Videos, Gnats, and Burgers

Today was a solid day as I was off work and able to do all three disciplines.  I started with a two hour trainer ride while watching the Today Show and browsing the internet on my phone.  The last 30 or so was spent watching videos from previous runners doing Sulphur Springs.  They gave me a good perspective on the terrain and I might just be in trouble with all the hills.  I just hope I don’t fall of the trail in the middle of the night.  True fear.  In one off the videos the gentleman had an IM World Championship water bottle from the same year I did the race.  He ended up finishing in 23 hours…there is hope.  One of the videos caught a guy saying “I wouldn’t even want to hike that trail.”  He said this after he completed the first of eight laps.  I’m in for an adventure for sure.  Lets just hope the trails are dry.

Watching the videos while on the trainer actually increased my cadence because I got so giddy and excited.

I waited about an hour and then headed out for a ten mile run.  It was slow but not miserable and I got it done.  The overcast weather helped.  About 25% of the time when I'm out running right around the 0.6 mile mark there is a full tenth of running through thick gnats.  To get back to the condo I have to go through it again.  Well they were there today and I had so many in my eyes, nose, and mouth it wasn't even funny.  I practically had to shut my eyes to get to the other side. 

The bugs that survived post face wash.  Those strong little buggers.

I went for a short swim in the afternoon and my body was craving food and especially protein.  I try not to eat out very much (once every two weeks or so) but I needed some meat.  I ended up at Five Guys tonight with a double stack burger.  It was delicious.

Refueling.  

Working on Speed To Run Away From Animals

Yesterday was another speed day.  This made the fourth Tuesday in a row!  I don’t think I have ever done four speed workouts in a month in my whole life: progress!  Last night hurt.  It pushed my cardio and forced me to run long on an elevated HR.  The plan was to do eight miles in a mountain format.  9.15---9:00---8.30/15---7something---8:00---8:30---9:00---9:15.  Needless to say that didn’t happen.  It was more like 9.00---8:30---8:00---7:00---7:45---8:30---9:00---8:30.   I did ok but it took me two miles to recover after the 7:45 mile.  I’m enjoying these workouts and hoping they will pay off.  Today I wasn’t near as sore as I was last Wed.

Phil finally signed up for the Sulphur Springs Trail Run.  I will not be alone!   Yippie.  Now we just got to work on his fear of animals jumping out and killing him.  He even sacrificed me during our run yesterday.  We were running along and a dog (on a lease) lunged and barked at us.  Before I knew it Phil was on the other side of me and said “Move Swag.”  I thought to myself…well if you stayed were you were the dog could have killed you and I wouldn’t have to worry about protecting myself.  He has been researching tasers and part of me thinks he is serious and may end up with one.  I’m not sure why he would want to carry that weight:  if a mountain lion jumps out of a tree and attacks him the little taser really isn’t going to help much.   The last mile of the run we saw a dog running with his owner and he had sunglasses on.  One a dog doesn’t need sunglasses and two it was pitch black.  Still the sight put a smile on my face. 

Reading this in the participant’s guide sure doesn’t help – maybe he should buy his taser.  Then again he should make noise and not get close enough to use it.

Making Sure I Wasn't dead

3^rd Double weekend success.  16 Saturday with another 10 Sunday.  The plan was to start at 1:15 but there was some confusion since Phil didn’t have his phone with him.  At 1:30 I walked outside to sit in front of the condo to see if he showed up.  I didn’t think he would no show without telling me but then again I wasn’t really sure.  Somehow a neighbor let him in a different door just as I came down.  I waited until 1:45 and was about to head out when I saw him walk out of the condo.   He was waiting in my living room because he saw all my stuff laid out for the run and knew I hadn’t left.  Later he said, “I actually checked your bathroom to make sure you weren’t dead: that says a lot about you.”  I think that is hilarious.  He was thinking in terms of dead because I pushed so hard and not dead for (insert your own reason why)…or at least I hope so.  The run itself was really good.  Picked up the pace a little but still felt comfortable.  We even had enough to pick it up the last 1.5 miles – something that is becoming mandatory on all long runs.  Ran in a new area (with imaginary alligators that eat weary runners) around Phil's house and enjoyed looking at new things and not knowing where we were headed.  There was only 18% humidity which is a huge gift in Florida and made it that much more pleasant.  Mild chaffing and salty shirts rounded out the day.

Phil's note he left behind:

All three gatoraids have made their first appearance in the refrigerator: It's game time.

I had a great swim on Sunday pre run testing out the advice I was given on Saturday.  For the first time in a long time I felt like I was gliding on the water.  Love that feeling!  I kept my head slightly up and focused on rolling my shoulders and reaching out long.  It actually worked.

Saturday as I was walking back from the coffee shop I stopped in the park to talk to an elderly gentleman for roughly 45 min.  It was such a pleasant conversation.  He decided about 8 months ago to start making intentional decisions about his life and using the gifts God gave him rather than just going through life and doing the next thing that came up.  He has started having quiet times, reading, painting, enjoying the parks, volunteering and has slowed down.  From a man who worked with the department of defense as a nuclear engineer (I think) he said this was challenging but so rewarding.  As I was walking away there was a little gift on the next bench.

