3 down 9 to go...Napa training

I picked up the training in the spin room this week.  I have about 2 weeks before I start leaning toward tri season and 6 weeks before I need to start taking tri training seriously.  I also ventured back out on the trails twice.  All in all a great week and now back to the grind

Monday: Spin and brick run
Headed to the gym with Laney.  I got in a quick warm-up, some stretching and headed to the spin room.  Pushed myself through the class and 54 minutes later I was 15.9 miles deep (the new spin bikes are surprisingly accurate).  Then a short stint on the treadmill and a few reps on the abductor machine.

Tuesday: Track w/ Ralph and Angel and lululemon
Since I'm not working this week I didn't really want to have to host afternoon track on Thursday, especially since most people are out of town and lights are questionable.  I started out strong and then had to push through some stomach cramps...2x(4x800), 3:30, 3:32, 3:35, 3:33, 3:28, 3:32, 3:38, 3:35
Followed by a stretch and relax class at the gym and the grading of papers
Lululemon run: just put in 3 and picked up the pace more than I thought I would
10.14 miles total

Wednesday: Hike w/ Laney and Cameo
Headed to Mt. Diablo open space and went for a 3 mile hike with 6 impromptu hill repeats.  A beautiful day on the mountain.

Thursday: Tempo Run
My tempo partner was out of town for the second week in a row so I mentally prepared myself for 4@tempo pace.  After a 2 mile warm-up I cranked out 7:41 and 7:45 uphill and then 7:27 and 7:28 downhill

Friday: yoga
Didn't want to push my legs the day before my first trail half so I was a yogi for the day stretching it all out.

Saturday: Brazen New Years Eve Half
Woke up bright and early, beautiful but cold morning.  I survived all 1,600ish ft of climbing and finished in 2:06:25, 5th in my AG.  I was pretty proud of myself considering I haven't been trail running lately so I was a little scared about it.
14.21 total

Sunday: New Years Spin and Pilates
I thought about running the Brazen NYD half or 10k and I thought about getting up to cycle, but I chose to sleep in an hour and head to the gym with my favorite instructor.  After a 1 mile warm-up on the treadmill I had my butt kicked!  Cut out 5 mins. early to do a grueling ab workout at Pilates.
1 mile run/17.6 spin/ 1 hour pilates

Total miles this week: 72
Running: 33
Hiking: 3
Cycling: 33

A Brazen good time...new years eve half

My boyfriend was going out of town, my mom is in so cal as are many of my friends and although I could travel I have TONS of papers to grade and kittens to hang out with.  I was browsing through active.com and saw a new years eve race and thought, why not?  I don't have anything else going on and I need to get in 15.  But, I haven't been on the trails in a while (other than hiking) so I was a little nervous as to how my legs/knees would deal with the climbing.

The start

Joe heading out on the paved trail

I woke up at 6 to get my act together and take my boyfriend and a few friends to the airport.  Since the race was real close to the airport I went directly to the race location where I had about an hour to warm-up, use the restroom, and freeze my butt off.  I waited patiently for some familiar faces to arrive and as I waited I figured out that I needed to pick up my timing chip (thank goodness I was being observant).  I guess I was a little too prepared for how much time I had.

Jason and some fellow FOMOs on the trail

After a mile warm-up with friends I realized I needed to decide on my final race outfit.  I was freezing so I played it safe with ear warmers, arm warmers, and leggings.  I don't think I ever actually warmed up either since I wore them almost the whole race.

Aron, Kim and I getting started

We started lining up and then the horn sounded.  I planned on starting with my friends Kim and Aron and so I did.  I enjoyed chatting with them for the first four miles as we winded through the small rollers and around the lake.  Then into mile 4 there is this huge hill and not only is it huge, but steep and difficult.  I was trying not to walk, although I figured I would eventually have to, so I pushed myself running up the first portion of the hill, then I walked for a little while, and then pushed again.  Although I did walk I was proud of how much I managed to run and that I limited myself to only very steep portions.  After the initial massive hill I ran the rest of the way, YAY!

