Posts Tagged Rain

Dog-N-Jog and Brew to Brew Race Plans

This weekend, I have a 5K race on Saturday (Dog-N-Jog) and a relay race on Sunday, in which I’m running two legs for about 9 miles total. Both races are more “for fun” than major goals for me. I’m very tempted to go for a PR on my 5K at Dog-N-Jog, but knowing that the start will be insane with all the people and pooches, I think it is more important to just enjoy the event without setting any race specific goals. My major goal for the Brew to Brew relay race is that the day goes smoothly and everyone gets to the exchange points on time!

Thursday

I’ve toyed with the idea of going to the gym in the morning to lift, but I think I am going to prioritize sleep over an extra workout this week. My plan is to do a light 3 mile run around the neighborhood right after class ends in the afternoon.  I want to leave plenty of time to get my studying done so I can get to bed at a reasonable hour.

Friday

Classes don’t start till 9am on Friday morning, so I should have time to fit in a short yoga routine to stretch and loosen up in advance of the race Saturday morning. Otherwise, my time will be spent in class in the morning and then an exam in the afternoon. Packet pickup should begin by the time I get out of my exam, so I’ll grab my bib/chip before I leave school. Then, Friday afternoon/evening, I’ll prep everything for the 5K and lay out my running clothes and Tara’s gear:

  • Timing Chip/Bib
  • Leash/Collar
  • Poop bags
  • Water bottle(s)/bowl
  • Heart rate monitor/Garmin
  • RoadID
  • Running shoes
  • Socks
  • T-shirt/Capris/Sports bra
  • +/- Race belt
  • Hat/Sunglasses
  • Sunscreen!
  • ID badge

 Saturday

The race doesn’t start till 9:00am, so I have plenty of time if I get up by 7am to eat breakfast and be out the door by 8:15am. That should put me at the race start early enough to do a quick warm-up and hit the bathroom before lining up.  Last year, I think the race started a little late, but they’ve enlisted the help of Manhattan Running Company to do the timing this year, so I’m hoping we start right on time. As I mentioned, I’m not setting a goal time, but I expect to be done in around 30 minutes give or take depending on how congested the start is. After the race, I need to remember to stretch well so I’m not stiff/sore for Sunday. I might take a short nap before getting packed and ready to head out to Lawrence, KS for the night.

Packing list:

  • Change of clothes and shoes for after the race on Sunday
  • Neon green tech shirt, sports bra, and long-sleeved shirt
  • Running capris and tights (just in case it’s colder than expected)
  • Rain jacket
  • Hat
  • Sunglasses
  • Sunscreen
  • RoadID
  • Garmin/Heart rate monitor
  • Race belt
  • Hydration belt
  • Water bottles
  • Snacks and Breakfast foods
  • Running shoes
  • Running socks
  • PJs for Saturday night
  • Toiletries
  • Small first aid kit for the car
  • Cooler
  • $$$

We’ll pick up a few of our teammates and head to Lawrence around 5pm to all have dinner around 7 or 7:30pm and a brief race meeting. Then it’s early to bed for a really early wake up call.

Our teams start at 6:00am Sunday morning, so we’ll need to meet at the race start to coordinate and get into the right vehicles by 5:30am. Once the first racers go off, we’ll start the crazy carpooling and driving around to exchange points to cheer in runners before moving to the next exchange point. I’m running legs 5 (4.8 miles) and 9 (4 miles) so I’ll have awhile in the car before my legs, and will need to eat around the time the race starts and probably snack after my first leg is finished. Hopefully the day will run smoothly and we should finish around lunch time. 🙂

This will be my first attempt at running two races in one weekend. The overall mileage is pretty reasonable, so I’m not too worried about the physical challenge. I do think this weekend is going to be just a little mentally exhausting, especially since I’m going to try and fit in studying anytime I have some downtime!

Have you ever done a relay race? 

