sunday sunday sunday

INSIDE 1 WEEK LEFT.

well brendt and emily's wedding is now done and it was awesome. I was not able to work out on friday or saturday and i was exhausted to the point of not being able to work out today. I start my taper week tomorrow. slow runs and bikes up through friday and then the triathlon.

bad day

didnt work out today and didnt have softball. crazy week with brendt and emily's wedding on saturday. need to do better tomorrow especially without being able to work out on friday or saturday.

Last long run

Ran today with my last long run before the Triathlon. 7 miles in 1 hour and 5 minutes. That works out to a pace of 9 minutes and 17 seconds per mile. I felt really good actually and I probably could have gone for longer, but I had a stomach cramp the entire time and I wore the wrong socks so I now have a wicked blister on my left achilles. This is my last hard week of training and I am almost within 10 days of the race!!

Cottage Weekend

Not much training this weekend. I was able to get out on my bike on Sunday and ride the hills on Hankered rd. The bike course is going to be tough! Im about to head out for a little run. This week will be a hard training weeka dn next week I taper. Less than 2 weeks to go!

Bike ride before softball

Well I got home...cut the back lawn...trimmed the yards...and then decided to hit the streets. Before I went, I adjusted the front brake. It was rubbing the tire which was probably slowing me down on previous rides. Basically I have no front brake now because I loosened it up enough to not rub the tire.

I rode for 14.37 miles on a loop around Kelly-12 Mile-Jefferson-9mile with some other roads in between. The ride took me 1 hour 6 minutes and 37 seconds. The pace per mile is 4 minutes and 38 seconds. That is much better than I was before.

Results and a Monday long run

I looked up the results from the Parkinson's run and I was 6th overall and 2nd in my age group. Hanson's Race Management added 4 minutes to the top 11 finisher's times (all who made trhe wrong turn). They felt that it would not have effected the results (which it would not have). Here are the results:

http://www.hansonsracemanagement.com/parkinsonfoundation5k/parkinsons5kresults.html

Today I decided to go for a long slow run before Council Monday dinner at Grandma Frederick's. I ran 6.57 miles in 59 minutes and 39 seconds which came out to 9 minutes and 4 seconds per mile (not bad).

Parkinson's 5k...whoops

So I had the Parkinson's 5k today and I ran very well...if I only I ran the whole 5k. I was in the lead 10 runners and the guys in front of me took a turn too soon and we ended up cutting out about 1/2 mile. I knew something was up when I came across the finish line at 17 minutes and 8 seconds. There is no way I ran that fast. Turns out we should have taken Little Mack all of the way to 9 mile but we turned on Stephens instead...whoops.

Thursday Brick

First brick on my bike and the open road. People do not know how to pay attention to pedsestrians/bikers. This makes me hate riding in the city. Riding in the race without having to stop every 2 blocks for a car that is not looking where it is turning will be great. Despite all of that, I did a 7.5 mile bike ride and 2.5 mile run BRICK in 58 minutes.

Speed Workout

Stupid Treadmills at Bally's! They start shutting down on you at about 30 minutes. I was doing a speed interval workout where I did 10 minutes warm up followed by 1 minute sprint and 2 minute jog then repeat. I was all set to do 10 reps and then finish up with a 5-10 minute cool down jog. Right as I was finishing my 6th rep. it started cooling me down, so I wiped it down as quickly as I could and then shot upstairs to finish on the track. If I had to estimate, I think that I ran for about 45-50 minutes with about 2-3 minutes between treadmill and and track and covered probably about 4 miles. Not bad, my legs are tired.

Bike will be harder than I thought

Apparently the bike will not be as easy as I thought. I did 12 miles in 1 hour today which equates to 5 minutes per mile or 1 hour 10 minutes for the whole thing.

Swim Swim Swim

Waited a while at Bally's for pool lanes to open up (Emilee got hit on by a creepy guy), but finally got in and got a really good work out in.

200 warm up
500 freestyle
2 sets of 4x50 freestyle sprints
150 cool down

Happy Mothers Day

Ran with Ozzie this morning for about 18 minutes. Its hard to do training with him because he is more interested in dogs, squirrels, and his reflection in store windows than lowering my mile splits. Maybe I will run solo from now on. Off to visit mom and the fam in SC.

It's Windy Agnice!

Wow! Just got my bike back from its tune-up yesterday so I wanted to get on it and ride ASAP. I took it out for a ride this morning, but the wind was brutal! I had to down-shift into gears that I didn't even know existed and I still was almost blown to a dead stop by the wind at one point. I went 8 miles and it took 43 minutes and 43 seconds. On the trainer at the gym I have been doing 14 miles in under 40 minutes. I am going to blame it all on the wind and hopefully there is not that much of a difference between riding a trainer and on my bike as far as time goes. Needless to say, I will need to do much more bike training now that I have my bike back.

All I know is that if it is as windy on race day as it was today, I might be in trouble!

FYI: Weather.com says that the wind is 22mph from the southwest and gusting up to 37mph, so that definately slowed me down!!

5/7/09 - One Month Out

I have exactly one month until the Triathlon so I am really trying to get my butt in gear. Yesterday I had softball and had to pick Em up at the airport so there was no real triathlon workout, but softball worked me out a bit (even pulled a muscle in my back gunning a runner down at home from left field).

Today, once it stopped raining, I ran outside. I was tired and did not feel like it, but it was so nice for running, somewhat cool from the rain and no wind, and once I got going my legs felt really good so I made it a little bit longer run. I started off slow and built up my pace as I went. I ended up running 6.25 miles in 58 minutes and 19 seconds. That worked out to a pace of 9 minutes and 19 seconds per mile. This means at today's pace I would have run the 5 miles of the triathlon in 46 minutes and 39 seconds. I feel like that is an accurate guage of where I might be on race day, but we will see. More tomorrow!

Worked in a hill.....

Ran today between work and Council dinner Mondays at Grandma Frederick's house. I ran 4.6 miles in 39 minutes and 17 seconds which worked out to 8 minutes and 32 seconds per mile. I felt like I was flying the whole time. About 13-14 minutes into the run I cut into Huron Park to hit the hill there. Little did I know that the ground before the hill was saturated with water so I also got soaked, but doing the hill was probably good for me to do since apparently the trails on the triathlon are hilly. Em is in Chicago tomorrow and I have softball Wednesday so I need to do something, but I am not sure what yet.

Jefferson loop today

Ran the 5 mile Jefferson loop today (10-Jefferson-9-defer-harper lake-little mack-stephens-home). 46 minutes flat. 9 minutes 10 seconds per mile. Not an ideal time for me, but hey as long as I finish and do not have to stop to walk, I will be very happy with what I have accomplished. Might have time to swim or bike tomorrow morning before Sarah's grad party, but we will see.

yesterday

cut the front lawn...does that count as training?