Almost finished

I had gotten a bit ahead of my friends so I decided to push on because I was still freezing cold.  I Made it through some pretty tough and harsh downhills shortly after I reached the top.  These downhills wound through a very shady and green area with sticky mud that reminded me of my favorite trails in Skyline. I was worried about my knees with all the downhill so I tried to just let my body go on the downhill since I figured holding back might do more damage (downhill running is really something I've been working on).  I made it around the whole lake and over some steep rolling hills without stopping and down to the finish line.  Yay!  I finished my first official trail race at 2:06:25 5th in my age group after 1,629 ft of climbing.  After a wonderful morning run I was done freezing and headed home to enjoy a big guilt free breakfast.

If you ever have the opportunity to run a Brazen race I would highly recommend it, I really enjoyed myself and the scenery.
Happy New Year everyone!

Surviving 2011...the last workout

This year has been quite an adventure for me.  I don't tend to make resolutions, but I usually try to set some goals, and although I grew exponentially as an athlete I did have some failures along the way.  So here is the review:

Goal #1: A half marathon PR: The Surf City half marathon
Although I did not plan on trying to PR at this race I was putting in my speed sessions.  Then somehow my more relaxed outlook on this race helped me to successfully crank out a huge time for me...1:41:57

Goal#2: (this is actually 2 in one)An olympic triathlon: Wildflower
Ever since I was in college I always admired the wildflower athlete.  I made it through the difficult course and even managed to slide in right below the 3 hour mark.

Goal #3: A more focused approach to my training
Before this year I really just ran, swam or cycled.  I never really followed a training plan even though I did use training plans to guide me.  I have to say I didn't exactly succeed at this one.  There are many weeks where I pushed myself a lot further than my training plan asked of me and many weeks where I just didn't feel like doing anything and couldn't push myself through.  Not to mention California International Triathlon, Folsom Sprint, and Nike half came after bouts of laziness and 30th birthday parties.  I also strayed away from my training plan for CIM and ended up injured.  I think this also means I need to take my off season seriously no matter how tempting a race may be.

Goal #4: Marathon #2 going sub 4: CIM
I had to pull out of this event after I developed patellar tendonitis, I was bummed, depressed, and annoyed, but I'll be back to tackle this goal in 2012 and maybe at CIM again some year soon.

Goal #5: Improve my lessons and teaching strategies
I really love teaching, but sometimes I feel as though I am falling short.  I took some classes this summer and I reevaluated some of my past lessons to modify and adjust.  I feel as though I started strong at the beginning, faltered, then started strong at the start of a new year, and leveled out going again into the new school year.  This is a reoccurring goal of mine, so hopefully what I was disappointed with this year I'll manage to fix in 2012.

So I finished off the year with an awesome trail half marathon (my first one)!  I enjoyed every minute of it and I'm thinking this may need to be a New Years Eve tradition.  Race report soon to come

Of course now comes my goals for 2012:
Goal #1: Going sub 4 this time at the Napa Marathon, I'm being very careful with my training this time and really hoping my hard work will get me through

Goal #2: Wildflower: I would like to get faster, but I know the elements were really in my favor next year so along with staying sub 3 hours I'd like to make a point of running the whole run course

Goal #3: The half Ironman: I signed up for Vineman and my goal is just to finish

Goal #4: A more focused approach to my training: I've learned from my injury so I'm planning on being better about this

Goal #5: A half marathon PR: I'm thinking sub 1:40, I don't know what course, or when, but I really want this.  It may mean losing a few lbs., but I'm working at this.

Goal #6: Trail Running!  Ms. Kim Cooke got me into trail running this summer and now I really want to push myself to trail more often and in more places

Goal #7: Push myself harder: this is more mental than physical, but it does need work.

Personal Goals:
Goal #8: Improve my lessons and teaching strategies: always ongoing

Goal #9: Positive attitude: I can be real negative and maybe even a b#*$?! at times, I've gotten better at this, but I still can use some work

Goal #10: Lay off the cupcakes: I need to focus more on my health in terms of nutrition this year.  I eat pretty healthy, but I tend to indulge when the opportunity presents itself.  My focus is balance.