 

 

 

Wednesday’s Training

4.6 mile trail run, easy

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Lake Swim, Bike, Run

I haven’t gotten around to look at any information on training with heart rate zones yet.  But that hasn’t stopped me from training!  I had  a fantastic weekend, for training and just for fun too.  On Friday after work, I swam 3500 yards right after work.  I made up the workout, which included a ton of pulling with a pull buoy and a fair amount of kicking too.  I also worked in all the other strokes as well, so that was pretty fun.  I forgot my heart rate monitor at home, so I don’t have any workout stats, but I felt like I was working fairly hard nonetheless.

Later in the evening, in the pouring rain, we drove down to Curtis’s dad’s lake cottage.  What a gorgeous place!  We got up fairly early on Saturday morning and went for a very humid run.  I did a total of 70 minutes, but that was broken up with a bathroom break in the middle.  I actually felt really good during the second half of the run.  It’s amazing to me how far I’ve come with running just since the beginning of this year!  I never would have thought I’d consider myself a runner, but I kind of do. 🙂 Stats for the run (paused during the break):

Duration: 1:13:02

Average heart rate: 165

Max heart rate: 185

Calories: 763

Early in the afternoon, storm clouds started rolling in and we started hearing thunder in the distance.   There were torrential downpours until 4 or 5, so we spent the time inside hanging out and visiting.  After the rain finally stopped, we headed down to the beach area of the lake to go for a swim.  I made up an imaginary course of about 700 meters, I’m guessing.  I sighted on a white boat with a blue awning and then a flagpole with an American flag and the third sighting was on the dock.  Curtis swam with me, and did about half the distance and waited for me back at the dock with his cousins and sister.

Duration: 12:06

Average heart rate: 153

Max heart rate: 165

Calories: 110

I felt pretty good in the water, and I’m glad I got a little open water practice in, even if it was only a short swim.  I did learn that I only need to be sighting about once every 9-12 strokes to stay in a straight line.  Hopefully I’ll get in a little more open water practice before the tri.  Nation’s should have pretty good sight-lines, the finish is sighted on the Washington Monument!

The rest of the evening was pretty relaxing, we had a cookout for dinner and then afterwards went to meet the family’s new horse.  We didn’t stay at the barn long though, it was already dark so just long enough to get him settled in.

Sunday morning, Curtis and I got up and got our bikes ready for our 2.5 hour ride.  Since it had rained on our bikes all the way down and they had gotten rained on Saturday, they needed a little TLC.  Curtis also had to change his tube on his rear tire again.  Last week, I picked up some chain lube at the LBS, it’s called Rock N Roll, and it’s actually a combination cleaner and lubricant in one.  Wow, it did wonders for my bike.  All I did was dry the chain off, and remove as much of the excess water from the rain as possible.  Then, turned my bike upside down to rest it on its handlebars and saddle and applied a steady stream of the liquid to the chain while back pedaling.  After the whole chain was lubricated, I continued to backpedal the tires for several seconds.  Then I removed the excess liquid from the chain, and voila! as good as new!  I followed this procedure for the first time last week, and could not believe how much smoother my ride felt.  I will definitely be using this product again in the future and regularly to keep my chain in good condition.  I would highly recommend it.

When we finally left for our ride, it was about 8:00AM.  We rode out on the main road for about 10 miles then another highway for about 7 more miles before turning back.  The course was mostly rolling throughout with a few bigger hills.  We also had a couple encounters with some dogs, two sets actually.  They chased us, which believe me, is a fabulous incentive to pedal harder.  We managed to out-pedal them and continued on our way.  It was an absolutely gorgeous morning for a ride, but we were both a little sore from the run the day before and were having a bit of trouble pushing through.  We made it though!

Duration: 2:24:27

Distance: 35.23 miles

Average speed: 14.6 mph

Max speed: 31.1 mph

Average heart rate: 146

Max heart rate: 176

Calories: 1228

Wowza, that’s a lot of calories burned first thing in the morning.  I had a half bagel and cashew butter before we left then another when we got back.  It lasted awhile, but I wish I had brought some sort of snack for the ride.  Unfortunately, I hadn’t brought anything from home and there wasn’t anything easy to bring from the lake house.  I think that for the rest of my long rides I really need to bring some type of snack.

