Month of 10K's

My Race Award

Ahhh February, winter is in full swing but my eyes are looking ahead to spring.  The cold weather didn't permit a lot of outdoor bike time but I was able to keep warm running outdoors. I ran three 10K races each with very differnt courses. 
 St. Valentine's Day 10K is a fun, hilly course winding through neighborhood.  I was 3rd in my age group and missed my PR by just a few seconds. 
MRTC WCCS 10K is the last of the cross country series, it was 2.5 loops through Shelby Forest.  It's pretty tough seeing the finish line TWICE before you get to cross it!
Move It Memphis 10K is a great downtown course that goes along the Mississippi River and winds through the South Bluffs as well as other senic areas of downtown Memphis.  A great finishers party after with seating, a band, and beer!  I finished 2nd in my age group.
That's it for races druing February, I've decided to not do very many 5K's this year and spend my entry $$ on some bike rides instead.  At this point, my plan is to run two 4 milers a week (one speed intervals/ one fartleks)  plus the 12.5 mile Sunday morning group run. That keeps my run miles at 20 per week. I'm sure I'll mix in my favorite races here & there.
The Tri Swim Clinic has started at the gym so I'm back in the pool more consistently.  Working on bilateral breathing again this season.  It is not natural for me but I'm going to put the work in and hopefully some day it will be.
Working on my strength training plan as well as stretcing and using the foam roller (especially for my IT Band); not to mention my nutrition.  These will be main focus areas in March as I build my fitness.
Feb. Total Miles:  304
S-7
B-229
R-68
Feb. Total Training Hours:  36

Bring on 2011

Stanky Creek 8K-Daniel, Holly, & me

I started the year off with a 5.5 mile run with my local runner's group.  We celebrated after with a chilly tailgate party....mulled spiced wine, coffee, and lots of good grub!   MRTC (Memphis Runners Track Club) puts on a great WCCS (winter cross-country series) during January & February. It is a great series  of races that will get you running/walking back outside and easily build your miles.  The distances are 3K, 5K, 8K and 10K.  After the 10K, you are ready to continue base training & build from there for race season.  Easy peasy :) 
Also, in January, was the premier of the running documentary Hood to Coast.  After seeing the movie, the seed has been planted and it has been put on my bucket list to do this 197 mile relay from Mt Hood to the Oregon coast. We all need goals!
The remainder of January I've been getting my training plan and my race plans in order.  I've been on the bike when the weather has allowed and on my trainer quite a bit doing 'spinervals'.  Also, the pool has seen my presence a few times.  I'm ready...2011 is in full swing!! 
January totals:
212 miles
26 hours 21 minutes

2010 coming to an end...

My daily facebook posts for December have been "Things I've learned in 2010".  My plan is to revisit these posts during my 2011 training when I need encouragement!  I've had such a great year this year filled with family, friends, races, travel and wonderful memories.  To recap 2010:

Logged 2,800 miles swimming, biking, and running
Trained 355 hours
Joined the "Ring of Honor" at Flying Saucer
Permanetly marked myself as a marathoner (26.2 tattoo)
Took pictures at best locations and highest venues possible
Introduced 'Flat Rhonda' as my race companion
Had the best 'pool rotation' summer ever
Consumed dozens of limes in beer.
Met wonderful and inspiring people through Twitter.
Slept 2,900 hours
Had #coffeecheers daily
Learned to breakdown and put together my bike (thanks to Jay)
Bee sting on eyelid under sunglasses while riding a bike at 18mph.
Jelly fish sting while swimming to say hi to Barnacle Bob.
Accomplished race goals.
Most importantly hugs, kisses, and cuddle time with my boys!
I've raised the bar in 2011 and I am looking forward to the challenge.




Merry Christmas

 

Thankful for...

Thanksgiving is tomorrow and I ponder all that I'm thankful for; above all,  my husband who is my everything,  my kids who give me joy and unconditional love.  I am grateful for my extended family and all  of their encouragement.  I am thankful for my friends who are my chosen family. I am thankful for the community of runners and athletes that give me daily inspiration.  I am grateful for the ability to make the most of every moment and every mile. Happy Thanksgiving!!