Happy New Year everyone!  Here I come 2012!

Events on my calendar:
Waterfront 10 miler
Napa Marathon
Oakland Half Marathon
Wildflower Olympic
Vineman 70.3 Half Ironman

Mi Familia...Napa 2 weeks down 10 to go...

This week is always a tough week to get my act together.  I have the whole week off work so I really have to push myself to get outside in the cold, not to mention everything that will make me sluggish on a run is out in the open and ready for me to indulge in.  However, I managed to get through and enjoy some family festivities and last minute shopping along the way

Monday: Epic fail at the gym
So I tried to get in a zumba class, but it got cancelled and then I tried to swim, but my arms were heavy and just not feeling it, so I settled for a lame workout that I hoped would make my legs a little peppy to tempo the next day.  Then I was off to finish my shopping and avoid foods that wouldn't agree with me while in tempo.

Tuesday: 2x2 miles
I got up at 7a.m. (yes this is sleeping in) to head out the door and hit the trail.  I got in a 2 mile warm-up and then jumped into my tempo intervals.  I made it through the first interval with a 7:35 and a 7:26 mile then on to my second interval which my legs were agonizing over (guess avoiding crap didn't work so well for me).  I pushed myself to do the second set, but this went a little slower (especially the uphill 2nd mile) 7:30, 7:46.  Then I headed off to Bikram yoga to try and stretch it all out, hoping my legs would not give out since my balance is so awful.

Wednesday: Bikram and Hike
I met up with Laney and Andrea for a 8:30a.m. Bikram session.  I faired better today since my legs weren't entirely fatigued.  After I was stretched out I met up with Laney, one of her clients, and a few of her client's co-workers to go for a hike along the Mt. Diablo ridge.  I'm sure you know how much I LOVE Mt. Diablo, despite it trying to kill me occasionally, plus, lately the weather has been brisk but sunny which is oh so awesome (I like rain but it really limits my activities).  After lots of talk, laughs, and about 4 or 5 miles we came back to the cars and headed our separate ways.  Sometimes I think walking is harder than running because my legs were stiff after this.

Thursday: 16 mile run
I needed to go pick up my students to head out to SF and look at prom venues, but I also knew I needed to fit in 16 miles before 11a.m.  I layered up and headed out, hoping to negative split along the way.  Usually this is my track day, but since I was unsure as to when I would be back I cancelled track and switched my days.  My legs felt awful, again, but I pushed through managing to negative split for most of the run (I was out of gas the last 3 miles).  Laney joined me for a few which helped me push toward my goal pace.  Then off to the city where we looked at some awesome venues!  The kids were still making their final decision, but it is already seeming pretty awesome!

Friday: Rest day
I had plans to get up and do something, but my body just wouldn't let me.  I was exhausted, sore, and wanted just another hour.  I wanted to head out to my grandparents so I opted to rest.  Then I spent the evening catching up with my mom and grandparents, and enjoying MENUDO, one of the wonderful holiday traditions!

Saturday: 8x800
I had a few interval options, so I opted for this one.  Very determined I headed to grandpa's treadmill and cranked out my intervals.  I started by a 2 mile warm-up and then the 8 went something like this 3:48, 3:43, 3:42, 3:36, 3:34, 3:34, 3:32, 3:26.  Then I was off to eat grandma's fantastic tamales, rice, beans, and of course potato salad!  The food was great, the family was even better.  We enjoyed all the great food while playing Lotaria (mexican bingo) and apples to apples.  I tried to get the right margarita ratio for everyone and I helped my mom experiment in creating chocolate martinis.  I ate so much and so many desserts.  We opened up presents my family is oh so generous, thank you everyone for everything, especially my North Face Jacket!  I was deeply depressed over losing my old one.