After our bike ride we went on another ride- a horse-back ride!  Curtis’s step-mom has several horses at a barn nearby the lake house, and we took out a few of the horses for a ride around the grounds.  I road River, a beautiful bay boy.  I am by no means a good rider, but I do love to take advantage of opportunities to ride, when I can.  I really enjoy it.

After our ride, and very busy weekend, we headed back home for my grandmother’s birthday party at my parents’ house.  And after that we had a meeting with a volunteer with the dog rescue organization so she could check out our house and determine whether we’d be approved to adopt through them.  We found out today that we’re approved!  Now, to find our dog!  Hopefully we’ll get to meet some soon.

Today, I went to Mom’s for some weight lifting after work, as usual.  We did Stage 1, workout A, week 4:

A. Squats – 2 sets of 12 @ 80lbs

B1. Push-ups – 2 sets of 12 real push-ups @ BW

B2. Seated row – 2 sets of 12 @ 70lbs (I lowered the weight on this because I felt like I was sacrificing form to increased weight)

C1. Step-ups – 2 sets of 12 @ 22.5lbs dumbbells

C2. Prone jackknife – 2 sets of 10 @ BW

I’m feeling quite tired from my very busy weekend, and I’m afraid I might be starting to overdo it a little bit.  So, I’m going to take tomorrow off completely.  I had a swim planned, but I’m just going to let that go this week.  I think I need the rest.

Have a great week!

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Entire Water and Heavier Weights

In my last post, I completely forgot to mention that my new heart rate monitor came on Monday!!!  It’s the Polar F6, and much improved from my old cheap one.  I managed to find one on ebay for half retail, so I got a good deal on it too!  I forgot to start it for my bonus workout on Monday night, so no idea what the stats were.  Tuesday ended up being an unplanned rest day, so I didn’t get to play with it then either!  I had planned to use it during my swim that afternoon, but of course, when I got to the pool it was closed.  They had heard thunder and it wouldn’t open for another hour.  That was too long for me to wait since I had dinner plans in DC with a friend.

Wednesday morning I got up early to do my swim then, and lucky me the pool was open and completely empty!  The lifeguard told me the entire water was just for me. 🙂  I only had time for 2000 meters of a swimplan.com workout.  It wasn’t a great workout, I was having a lot of trouble staying buoyant, which is quite unusual.  As a result, I could feel my legs dragging through the water and slowing me down.  I think it may have been the extra core work making my abs sore and not wanting to pull their fair share of the weight during the swim.  Here’s the stats from the HRM:

Duration: 48:35

Max heart rate: 174

Average heart rate: 153

Calories: 446

On Friday I’m planning to do a LTHR test to find out what my training zones are.  We’ll see how it goes!

After work was my weight workout with my mom.  We started with about 15 minutes light walking/jogging to warm-up a bit, then jumped right into week 3 of workout B in stage 1:

A. Deadlift – 2 sets of 12 @ 75lbs

B1. Dumbbell Shoulder Press – 1 set of 10 and 1 set of 8 @ 20 lbs Dumbbells

B2. Wide-Grip Lat Pulldown – 2 sets of 12 @ 70 lbs

C1. Lunge – 1 set of 15 (oops, I can’t count!) and 1 set of 12 @ 20 lbs Dumbbells

C2. Swiss-Ball Crunch – 2 sets of 10 @ 45 lbs plate

So, remember how I was having trouble with the 15 lbs dumbbells for the shoulder press here and here?  Well, today we decided to weigh them and make sure they actually were 15 lbs.  Guess what? They’re actually 20 pounds.  And at that light of a weight, that’s actually a pretty significant difference- 33% more than my heaviest lift previously!  So, now I don’t feel quite so terrible about being stuck at that weight.  At this point, I think I’ll just stay here or drop back to 17.5 but not all the way to 15lbs.  I’m going to see how my first set goes on my next B workout and decide then.  On my other dumbbell exercises the weight has been ok, so I’ll probably just stick with the 20lbs.

Weight training + warm-up stats:

Duration: 49:34

Max heart rate: 198

Average heart rate: 129

Calories: 331

Stay tuned, there will probably be a bonus post later tonight. Have a great day!

