed snow.

Imagine my delight when I came across an article about running with a stroller. Researchers from the University of Wisconsin-La Crosse recently tested the fitness benefits of pushing a stroller with 35 pounds of weight. They found that walking with a stroller at 3 miles per hour burned 18 percent more calories than regular walking, about 6.2 calories per minute over varied terrain. That puts it on par with mowing the lawn or bicycling at about 10 miles per hour. Walking uphill provided an even better workout: For every 2.5 percent increase in grade, heart rates increased by 12 beats per minute. Can anyone figure the math... running pace 9 min miles pushing 100+ pounds... how many calories is that?!

Today, I joined my girlfriend for my first jogger-run in probably 6 months. It was a bit of a struggle. My breathing was labored. We stopped frequently to adjust blankets, observe the river canyon, pick-up dropped mittens... all the while I would forget to hit the stop/start on my watch. I thereby don't have an accurate measure of our pace, but we did 4.25 miles in little less than an hour. It was an enjoyable morning. I've actually missed running my the kiddos... observing little things around the neighborhood. It was a nice morning. Thank you, K! :D