Sunday: Rest
Although I wanted to do something today I was just too excited for more food, more presents, and more family.  Although we usually do movies on Christmas day I headed out too early to partake and went to visit Nick's family and enjoy his mother's fantastic Prime Rib.  If you can't tell I indulged quite a bit this week.


I made it to 31 miles this week running now on to week #3
HAPPY HOLIDAYS EVERYONE!!!


Next Event: Brazen New Years Eve trail half marathon

Napa week 1...building without breaking

After the injury that was CIM and four weeks rest I reevaluated my training plans for this year.  Originally I planned on trying to PR at the Oakland half marathon because it would give me plenty of recovery time after CIM, but with no CIM I really wanted to put my miles to use.  I decided to jump on the Napa bandwagon with many forward motion friends and runners.  So I came up with a 12 week plan to Napa and this marked week one.
Day 1: Monday
I decided to revamp my training to 3 quality days a week unless I felt great so today was a swim/cycle day.  I decided to get my heart rate up and get a quality short set in so I started with a nice warm-up of (200+25x4 DIP)x2 followed by 50x12 w/ evens easy and odds hard.  Although I only ended up with 1250 yds. I felt pretty good.  Then I headed to do some abs, leg lifts, and finally spin.  I felt twinges of pain and the Dr. told me to build slowly so I called it quits after 42 minutes and then vigorously rolled and stretched and headed home.

Day 2: Tuesday
I needed to get a tempo in which means 5a.m. work-outs to get to work on time.  My friend Scott and my headlamp joined me for a 1.5 warm-up followed by 1.5x3 w/ a half mile slow recovery on the iron horse trail @tempo pace.  It was cold, but I made it through my first tempo run of this cycle.

I was not so sure that I should run lululemon after a tough 7 miles in the morning, but I did and the planned route was a bit much in terms of concrete so I rerouted and ran a sluggish 4 miles

Day 3: Wednesday
Rest: I had planned on bootcamp in the morning or yoga in the evening, but I bailed on both.  I felt sore and figured I would take a impromptu day off.

Day 4: Thursday
I moved my track session to 6p.m. and headed out early to get in a long warm-up (2 miles) and to stretch out my knee before a long set.  The run was 3x2000 w/ a 3 minute recovery which I called a real slow 400.  My splits were 8:56, 8:54, 9:01.  After my 6.6 miles I headed to finish getting my T.A.s Christmas gifts together and go to bed.

Day 5: Friday
I planned on getting up early for weights, but I've had a hard time getting up in the morning lately with winter break starting today so I grabbed my bathing suit in hopes I would push myself to the gym later. I DID!  2200yds later, followed by abs and leg lifts I was off to the first x-mas party of the weekend.

Day 6: Saturday
I met up with Scott to get 13-15 miles in.  This is my longest run since before CIM and I had a couple drinks the night before.  I actually felt great until about mile 10 where the two drinks and all the junk food I've eaten started hating me.  I made it through 12 before stomach cramps got the best of me.  I'm glad I made it to the double digits, but bummed I wasn't feeling so well.

Day 7: Sunday
I meant to get in some workout today besides running, but I had little to no energy and although I woke up at 8 I went back to sleep around 10 and didn't get up until 1.  I guess my body needed some more rest this week.  Since I've been trying not to aggravate my leg I decided an extra rest day today was okay.

Despite the extra rest day I feel it was a pretty successful and fun week...now to catch up on grading!  Everyone have a safe, fun, and blessed holiday, I'll be reporting again soon.

Upcoming events: Brazen New Year's Half (My first trail half marathon)
                              Napa Marathon
                              Oakland Half Marathon
                              Wildflower Olympic (I'll be signing up this week)
                              Vineman half ironman

How I'm dealing with the Marathon that never was...