Little surprise left on the next bench over.   I couldn’t help but to stop and thank God for the small things that put a smile on my face and the love He gives.

 

IMFL 2012 Registration

Finally!  After countless emails sent back and forth with WTC I am officially signed up for Ironman Florida as of Jan. 31st.  I registered on site back in early November, got my confirmation that day, but never got the follow up email with the registration link.  It was a little annoying and a little stressful to get it figured out but I'm thankful I can now cross that off my list.  This will make the fourth time I've done this race.  There is nothing better than racing at home!

Don't Talk To Me

Phil and I just finished a comfortable 16 miler.  We ran the same route as last week and started about the same time.  Both of us ran strong and his average HR was in the 150s compared to 170s last week.  I have a sense that in about two weeks he'll be flying by me and I'll be struggling to keep him in sight.  But as far as today, I felt like I could have kept running another 10 - ok maybe 5 miles.  That's a good feeling.  We picked up the pace the last 1.75 miles which felt ok.  About a half mile into the pick up I turned to Phil to motion for him to pick it up with me.  His response: "Don't talk to me."  Classic.  The run was pretty uneventful but I was surprised at just how many people were out on the roads.  There must have been several training  groups for the upcoming local marathon that I was not aware of.  The cooler weather (low 40s) didn't feel that bad and my jacket found a home in a bush about a mile into the run.  I'm glad I didn't ditch the hat or gloves as I was the perfect temp with them.  I continue to make myself eat and drink as if I was racing meaning I eat every two miles and take a few sip of Gatoraid at the same time.  This method works well for me alternating between two shot blocks and a 1/4 of a clfif bar.  Today there was only a slight problem: my shot blocks froze making them stick to my teeth.  The last time that happened was at Ironman Florida 2010. 

Hording the Gatoraid post run by double fist-ing.  Not really but I am thankful I have a stash of powered gatoraid to keep the refrige stocked.

  

A short ride after the run.  Reverse bricks are the only time I have a slightly better than pathetic cadance on the trainer.  I try to take advantage of this if I have anything left in my legs.

I finished off the day at the pool where I haven't been spending much time.  I got called out by a fellow swimmer (man who never swims less than 90 min and laps me every 200 or so) for never being there anymore and when I am there not staying very long.  Ouch but true.  He gave me some really good advice that I've heard in the past but needed the reminder.  Rather than pointing out everything I do wrong he picked a few key points.  He suggested I keep my head up because I look down to much making my body go up and down in the water and not just forward.  The other thing he suggested is for me to really practice reaching with my arms.  To do this he said count my strokes and use my core like in palates to turn, stretch, and reach.  Sounds great but me and palates don't mesh.   I'll listen to him though because the swim team coach who is often at the pool at the same time as me always tells me to stretch out, bend my elbow, and pull.

Struggling Slowly

Today was the first day I felt like I was fried.  I was off a work and went out for a 10 mile run.  Nothing about it was pretty.  From the first step I was struggling.  I spent most of the run trying to figure out why: was it the crazy GI issues that reared its ugly head, the first run in the sun and heat (77) in awhile, the 15-20mph sustain winds, or just the fact that I went so hard last night I wasn’t recovered enough?  It was probably a mix of all four.  I desperately wanted to walk and was rationalizing that it would benefit me to practice walking fast when I’m tired.  But that was not the point of today’s run so I stuck with it.  My motivational pep talk: “Come on Cari: at mile 75-80 on race day you are going to wish you felt this good.  Suck it up and just chug along.”  True and scary.  I use to suffer well on challenging runs but I have lost a little bit (ok most) of that skill: time to get it back.  Most of this race will be mental so I can’t waist time and must start working on that. 

After getting back my body was starving.  Ate almost a whole large pizza all by myself…not the best training food.  I think I was faster when I lived at home because of healthy home cooked meals and not that I was able to train more. 

  

Next up smoothie time.  I love smoothies: all kinds!  The thicker they are the better.  Spoons should be required for all smoothies.  Maybe this should have came before the pizza.

 

Swagger

“You got swagger.”  Phil’s explanation of how I run and my view of cars.  He is very safe and always moves out of the way of cars and will run on the sidewalks.  I’ll run on the sidewalks of busy roads but in neighborhoods I run on the road.  Most of the time I’ll run correctly against traffic.  However, if the lean is horrible or my knee is acting up I’ll run on the wrong side or down the middle to help with the pain.  I’m careful and if I hear a car I move.   But if I am obeying all traffic laws and a car doesn’t look like they are even going to make an attempt to look for me I’ll throw up my arms (nicely) to let them know I’m there.   I see this as more of a hello I’m here.  Phil sees it more as a dogging cars and swagger.  I'll take that.