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Long Run and Unscheduled Rest

Home again, home again!  I finished work early on Friday in Ottawa, and managed to catch an early flight home.  I had  a planned rest day on Friday since I hadn’t been sure of what my schedule would be like with the travel.  I spent the evening relaxing and hanging out with Curtis.  Saturday was back to the training grindstone.  We followed my training plan and did 64 minutes of running.  I have no idea what the mileage was, but I know that we ran a lot of hills!  I managed to keep running through the entire workout, although I was having trouble with my heart rate shooting up really high (max 194bpm) when going up hills.  I know that it’ll get better, but the few moments that it is up really high are really hard to keep working through!

I’m really proud of myself for this run, because there were a number of times when I just wanted to stop.  I managed to keep myself going though!  This was really good mental training, especially since my legs weren’t really tired at all and my lungs were only a little tired.  It really helped to have Curtis running with me and cheering me on. 🙂

On Sunday, I had planned a long bike ride.  Unfortunately, it rained all morning and then I had things to do for the afternoon and company coming over for dinner.  So, needless to say, I ended up taking the day off.  But I got a lot done around the house and my living room is FINALLY setup the way I want it.  We had paella and brownies with ice cream for dinner.  It was delicious, if I do say so myself.  I love entertaining, so it was especially fun to show off our new furniture in our new house.

Today, I did weight training with Mom and then planned to go swimming or take a bike ride afterward.  That didn’t end up happening, I stopped by my neighbor’s house when I got home and ended up staying and chatting for over an hour!  By the time I realized how late it was, it was already dark and I was really hungry.  But anyways, I digress- we started Stage 1 of the New Rules of Lifting for Women program today.  After a short walk to warm-up, we jumped into it:

A. Squats – 2 sets of 15 @ 60lbs

B1. Push-ups – 1 set of 15 regular and 1 set of 15 @ 30 degrees

B2. Seated row – 2 sets of 15 @ 75lbs

C1. Step-up – 2 sets of 15 @ 15lbs dumbbells

C2. Prone jackknife – 1 set of 8 and 1 set of 10

The only exercise I hadn’t done before was the Prone jackknife, and I think we were doing it wrong.  I just found this video of it: http://www.youtube.com/watch?v=jj0eox45Dv4.  Anybody know if this is the correct way?  It looks different than in the book.

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Third Time is Not the Charm.

Yesterday afternoon, I planned to go for a swim, finally.  The last two times I’ve tried to go swimming, something has happened to prevent it.  The first time, I went to the pool close to home, but it was closed for maintenance through 7/26.  The second time I went to the pool close to work, which is an outdoor pool, and it closed after 450m because of rain.  The pool near work had also been closed over the weekend due to a filtration problem, so I decided to go to the one near home.  As soon as I got there, I saw the sign saying the pool was closed until further notice for a “serious maintenance problem”.  This is getting a little ridiculous!  Three times in a row and my attempts at a decent swim have been foiled.  I thought the third time was the charm!

I had another disappointment this morning.  Since I’m traveling to Ottawa for work this afternoon, I decided to try and get in an early weight training session with my trainer.  I knew she did a 6:00AM session and was pretty sure they ran every 45 minutes till 9:00AM.  I planned to go to the 6:00, but when I didn’t wake up till 5:40, I knew there was no chance for me to make it.  I decided I would go for the 6:45 instead.  Well, there isn’t a 6:45.  Go figure.  We did have weight and body fat checks today, which she did anyways since I was there.  Not as bad as I thought…both were a little higher than last time, but not significantly, so that was one good thing.

I ran on the treadmill for a bit, but didn’t last long. I ended up just doing 20 minutes and then getting ready for work.  I’m planning to do some running tonight when I get to the hotel.  They are supposed to have a gym, hopefully the equipment is decent.

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Hermit crabs?

What a crazy weekend!  I ended up taking two days off training (Friday and Saturday), oops!  I had bachelorette parties to go to both Friday and Saturday nights and didn’t get nearly enough sleep either one.  Being out in DC till the wee hours is not something I’m used to, I’m usually much more of a homebody.  Nevertheless, I had a blast!  Although I wish it hadn’t impacted my training schedule.  Such is life.