After months of training and making it through every single long run, and every single track workout I woke up with a nasty feeling in my knee.
On day 1 of my injury I was in pain and struggling to walk.  I thought just a rest day or two might do the trick, I just might have some real soreness.
On day 2 I was still having a hard time walking, but I did feel better and was relieved that there was no swelling.
On day 3 of pain I read forum after forum as to what it could be and if it could heal in time for my marathon and as to whether I should consult the Dr. (I am not a huge fan of my Dr. he prescribes pain meds. and has told me in the past to just quit running, I know I should change, but I'm switching my insurance to right now I figured what's the point?).  I narrowed it down to patellar tendonitis or runners knee, both unfortunate overuse injuries common amongst runners.
On day 4 I tried to run, and this is the day where I broke down and cried.  After all my hard work I was starting to realize I might not be able to run this thing.  I immediately called the chiropractor who I trust more than my dr. after the miracle he has performed on my piriformis.
After a few visits, more rest days, a few yoga sessions, and pushing myself into the pool, finally, I felt okay to walk, but I feared running.  Dr. Johnson wanted me to run so I tested it out, but I felt pain and I wasn't going to push it.  The next test run was slow and had a funny feeling to it, not pain, but some sort of weakness.  It was then marathon week and I had to decide what to do.  I sought advice from many friends, but the decision was mine.  So I made it, I did not run CIM.
It is one thing to not be prepared for a race or to pull out because of a conflict, but it is quite another to have to skip an event due to injury.  It was sad to watch it on TV and know I couldn't be there and I did cry a few more times over my knee, but I had to move on.
However, all hope is not lost!  I waited one more week after CIM to get back in action and then I slowly started running again.  I am still not 100%, but I'm hoping I will get there, and after test driving my knee on a few great short runs I decided to take the plunge and sign up for Napa.  Now I know I've read forums that it may never go away or that you really need to take a lot of time off, but so far I've been told to go ahead just gradually get into it, so I'm taking a lower mileage approach to this round.  I'm really trying to be good about icing, stretching, and rolling right now, and I've decided to stay away from the high heels at work for the time being.  I know I can tri to survive through this whole thing I just need a bit of confidence and maybe some rock tape.

Giving Thanks...

I really meant to post this before Thanksgiving, especially since I actually hand wrote out my post ahead of time, but time got the best of me (as well as the high school spam filter) as time always does so here I go.

Sometimes it is just so hard to see the positives when everything seems to be going wrong.  This month has had a whole lot of ups and downs, and I'm not so fond of the downs right before 26.2.  This is why I feel it is important to put it all in perspective and be Thankful
 
1. My Knee has had a major pain issue after my last awesome 20 miler, my training was going fantastic until this set back, but I am thankful for two legs to run on, and for being so healthy (first time I've managed to avoid illness during a training cycle, knock on wood)

2. I couldn't participate in track only a few weeks into having the guts to run my own track session.  Especially the big SWAG "bring a friend" week.
I am thankful for a tri/run club where people help motivate me to run faster and work harder.

3. My check engine light came on!
I am thankful for friends who care to help me fix my car (Meeney) and for having a car that runs and has been reliable for 8 years and then some

4. Progress grades were due in the midst of the other chaos.
I am thankful for a job I enjoy with students I love and even a few I don't.  (Unfortunately there are always a few jerks)

5. Poor Buttercup!  The kittens got spayed/neutered, but Buttercup managed to lick or tear some of her stitches.  The poor girl had to be re-stitched and put on antibiotics.
I am thankful for pets to come home to and that they are still healthy and safe.

Yes...some good came out of the week/month

-I enjoyed hot yoga (bikram) with Laney
I am thankful for therapy beyond running and such a great friend to enjoy it with

-I rode my bike with Nicki
I am thankful for friends to keep me company and safe while on the roads

-I get to/got to see my family for Thanksgiving
 I am always thankful for my fun filled family and food to eat

-I get to visit with old high school friends at my 10 year reunion
I am thankful for a fun filled evening to relax and have a good time with good people (Great job Lauren, Jen, and Matt!)

-I enjoyed some down time with Nick
I am thankful for having a great boyfriend to keep me company and put up with my running tears

I don't quite know what CIM has in store for me, or if I will even be able to run it, but I have a few ideas of what is the back up plan and what is in store for me.

I hope you all had a wonderful and fun filled holiday!