New York City Marathon 2010

Crossing the Finish Line

November 7, 2010, a glorious day to see New York as I ran through the streets of the city on the marathon course.  As my corral moves to the starting line, I am shivering with excitement and cold.  The temps were around 40-50 during the race; perfect temp to run in, but cold and windy at the start and finish.  As I write this, I am watching the race on tv.  It brings back all the memories of the weekend.  My day began at 5:15 with a wake up call (I was afraid my iphone would not update with the time change from the night before- like I didn't have enough to worry about).  After getting all my gear together & a sleepy picture, I walked the few blocks to met the Team Autism Speaks bus for the ride to the start with my teammates.  Once at the start, I followed the maze to find my corral.  We looked like a parade of homeless people shuffling along with our goodwill  clothes to donate as we shed our layers.  I claimed a piece of grass to relax in for an hour or so till my start time. It felt really nice in the sun, but throughout the day, the shade would be chilly and windy.  I found myself seeking the sun to run in during the race.
Finally, my start time has arrived, after waiting in the corral holding area for 30 minutes, we start walking to the start.  Several people started running as we headed up the ramp to the Verrazano-Narrows bridge BEFORE we reached the starting line. Not me, I waited till I stepped on the mat to put forth any effort.  That first mile was one of the toughest, the wind was brutal, the bridge was steep, and there were no spectators allowed on the bridge.  Where were the 2.5 million people that lined the course? After I crossed the bridge, it all changed.  People were everywhere....everywhere.  New Yorkers are AMAZING.  Welcome to Brooklyn was what I heard as I came off the bridge.  People yelling & screaming constantly. It was like a finish line for 26.2 miles...really.  It was so loud at times my head was hurting a little.  Another bridge at mile 13 that took us into Queens for 3 miles.  I had to stop a couple times to use the porta potty.  My stomach was a little unsettled due to travel, dehydration, lack of sleep, etc...all the things that I should not be doing before a marathon, but I could not resist because I was in the greatest city in the world!   After crossing the Queensboro bridge, we entered Manhattan for the first time for miles 17-19.  We ran 3 miles along 1st avenue which was packed with spectators and the energy was amazing- even with that, it felt like it was about 10 miles long to me.  Mile 20 we entered the Bronx and then Harlem.  Mile 21 brought us back into Manhattan and at 22.5 I was in Central Park for the first time in my life.  I was in awe of my surroundings.As I crossed the finish line 4:36 hours after I started, I was elated!
Thank you to all the people who supported me through Team Autism Speaks to get me there!

CANCUN 70.3



Finishing Cancun 70.3 2010



6:40:35

SWIM  :51

Absolutely beautiful bay swim, a few big waves and a few fish- did not push myself at all on the swim as you can tell by my time. I totally loved it.

BIKE  3:18
Flat course, windy on way back which decreased my avg speed. My nutrition worked well except I broke up my bars & mixed in baggie w/ sports beans & shot blocks. The heat melted everything together. My hands got really messy & slippery causing me to drop my perpetuem fuel bottle at mile 6 :( I had hammer gel & other stuff so I was fine without it. I will open my bars prerace but leave it all in original packaging next time. Also, I will do more speed work next time on trainer if the course is flat.

RUN 2:18

Very HOT & HUMID run. I walked every water stop & poured water on my head & ran with ice in my hands.  It was the hottest 13 miles of my life.  My hands were swollen and my skin was dry because of the wind & sun drying my sweat immedialtely. 
I am pleased that I never stopped during the entire Half Ironman!

Countdown 8..7..6..

It's FRIDAY, one week from today we will be on a plane to Cancun.  Today is the first REST DAY I've had in a while.  I'm not sure what to do with that. :)   It's been a long journey of training both mentally & physically as I've said before.  Today I'm reflecting on the past months of training.  Reflecting about all that I have learned as well as how I have changed as an athlete and a person. This phrase comes to mind "Patience Grasshopper"; I have been tested many times to slow down and follow the plan. I have learned to 'Trust the Training" for sure- to slow down when the training calls for it even though you feel like going fast, to rest when it's time even if you feel like working out (no cheating), to eat when you're not hungry because your body needs fuel, to know mentally that you are strong even when your body aches....Trust the Training! 
Today is list day. I am tweaking my plans; race plans, travel plans, nutrition plans, packing plans, and after race plans! You'll see all my plans soon!
Happy Tri-ing