After two nights of debauchery, I was ready to get back in the saddle on Sunday.  Curtis and I wanted to go for a long ride in the evening after we had finished running errands and getting organized.  Curtis also had to fix his rear tire since it went flat during our last ride.  While he was doing that I ran out to stock up on groceries for the week (or longer if possible) at Trader Joes.  That place never ceases to amaze me.  I always find fantastic deals and manage to stock up on various proteins for so much less expensive than any other grocery store.  I can never believe it when I check out and the total bill is so low.  And the food is so good and good quality too!  When I was done there, I headed home and Curtis was just finishing up with his bike.  Unfortunately, it also started getting cloudy and looking like it was going to storm.  I don’t feel safe riding when there’s a possibility of thunderstorms, but I don’t mind running (there’s just something about being on your own two feet and not a partially metal bicycle frame (most of my bike is carbon fiber, but I have no idea how that would react after getting struck by lightning).  So we decided to trade out our bike ride for a long run instead.

I felt fantastic for the first 25 minutes of our run.  My stride felt good, my legs felt strong, and my breathing was steady.  Even my heart rate stayed relatively low for me.  At 25 minutes, my stomach began to act up and I had to stop and walk for a bit to try and let it pass.  I do not do well with food in my stomach during running, and yesterday I had already eaten a couple of dates in anticipation of cycling.  Bad idea.  After about 12 minutes of walking, I was ready to try jogging again.  I felt much better, I still stopped one last time for about a minute and a half, but the walking helped tremendously.  I wanted to try and run for the full 58 minutes of my training schedule, so I went ahead and kept running for awhile (Curtis ran ahead and home around my second break).  I made it!  I felt pretty good the whole time I was running.  I’ll just have to avoid eating prior to running in the future.

Today after work I had my second to last weight training session.  I’m taking a break to try out the plan in the The New Rules of Lifting for Women. My mom wants to start lifting, and asked me to work with her for awhile, so I’m going to do that instead of my normal gym workout.  I’m excited, it should be fun, I can’t wait to see how much stronger I can get by mixing up the plans a bit.

After weights, I got home and finally managed to fit in that bike ride I missed out on over the weekend.  I did a total of 19.8 miles at an average speed of 13.9 mph and max speed at 27.6 mph.  The total ride time was 1:25:07 (planned 1:17).  All in all it was mostly an uneventful ride.  I was slower on the in leg than the out leg, which is something I need to work on.  When I was almost to my house, though, I saw something strange.  It looked like a strip of spikes was laying across the trail.  I managed to dodge them, and realized they were hermit crab shells, and it looked like they were occupied!  After I got home, I grabbed some tupperware and headed back to that area to save the hermit crabs.  When I got there, I found that none of them were alive, they had just appeared to be when I was whipping past on my bike.  Even still, I decided to collect them to at least get them out of the way of other cyclists and runners.

What is the strangest thing you’ve seen while working out?

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Gambling on the Weather

I took a gamble tonight.  When I left work, it was about to storm, but I decided to take the chance that it would be a quick half hour to hour long thunderstorm that would pass and still give me the chance to go for a bike ride.  I lost my bet.  Oh well, you win some, you lose some!

So, today was an unplanned rest day.  I’m considering going to the gym early tomorrow morning for weight training.  Now, it’s bedtime!

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Recap

I have been a terrible blogger lately!  I’m afraid I’m not going to get much better and just fall off the wagon completely!  Don’t worry though, despite my absence in the blogosphere, I have been getting better about training regularly again.  Starting Wednesday last week, I’ve actually done something 4/5 days, which is not bad coming off of at least a week of nothing!

On Thursday, the weather was crappy- very cloudy and drizzly, but I decided to go swimming anyways.  My gym’s pool converts from indoor to outdoor every summer.  They have a giant bubble that covers it in the winter months, but during the summer it is open.  I forgot how much I LOVE swimming in an outdoor pool versus indoor.  I think it has to do with the air quality.  There isn’t the chemical saturation you get in an indoor pool, which makes it feel less dense and thick.  It wasn’t actually raining when I got in the pool, and I was really excited about the swimplan.com workout I had generated.  Unfortunately, I only got to swim about 1000 meters of it before the lifeguard heard thunder and shutdown the pool.  They’re required to close for 30 minutes, and I could have waited, but felt there was no point.  As a former lifeguard, I knew that there is almost always going to be more thunder that pushes that 30 minutes back even farther.  I didn’t have any regular clothes to run or bike or anything else, so I just went home instead of sitting around and waiting in my bathing suit.  Of course, it never actually stormed, which was a huge bummer.  I probably should have stayed, but you know what they say about hindsight!

Anyways my planned workout was this:

Warm-up:

600 m Freestyle Swim, RI 0:60

Build-up (repeat 2 times):

1 x 100 m Single Arm (arm out in front- 6xleft, 6xright, 6xfull), RI 0:15

6 x 50 m Freestyle DPS, RI 0:10

1 x 100 m Zipper, RI 0:15

Core

2 x 400 m Freestyle Pull with pull buoy, RI 0:60

12 x 100 m Freestyle Swim with fins, RI 0:15

Cool-Down

1 x 50 m Freestyle Push & Glide, RI 0:10

1 x 50 m Freestyle Easy, RI 0:10

Total Distance: 3800 m

I only got through the Freestyle DPS drill for the first repeat of the build-up.  I felt AWESOME in the water though.  I’m thinking I may do this workout tonight- it’s a beautiful day and hopefully there won’t be any storms!

Friday was a blah day for me, so I opted out of working out.  Saturday was pretty busy all day long with wedding stuff, so I just managed a short run/walk on Saturday evening.  I got the most terrible side stitch after the first quarter mile.  I tried to run through it, but after half a mile, I had to stop at to wait to cross a street.  After that, it was even worse, and I was actually having trouble just walking with it, and running was miserable.  I ended up doing about 2.5 miles, mostly walking.  I think maybe I was dehydrated?  I don’t usually get side stitches when I run, and they’ve never been so bad that I felt like I could not go on running.  I decided to try the running thing again on Sunday.  I am so glad I did!  It was a complete 180 from the previous run.  I felt great, ran a full 3 miles and walked .5 miles to cool down.  I also had my roommate’s dog, who was awesome.  She is pretty good at pacing, but doesn’t have the stamina for longer runs (6 miles seems to be at or close to her max), so this distance was perfect.

I’m challenging myself to post every day for the next two weeks, if I write it here, then I have to do it!  After that, I’ll be gone for my wedding and honeymoon for three weeks, so I won’t be able to update during that time.  I’m going to try and actually do “Thoughtful Thursday” posts for the next five weeks ahead of time, so hopefully I’ll at least have those.  When I get back, I’ll only have 8 weeks till Nation’s Tri!

Hope you all had great weekends!

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Rain, rain, go away

I am sick and tired of all this rain and gloomy weather.  My cabin fever is really acting up and I am itching to get outside!  Those few days of beautiful hot weather were such a teaser.  I really hope this clears up a bit tomorrow so I can go for a bike ride after work.  If I get off work at a reasonable hour, that is.  I’ve been really busy with this one project, and it’s getting down to the wire.  I’d really like to get a lot done tomorrow, so I’m going to try and go in early and stay until I can’t take it anymore.  I feel like I have a million and one things to do this week, and I haven’t had the time to get anything done.  I haven’t even been doing as much training as usual.  Today, all I did was walk on the treadmill for 10 minutes (8-12% incline) and then lift.

For core work, we did a set of crunches, “supermans”, bicycles (with pauses), and leg lifts.  Lifting included a row (body weight), chest press (40lbs per arm), twists (bands), “sumo” squats (25lbs), hamstrings, triceps, shoulder shrugs, rotator cuff, pump lunges, and push-ups.  Not too rough today.  I think I should have been doing more weight on the test press, I finished the set very easily.  I’m sure I’ll feel the lunges tomorrow though.  It’s so strange how when we do some exercises, I feel like I have so much strength, but for others I am SO weak!  My triceps can especially use some work.  I have the hardest time doing triceps.

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